{"id":14985,"date":"2023-03-13T05:12:44","date_gmt":"2023-03-13T05:12:44","guid":{"rendered":"https:\/\/blog.fourthfrontier.com\/uk\/?post_type=web-story&#038;p=14985"},"modified":"2023-03-13T05:12:46","modified_gmt":"2023-03-13T05:12:46","slug":"learn-how-exercise-can-help-strengthen-a-weak-heart","status":"publish","type":"web-story","link":"https:\/\/blog.fourthfrontier.com\/in\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/","title":{"rendered":"Learn How Exercise Can Help Strengthen a Weak Heart."},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\"\/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\"\/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><link href=\"https:\/\/fonts.googleapis.com\/css2?display=swap&amp;family=Merriweather%3Awght%40700&amp;family=Roboto&amp;family=Poppins%3Awght%40400%3B700&amp;family=Open+Sans&amp;family=Archivo%3Awght%40400%3B600&amp;family=Archivo+Black\" rel=\"stylesheet\"\/><link href=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4.jpg\" rel=\"preload\" as=\"image\"\/>\n<style amp-boilerplate=\"\">body{-webkit-animation:-amp-start 8s steps(1,end) 0s 1 normal both;-moz-animation:-amp-start 8s steps(1,end) 0s 1 normal both;-ms-animation:-amp-start 8s steps(1,end) 0s 1 normal both;animation:-amp-start 8s steps(1,end) 0s 1 normal both}@-webkit-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-moz-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-ms-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@-o-keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}@keyframes -amp-start{from{visibility:hidden}to{visibility:visible}}<\/style>\n<p><noscript><\/p>\n<style amp-boilerplate=\"\">body{-webkit-animation:none;-moz-animation:none;-ms-animation:none;animation:none}<\/style>\n<p><\/noscript><\/p>\n<style amp-custom=\"\">\n              h1, h2, h3 { font-weight: normal; }<\/p>\n<p>              amp-story-page {\n                background-color: #131516;\n              }<\/p>\n<p>              amp-story-grid-layer {\n                overflow: visible;\n              }<\/p>\n<p>              @media (max-aspect-ratio: 9 \/ 16)  {\n                @media (min-aspect-ratio: 320 \/ 678) {\n                  amp-story-grid-layer.grid-layer {\n                    margin-top: calc((100% \/ 0.5625 - 100% \/ 0.6666666666666666) \/ 2);\n                  }\n                }\n              }<\/p>\n<p>              @media not all and (min-resolution:.001dpcm) {\n                @media {\n                  p.text-wrapper > span {\n                    font-size: calc(100% - 0.5px);\n                  }\n                }\n              }<\/p>\n<p>              .page-fullbleed-area,\n              .page-background-overlay-area {\n                position: absolute;\n                overflow: hidden;\n                width: 100%;\n                left: 0;\n                height: calc(1.1851851851851851 * 100%);\n                top: calc((1 - 1.1851851851851851) * 100% \/ 2);\n              }<\/p>\n<p>              .element-overlay-area {\n                position: absolute;\n                width: 100%;\n                height: 100%;\n                top: 0;\n                left: 0;\n              }<\/p>\n<p>              .page-safe-area {\n                overflow: visible;\n                position: absolute;\n                top: 0;\n                bottom: 0;\n                left: 0;\n                right: 0;\n                width: 100%;\n                height: calc(0.84375 * 100%);\n                margin: auto 0;\n              }<\/p>\n<p>              .mask {\n                position: absolute;\n                overflow: hidden;\n              }<\/p>\n<p>              .fill {\n                position: absolute;\n                top: 0;\n                left: 0;\n                right: 0;\n                bottom: 0;\n                margin: 0;\n              }<\/p>\n<p>              @media (prefers-reduced-motion: no-preference) {\n                .animation-wrapper {\n                  opacity: var(--initial-opacity);\n                  transform: var(--initial-transform);\n                }\n              }<\/p>\n<p>              amp-story-grid-layer.align-bottom {\n                align-content: end;\n                padding: 0;\n              }<\/p>\n<p>              .captions-area {\n                padding: 0 32px 0;\n              }<\/p>\n<p>              amp-story-captions {\n                margin-bottom: 16px;\n                text-align: center;\n              }<\/p>\n<p>              amp-story-captions span {\n                display: inline-block;\n                margin: 0;\n                