Heart Health
- Feb 1
- 3 min read
Move, Strengthen + Thrive
February is Heart Health Month, a great reminder that cardiovascular fitness is one of the most important predictors of long-term health — especially for women. But heart health isn’t just about avoiding disease; it’s about improving energy, independence, and quality of life for years to come.
Check out our Well Balanced x Longevity virtual fitness platform, we want to educate and empower you with evidence-based fitness strategies that prioritize strength, heart health, and recovery. You can find workouts to support your heart health by clicking 'Filters' > 'Workout Type' > 'Cardio' at the top of the on-demand library.
What Is VO2 Max and Why It Matters
VO2 max measures your cardiovascular fitness -- specifically measuring how efficiently your body uses oxygen during movement. Research shows that improving your VO2 max can have a larger impact on longevity than other transitional cardiovascular risk factors like smoking or diabetes. In other words, building cardiovascular fitness isn't just about performance -- it's also a vital tool for long-term health.
Strength training and regular physical activity compliment VO2 max by supporting muscle mass, bone density, metabolic health and overall resilience.
The Right Dose of Cardio
Cardiovascular exercise is essential, but intensity and duration matter. One common mistake is working out at too high an intensity too often, which can lead to burnout and hinder progress or spending time in the wrong heart rate zones. Instead, we recommend a mix of Zone 2 training (moderate-intensity cardio) and Reduced-Exertion High-Intensity Training (ReHIT) or High-Intensity Interval Training (HIIT) for optimal heart health.
Zone 2 Training (60-70% of your maximum heart rate)
Enhances mitochondrial function, improves endurance, and supports metabolic health
Aim for 120-150 minutes per week (brisk walking, cycling, or swimming)
Zone 2 is most effective at using fat for fuel -- and more isn't always better
To learn more about zone 2 cardio, you can check out this Instagram post.
Zone 5 ReHIT (short bursts of maximal effort for 20-30 seconds, with ample recovery)
Improves cardiovascular fitness and insulin sensitivity with minimal time investment
One (yes, just one!) 10-15 minutes of ReHIT one time a week can yield significant benefits without the stress of excessive high-intensity workouts
The quick, efficient version of high-intensity intervals
Zone 5 HIIT (longer, 4 minute intervals, 4 min rest x 4 rounds)
Optional 1-2 times per week for experienced exercisers
Keep sessions short (20-30 min max)
Why Women Should Prioritize Heart Health
Women’s hearts are different from men’s. Hormonal cycles, pregnancy, and aging all influence cardiovascular health and recovery. Incorporating strength, endurance, and recovery work tailored to your body isn’t just smart — it’s essential for longevity.
The Well Balanced Approach: Fitness That Feels Good
At Well Balanced x Longevity, we advocate for a fitness approach that prioritizes sustainability, longevity, and how you feel—not just the numbers on a screen. A balanced routine includes:
Strength training (2-3x per week, focusing on progressive overload)
Rest and recovery (active recovery like walking and full rest days as needed)
Zone 2 cardio (120-150 minutes per week)
ReHIT or HIIT (1, or up to 2-3 short sessions per week)
By following a thoughtful, well-structured plan, you can build a routine that enhances health and supports your lifestyle. Fitness should never feel like punishment — it’s a tool for vitality and longevity.
Ready to Build a Smarter Routine?
Join us at Well Balanced x Longevity and experience the difference of movement that truly supports your well-being, long-term vitality AND your heart health. Explore our on-demand workouts below:
Loving Lately
Some of Ember's favorite workout equipment + outfits!
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