When it comes to heart health, exercise plays a crucial role. But not all workouts are created equal. A well-rounded fitness routine combines aerobic and anaerobic training, strength work, and lifestyle factors like nutrition, sleep, and recovery. At Oak + Iron, we focus on building physical strength and a resilient cardiovascular system to support long-term health.

Aerobic Exercise (Steady-State Cardio – Oak + Iron STEADY Classes)

Aerobic training involves sustained, moderate-intensity exercise that keeps your heart rate elevated for an extended period. Activities like jogging, cycling, rowing, or participating in our STEADY classes fall into this category.

Benefits of Aerobic Training:
– Strengthens the heart muscle, improving endurance and efficiency.
– Enhances oxygen delivery throughout the body.
– Supports fat metabolism and overall cardiovascular health.

Anaerobic Exercise (HIIT – Oak + Iron DRIVE Classes)

Anaerobic training involves short bursts of high-intensity effort followed by rest periods, which is the foundation of our DRIVE classes. Unlike aerobic training, anaerobic workouts push the heart to work at higher intensities, building power and endurance.

Benefits of HIIT/Anaerobic Training:
– Improves HRV, heart rate variability (a key indicator of heart health).
– Increases cardiovascular efficiency in shorter time periods.
– Boosts metabolism, enhancing fat loss and muscle endurance.

Heart Rate Zones: Understanding Your Effort Levels

Your heart rate during exercise determines which energy system you’re using. Here’s how aerobic and anaerobic training align with heart rate zones:

Zone 1 (50-60% max HR) – Light activity, promotes recovery; can have an easy, ongoing conversation with a friend.
Zone 2 (60-70% max HR) – Ideal for endurance and fat burning (STEADY classes); still able to talk with a friend but might require more effort.
Zone 3 (70-80% max HR) – Improves aerobic capacity and stamina; can talk in shorter sentences.
Zone 4 (80-90% max HR) – Anaerobic threshold, improving power (DRIVE classes); likely only able to share a word or two.
Zone 5 (90-100% max HR) – Maximum effort, builds peak performance.

*Note – your max HR is 220 minus your age.

Strength Training’s Impact on Heart Health

Strength training is often overlooked in discussions about heart health, but it plays a vital role in cardiovascular fitness. Lifting weights and resistance training help:

• Reduce blood pressure by improving blood vessel function.
• Increase lean muscle mass, which enhances metabolic health.
• Strengthen the heart muscle, reducing the risk of heart disease.

Balancing Strength & Cardio

To optimize heart health, it’s essential to balance strength training with cardiovascular exercise. Too much cardio without strength work can lead to muscle loss, while too much strength training without endurance work can limit cardiovascular efficiency. Our holistic approach at Oak + Iron ensures members get the right mix for their goals.

Lifestyle Factors: Supporting Your Heart Beyond the Gym

Exercise is just one piece of the puzzle. Lifestyle habits also significantly impact cardiovascular health.

Nutrition – A diet rich in whole foods, lean protein, and healthy fats supports heart function and recovery.
Sleep – Poor sleep can increase stress hormones and negatively affect heart rate variability. Aim for 7-9 hours per night.
Stress Management – Chronic stress leads to increased blood pressure and heart strain. Mindfulness, breathwork, and relaxation techniques can help regulate heart health.
Recovery – Overtraining can stress the cardiovascular system. Prioritizing rest days, stretching, and mobility work ensures long-term progress without burnout.

Final Thoughts: Train Smarter for a Stronger Heart

A healthy heart requires a strategic blend of aerobic and anaerobic exercise, strength training, and mindful lifestyle choices. Whether you’re pushing through a HIIT session, lifting weights, or prioritizing recovery, every piece plays a role in your long-term health.

At our gym, we believe in training with intention—balancing movement, recovery, and nutrition to support not just physical strength but total well-being. 

Ready to optimize your heart health? We’d love to be part of your journey at Oak + Iron!