padding: 6px 12px;\n                vertical-align: middle;\n                border-radius: 15px;\n                background: rgba(11, 11, 11, 0.6);\n                color: rgba(255, 255, 255, 1);\n                font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, Oxygen-Sans, Ubuntu, Cantarell, \"Helvetica Neue\", sans-serif;;\n                font-size: calc(4 * var(--story-page-vw));\n                line-height: 1.4;\n                word-break: break-word;\n                word-wrap: break-word;\n                overflow-wrap: break-word;\n              }\n              <\/style>\n<p><meta name=\"web-stories-replace-head-start\"\/><title>Learn How Exercise Can Help Strengthen a Weak Heart.<\/title><link rel=\"canonical\" href=\"https:\/\/blog.fourthfrontier.com\/uk\/?post_type=web-story&amp;p=14985\"\/><meta name=\"web-stories-replace-head-end\"\/><\/head><body><amp-story standalone=\"\" publisher=\"Heart Health Guides | Research Blogs on Heart Diseases | UK Fourth Frontier Blogs\" publisher-logo-src=\"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2022\/11\/logo_96x96.png\" title=\"Learn How Exercise Can Help Strengthen a Weak Heart.\" poster-portrait-src=\"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/03\/cropped-exercise-1648082536-scaled-1.jpg?fit=640%2C853&amp;ssl=1\"><amp-story-page id=\"fdf363fc-0999-4167-9e7e-3eac4b70e639\" auto-advance-after=\"9s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#a7908e\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-b74c7182-9f43-46ea-a599-cbc4abffc353\">\n<div style=\"position:absolute;width:100%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4.jpg\" alt=\"exercise\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4.jpg 1080w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-864x1536.jpg 864w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-768x1365.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-506x900.jpg 506w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-169x300.jpg 169w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-150x267.jpg 150w\" sizes=\"(min-width: 1024px) 72vh, 159vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 40%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 40%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:72.00647%;width:76.94175%;height:14.72492%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-e1bb582f-8656-45c7-934a-a3b7e694f31c\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.22476340694006264% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.404531em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Learn How Exercise Can Help Strengthen a Weak Heart<\/span><\/span><\/h1>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:93.04207%;width:75.24272%;height:2.91262%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.6451612903225806% 0.6451612903225806% 0.6451612903225806% 0.6451612903225806% \/ 11.11111111111111% 11.11111111111111% 11.11111111111111% 11.11111111111111%\" id=\"el-6a1a5e31-6701-4bda-9e5e-e86ed342e12a\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.41582661290322576% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.242718em;line-height:1;text-align:center;padding:0;color:#000000\"><span><span style=\"color: #fff\">BY TEAM FOURTH FRONTIER DESK<\/span><\/span><\/h1>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:1.45631%;width:11.65049%;height:7.76699%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-040907a6-4d9c-4e18-aaee-34543bf8ab7a\">\n<div style=\"position:absolute;width:100%;height:100.00004%;left:0%;top:-0.00002%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/11\/logo_96x96.png\" alt=\"fourth frontier logo\" srcSet=\"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/11\/logo_96x96.png?resize=96%2C96&amp;ssl=1 96w\" sizes=\"(min-width: 1024px) 5vh, 12vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"0fbba416-3001-4e49-b44a-886f980a3885\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-ecebca60-f106-417b-b555-739a8fb3f89c\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-2c371650-e6b8-47d9-84b7-f1afd9a1c3ba\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#d9dbd9\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-9cb49cae-9f64-4731-9e3c-f1a5f55b2168\">\n<div style=\"position:absolute;width:118.54167%;height:100%;left:-9.27083%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-scaled.jpg\" alt=\"Shutterstock_111195293\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-scaled.jpg 1707w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-1365x2048.jpg 1365w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-1024x1536.jpg 1024w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-768x1152.