[Strong Heart] First Step to Improve Your Cardio and Get More Energy! – Takes only 60 seconds

Many people have asked me similar questions something like ” How can I improve my cardio?” “How can I get my heart stronger?”

If you are wondering how you can improve your cardio and get more energy, then you came to the right page!

So my answer to that question is “Pay Attention to Your Heart Rate”. That gotta be your first step!




Why Paying Attention to your Heart Rate Is Important

Reason 1: Resting Heart Rate tells how good your cardio is.

If you are over 50 years old (healthy individual), the chart below shows how strong your cardio is based on your resting heart rate….

Excellent  – Lower than 60 bpm

Good         – 60 to around 68 bpm

Average    – Around 68 to 78 bpm

Poor          – Higher than 80 bpm

For example, if your heart rate was 73 and after a few weeks of cardio training, your heart rate went down to 65, which means that your cardio got improved!

Reason 2: Resting Heart Rate tells when to take a rest.

If you are constantly taking your resting heart rate, then you would know the average of your resting heart rate. If one day your heart rate is higher than normal, which means your body might be tired and you might want to take a break.

When the body is tired and needs some rest, your heart rate goes up, so you will know when to take a rest.

A big difference between exercise in your 20s or 30s and in your 50s is that you need to listen to your body.

If you get injury, it will take longer to get better, so you don’t want to have any injury because of pushing too much or just not paying enough attention to your body !

On the other hand, if you are doing the same exercise such as walking at the same speed or with the same intensity over and over, you can’t expect the improvements that you had when you were starting.

You need to push a bit to improve but not too much….

When and How to measure your resting heart rate…

The best time to measure your resting heart rate is in the morning after you wake up. The reason is because it’s easy to take and quite consistent.

But if you miss taking heart rate in the morning, then you can take after you have rested for at least 5 minutes.

  • You can take pulse at your wrist or neck.
  • You can use mobile app to measure your heart rate. there are lots of FREE apps. Mine is called “Heart Rate FREE”. You just need to download
  • You can use Fitbit or Apple Watch to measure your hear rate too if you have any heart rate monitor device  


If you do regular cardio exercise such as walking, stationary bike or swimming at least 3 times a week , then now it’s time to challenge yourself by doing “Interval Training” if you want to improve more!

Why Interval Training is great

Interval Training pushes you to get outside of your comfort zone in safer way.

It’s hard to go high intensity for a long period of time. Maybe you could do before when you were in  your 20s but not now yet especially when you are in the process of building up your cardio again. Once you get at a certain level, then you can push yourself as much as you want, without worrying about getting injured. I know you will get there but not at the beginning!

So by doing interval training, you can go higher intensity for a certain period of time (depending on what you do but 2-3 minutes as an example) and then take a rest for a bit by going slower pace or lower intensity.


For example: Power Walk for 3 minutes followed by Slow Walk (Comfortable Pace) for 2 minutes. Repeat 5-6 times (Total 25 – 30 minutes walking)


In order to improve your cardio and get more energy, you want to push yourself a bit (not too much) just a right amount, so that you can decrease the risk of getting injury and you can improve your cardio to feel great, get more energy and do more what you love to do!

Just exercise smartly 🙂

This is a quick post, but hope it helps. If you have any questions, please send me a message or leave a comment!

Thanks and have a great day!





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