Fit For Care: Cardio Training for Caregivers Feat. Tim Leposa
In a recent episode of Conversations with G&G, Tim Leposa, CEO of Fit For Living, shared expert insights into one of the most powerful, yet often underestimated, pillars of health: cardiovascular training. With over 15 years of experience in the fitness industry and a deep passion for holistic well-being, Tim unpacked the importance of cardio, how to build sustainable fitness habits, and practical ways to train smarter—no matter your age or ability.
The “Why” Behind Cardio
According to Tim, the motivation to move evolves throughout life. For kids and teens, cardio might be about playing sport and burning energy. In early adulthood, it becomes about weight control and improving metabolism. But as we age, the focus shifts to longevity, heart health, and maintaining independence.
“Cardio at any age offers significant health benefits,” Tim explained. “It helps prevent chronic diseases like diabetes, cancer, and stroke.”
Tim referenced longevity studies, including research into Sardinian communities, where movement and social connection go hand-in-hand. “Doing cardio in a group setting increases community engagement —which is directly linked to living longer and feeling better.”
What Counts as Cardio?
When asked about the “best” cardio exercise, Tim’s response was simple: the one you’ll actually do. “Whether it’s walking, gardening, boxing, or joining a dance class—it all counts if it gets your heart rate up,” he said. “Consistency matters more than perfection. Just find something you enjoy and can stick with.” He also recommends preparing for life’s obstacles. “If your plan is to run outside but you live somewhere it rains often, you’ll need a backup like indoor bodyweight workouts.”
Understanding Heart Rate Zones
To determine how hard you should be working during cardio, Tim suggests using the formula:
220 – your age = your maximum heart rate.
Moderate intensity = 50–75% of your max heart rate
Vigorous activity = 70–85%
“You can track this with a fitness watch, pulse oximeter, or manually by checking your pulse,” Tim said.
How Often Should You Do Cardio?
Tim’s golden rule? Move daily—even if it’s just a little. "Consistency is key."
Motivation, Accountability & Smarter Training
When it comes to staying motivated, Tim believes it starts with clarity and intention. Set clear goals and make them visible—write them down or keep them on your phone. “Break them into milestones so you can see progress and stay encouraged.”
He recommends training with an accountability partner and checking in regularly—whether with a coach, a friend, or through social media. “Telling someone your goal gives it weight. You’re more likely to follow through when others know about it.”
And if motivation slips, Tim says to reflect on both sides of the coin:
What do you gain from staying active?
What are the consequences if you don’t?
“For some people, pleasure drives them: feeling strong, healthy, energised. For others, pain avoidance is the motivator—like preventing disease or avoiding injury. Use both.”
Tools for Success: Resistance Bands and Interval Training
Tim is a strong advocate for banded cardio—an approach that combines resistance training with cardio by using resistance bands. “Banded cardio is fantastic for beginners. It’s safer than weights, easy to use at home, and targets strength and heart health at the same time,” he said. He also emphasises interval training, which alternates between periods of high effort and recovery. “Think walking up a hill, then walking back down. That’s interval training. It can be applied to sprints, resistance bands, or bodyweight circuits,” he said.
A simple place to start:
10 seconds of activity, 30 seconds rest.
Then build from there as your fitness improves.
A Simple, No-Equipment Cardio Circuit
Tim shared an easy full-body interval workout you can do at home:
1. Bodyweight Squats
Feet shoulder-width, toes slightly out
Drop quickly to elevate heart rate
2. Push-Ups
Modify on knees if needed
Focus on shoulder blade control
3. Lunges
Alternate legs, keep knees aligned
Walking or stationary is fine
4. Star Jumps
Explosive movement for full-body cardio
Builds endurance and coordination
Try: 20 seconds on / 20 seconds off for each movement, repeated as a circuit.
Tim Leposa’s message is clear: cardio is for everyone—no matter your age, goals, or current fitness level. Start with what you can manage, stay consistent, and adjust as you go. “Movement is medicine,” Tim said. “It’s not just about fitness—it’s about living a longer, healthier, and more connected life.