Unlocking the Power of Heart Rate Training for Women Over 50

Heart rate training. It sounds fancy, maybe a little intimidating, right? I used to think so too. But, as someone who’s been in and out of it for years, I finally dug into it this past year—seriously—and let me tell you, it’s been a game-changer. I’m not the only one who’s seen the power of heart rate training. I’ve noticed how many of my clients obsess over their watches, without truly understanding what they’re tracking or why it matters. So, what is heart rate training all about, and why should women over 50 (like us!) care?

Here’s why it matters and how you can make it part of your fitness routine—without making it complicated.

Heart rate training is one of the best ways to make sure you’re not wasting time on your workouts. It’s not about making them longer or sweatier—just smarter. For years, I used to think that as long as I was dripping sweat and burning calories, I was doing it right. Spoiler alert: I wasn’t.

I was doing too much cardio and not enough of what really matters—strength training and focused cardio in the right zones. I used to see it all the time with my clients too. Women in their 50s have been conditioned to think that the key to fat loss or toning is endless cardio. The truth is, cardio is important, but it's not the be-all and end-all of your fitness. It’s like a side dish, not the main course. Strength training is what drives long-term results, and heart rate training ensures that when you do cardio, you’re maximizing the benefits.

My Experience with Heart Rate Training

I’ll be honest, I didn’t love the idea of constantly tracking my heart rate at first. I’ve never been one to wear a watch, so instead, I started using a ring to track my heart rate. It took some time to get used to, but I’ve learned to tune into my body and really pay attention to what being in certain heart rate zones feels like. I don’t obsess over it, but I use it as a tool to learn my body better.

And guess what? Once I started focusing on the right zones, I noticed a huge difference in my stamina and endurance. I’m no longer just running myself ragged trying to burn calories; I’m training with intention.

The Misconception Around Cardio and Women Over 50

Let’s get one thing straight: heart rate training is not about running yourself into the ground. So many women in their 50s (my past self included!) think that unless we’re drenched in sweat and exhausted, we’re not doing it right. But heart rate training teaches us the opposite.

It helps us see that training smarter, not harder, is the real key to results. When you know which zone you should be in for your age and goals, you can make every minute of your workout more effective. You don’t need to spend hours on cardio to see results. In fact, overdoing it can lead to burnout and injury, especially as we get older.

How Heart Rate Training Works

So, what are these “zones” I keep talking about? Simply put, heart rate training is broken down into different zones, each with a purpose. The guide I’ve created, "Beat by Beat: Practical Guide to Effective Heart Rate Training," explains this in more detail, but here’s a sneak peek:

• Zone 1 (Warm-Up/Recovery): Great for recovery days or the start of your workout.

• Zone 2 (Fat-Burning): This is your sweet spot for longer, steady-state cardio. It’s not too intense, but it burns fat effectively.

• Zone 3 (Aerobic): Think moderate intensity. You’re breathing harder, but you can still carry on a conversation.

• Zone 4 (Anaerobic): This is where the intensity ramps up. You’re working hard, burning calories, and building endurance.

• Zone 5 (Maximum Effort): For short bursts only—this is your top-level, all-out effort.

  
  

By training in the correct zone for your goals, you avoid overtraining or undertraining, making your workouts more efficient and effective. It's not about how much time you spend, but how you spend that time.

How I Track My Heart Rate

Like I said earlier, I’m not a huge fan of wearing watches, so I use an Oura ring to track my heart rate. It’s been a great fit for me, and I love how easy it is to check in with my body without obsessing. You don’t need fancy equipment or a ton of knowledge to start—just a simple tool to help you gauge where you are in your workout.

If you’re just starting out, download my guide! In it, I explain the zones and how you can use heart rate training to improve your workouts, whether your goal is endurance, fat loss, or just better overall health.

Heart Rate Training is for YOU!

For anyone feeling intimidated by all this talk of “zones” and “heart rates,” trust me, I get it. I felt the same way at first, thinking it was going to be another thing to stress over. But once I dove in, I realized it’s not complicated at all. It’s actually empowering! Instead of guessing whether your workout was “good” based on how sweaty you were, you’ll know it was effective based on where your heart rate was.

Ready to Get Started?

Heart rate training isn’t about making your workouts longer or harder—it’s about making them more intentional and productive. If you’ve been stuck in the endless cycle of cardio, running yourself ragged but not seeing results, it’s time to rethink your approach.

That’s exactly why I created the "Beat by Beat" guide. It’s a practical, no-nonsense roadmap designed specifically for women over 50 to help you work smarter, not harder, in your fitness journey. Download the guide [here], and start making your workouts work for you!