5. Get a Fitness Bracelet: for cardio to be effective, you have to get your heart rate in the target zone, and nothing can help you better than a fitness bracelet that will measure your HR during a workout. But how do you know the target zone? According to the American Heart Association, the target heart rate for a moderate-intensity workout is about 50-70% of the maximum heart rate and about 70-85% of the maximum for an intensive workout. For people around 60, the maximum heart rate is 160 bpm, so the target zone is 80-136 bpm. If you're a beginner, set your sights on the lower end of your target zone (around 50 %) and gradually increase intensity at a comfortable pace to up to 85 percent of your maximum heart rate.
6. Don't skip Warm-up and Stretching: Prioritize injury prevention by always incorporating warm-up exercises before your cardio session. Don't forget to stretch afterward to ease your muscles – this helps feeling so much better and less sore even after a really rigorous workout.
7. Stick to Good Nutrition: Support your cardiovascular system by maintaining a healthy diet. Include fresh fruits, vegetables, and healthy fats, and stay adequately hydrated with enough water – you should drink at least 6-8 full glasses of water daily.
8. Be Consistent: Consistency is key to achieving long-term results. Aim to incorporate cardio workouts at least 3-4 times a week, gradually increasing the duration and intensity over time. If you find it hard to stay motivated and easily find excuses to skip workouts, hire a trainer! Part of their job is to keep you motivated and committed by cheering you up, diversifying workouts, and so on.