Using Exercise to Look After Your Heart: A Balanced Approach with Zone 2 Training

Cardio vs. Weights: Why You Need Both for a Healthy Heart

Cardiovascular health is the backbone of overall well-being, and the magic formula? Walking + weight training. It’s simple, backed by research, and gives you the best bang for your buck.

If you want to reduce stress, lower your risk of chronic illness, and just feel better overall, aim for:

✔ At least 4500 steps a day (yes, your iPhone can track this).

✔ Weight training 3-4 times a week for 40 minutes.

Let’s break down why this combo works.

Your Muscles on Cardio

When you move, different muscles step up:

• Skeletal muscles – Power your walking, running, or dancing-in-the-kitchen cardio.

• Smooth muscles – Help regulate blood flow (because your body is a genius like that).

• Cardiac muscles – Strengthen your heart so it doesn’t have to work overtime.

Walking: The Underrated Metabolic Hack

You don’t need 10,000 steps a day to see benefits. 4500 steps is the sweet spot for better metabolic health. Here’s what you get:

✅ Better insulin sensitivity – Your blood sugar stays in check.

✅ A stronger heart – Because cardio is literally in the name.

✅ Fat burning in Zone 2 – The secret to long-term fat loss.

Weight Training: More Than Just Strength

Lifting weights isn’t just for gym rats. It’s essential for long-term health, and if you’re not doing it, you’re missing out. 3-4 sessions a week for 40 minutes is ideal, but anything is better than nothing.

Why lift?

💪 Builds muscle – Keeps you strong, toned, and capable.

🦴 Protects your bones – Goodbye, osteoporosis.

🔥 Boosts metabolism – Burns calories even when you’re Netflix-ing.

📆 Gives you wiggle room – Three sessions a week is the minimum, but aiming for four means you have a buffer if life gets in the way.

What Happens If You Skip Cardio?

❌ Low energy – Feel sluggish all the time? Lack of movement might be the culprit.

❌ Slower digestion – A sedentary lifestyle can mess with your gut.

❌ Higher risk of heart disease – The heart needs movement to stay strong.

The Bottom Line

You don’t need to go all-in on one thing. The best plan is a mix of both walking and weights. 4500 steps a day + 3-4 lifting sessions a week = a healthier heart, stronger body, and longer life.

If you miss a session? No big deal. If you can’t do the full 40 minutes? Do what you can. Consistency beats perfection every time.

Now go get moving!