Cardio is very effective exercise for ladies over 40. It has a number of advantages such as: it helps you burn calories and lose weight; it keeps your heart and lungs healthy; it gives you energy. Moreover, cardio exercise can help prevent or manage certain types of cancer, protect you from diabetes and help avoid metabolic syndrome.

How can you get started with cardio? Firstly, you need to choose an activity that you will enjoy. You can start your cardio with walking, because it doesn't require special equipment and you can do it anywhere. If you do not like walking, you can choose other types of cardio such as cycling, swimming, running, aerobics, rowing, stair climbing, dancing, etc.

As with any type of exercise, you should gradually increase the difficulty of your cardio exercises. Do not try to do too much too soon. You should begin where you are, not where you want to be. You may only be able to exercise for a few minutes at a time, but that will change quickly, if you are consistent.

You shouldn’t worry about distance or pace. For the first few weeks, focus on showing up for your workouts and building time. You have plenty of time to work on your speed and distance. Also, you must change your workout routine after 4-6 weeks, by adding another day of exercise, increasing your pace and intensity, adding a new activity and increasing the amount of time you exercise.

To perform your cardio training sessions, you need to have quality shoes and a sports uniform. Start your workout slowly. Be ready for exercise by feeding your body regularly throughout the day and by staying hydrated. However, if you feel sore or tired, you should take extra recovery days.

Scroll down to see how perform our 7 cardio training sessions for ladies over 40.

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#1. Cycling

Credit: Freepik

Credit: Freepik

#2. Swimming

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Credit: Freepik

READ MORE: 10 best exercises for women to lose weight

#3. Running

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Credit: Freepik

#4. Aerobics

Credit: Freepik

Credit: Freepik

#5. Rowing

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Credit: Freepik

#6. Stair climbing

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Credit: Freepik

#7. Dancing

Credit: Freepik

Credit: Freepik

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