A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Cardio Matters—And This Is the Most Effective Way to Do It

We’ve spent a lot of time talking about strength training in these newsletters—for good reason. It’s critical for preserving muscle, protecting joints, and keeping you active and independent.

But today, I want to shift focus and talk about something just as important: cardiovascular fitness.

That means training your heart and lungs—not just getting your steps in or taking a stroll, but working in a way that truly challenges your cardiovascular system and makes it stronger.

And the best, most effective, and frankly most fun way to do that?

Interval training.

What Is Interval Training?

Interval training alternates short bursts of higher effort with periods of recovery.

For example: walk briskly for 1 minute, then stroll for 2 minutes. Repeat.

You can do intervals while walking, biking, dancing, swimming—even using bodyweight moves like step-ups or high knees.

Why It Works (Especially As We Age)

• Heart Health: A study in Circulation (2014) found that older adults who did interval training saw greater improvements in VO2 max (a measure of cardiovascular fitness) than those who did steady-state cardio. This matters because VO2 max is one of the strongest predictors of longevity
   
• Lung Capacity & Endurance: Intervals train your lungs to become more efficient, helping you breathe easier during daily activities and recover faster after effort.
   
• Cognitive Protection: Research from the British Journal of Sports Medicine shows interval cardio enhances blood flow to the brain and boosts memory-related growth factors like BDNF.
   
• Joint-Friendly & Time-Efficient: Intervals are usually gentler on joints and take less time than long cardio sessions.
   
• More Engaging: Let’s be honest—10 minutes of interval work is way more interesting than 45 minutes of slogging along at the same pace.

Try These Simple Interval Workouts:

1. Walk & Recover

• 1 minute fast walk
• 2 minutes easy walk

Repeat 5 times (15 minutes total)
Bonus: Use hills or stairs for the “work” portion
 

2. Cardio Circuit at Home
No equipment needed.

• 30 sec step-ups
• 30 sec rest
• 30 sec marching in place with arm swings
• 30 sec rest
• 30 sec side steps or grapevine
• 30 sec rest

Repeat for 4-5 rounds.

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

Togetherwon offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE introductory session, which includes a balance assessment and foundational exercises to get you started!

Build-Your-Own Fruit & Yogurt “Sushi” Rolls

Here's a fun idea for a summer snack with the grand-kids...

Ingredients:

• 1 whole wheat tortilla or thin flatbread
• 2–3 tablespoons Greek yogurt (plain or vanilla)
• 1/2 banana
• Handful of sliced strawberries, blueberries, or kiwi
• Small drizzle of honey (optional)
• Sprinkle of chia seeds or granola (optional crunch)

Instructions:

1. Lay the tortilla flat and spread yogurt evenly across the surface.
2. Place a banana near one edge and arrange sliced fruit alongside it.
3. Drizzle with honey and sprinkle with chia seeds if using.
4. Roll it up tightly like a sushi roll.
5. Slice into 1-inch rounds and arrange on a plate. Eat with fingers or chopsticks for extra fun!

👧👦 Kid-Approved + Grandparent-Friendly:
Let grand-kids choose their own fruit “fillings,” spread the yogurt, and help roll it up. It’s part snack, part art project—and full of nutrients.

Love Pickleball? 

Let’s Take Your Game to the Next Level.

Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.

As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions.

Spaces are limited — call today! 

STAY IN THE GAME.

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com