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-683x1024.jpg 683w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-200x300.jpg 200w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 77vh, 172vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:83.65696%;width:80.58252%;height:16.50485%;opacity:1\">\n<div id=\"anim-ecebca60-f106-417b-b555-739a8fb3f89c\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-c32ffd30-07a5-4055-9c99-a66335139e4a\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">It&#8217;s important to get medical clearance before starting an exercise program, especially if you have a weak heart.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:72.81553%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-2c371650-e6b8-47d9-84b7-f1afd9a1c3ba\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-16a876a0-2630-4036-8b68-8595f6a1415e\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Consult a doctor before starting:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"0b9cb4aa-425f-4df9-8b07-3ef5922b5cd6\" auto-advance-after=\"9s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#cacbc9\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-311c18f8-e9ad-4b40-ac0e-9c947600ef09\">\n<div style=\"position:absolute;width:100%;height:101.90217%;left:0%;top:-0.95109%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02.jpg\" alt=\"SEO_Agencycreatives-02\" srcSet=\"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02.jpg 828w,https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-768x1391.jpg 768w,https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-565x1024.jpg 565w,https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-166x300.jpg 166w,https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-150x272.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:10.43689%;top:4.36893%;width:78.64078%;height:31.87702%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-62e10ce3-cf2c-42c1-b881-a0d1968cd453\">\n<div class=\"fill\" style=\"background-color:#fff;will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:16.01942%;top:7.11974%;width:68.20388%;height:23.30097%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0% 0% 0% 0% \/ 0% 0% 0% 0%\" id=\"el-e2db5eba-f361-48b5-aa5e-388a2ac59d6f\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.24198593193950152% 0;font-family:&quot;Open Sans&quot;,sans-serif;font-size:0.355987em;line-height:1.3;text-align:center;padding:0;color:#000000\"><span>Monitor your heart rate, breathing rate, strain, heart rhythms, HRV, continuous ECG and a lot more using Frontier X2.<\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-page-outlink layout=\"nodisplay\" cta-image=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0125\/1498\/4026\/products\/Product_Page_Listing_2.jpg?v=1670576151\"><a href=\"https:\/\/fourthfrontier.com\/products\/frontier-x?utm_source=FFBLOG&amp;utm_medium=FF_WS&amp;utm_campaign=FF_WS_HEART_HEALTH&amp;utm_id=ORGANIC\" rel=\"\">GET YOUR FRONTIER X2 NOW<\/a><\/amp-story-page-outlink><\/amp-story-page><amp-story-page id=\"ef5b6010-f11a-49a9-9ad2-76f48f70350a\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-1c0bb37f-10ab-48aa-ad84-e1fbe2fca18b\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-fc609242-0243-402e-b20f-61429197f0a7\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#c5beb9\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-d4885c73-45aa-4b38-8db9-d72b2b08f61c\">\n<div style=\"position:absolute;width:100%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg\" alt=\"exercise1\" srcSet=\"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=1080%2C1920&amp;ssl=1 1080w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=864%2C1536&amp;ssl=1 864w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=768%2C1365&amp;ssl=1 768w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=506%2C900&amp;ssl=1 506w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=169%2C300&amp;ssl=1 169w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=150%2C267&amp;ssl=1 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:80.09709%;width:80.58252%;height:16.50485%;opacity:1\">\n<div id=\"anim-1c0bb37f-10ab-48aa-ad84-e1fbe2fca18b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-cdd0f33d-006e-4355-ad7a-57ea38863e1a\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Low-impact exercises like walking, cycling, and swimming are a great way to start exercising and building endurance.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:69.57929%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-fc609242-0243-402e-b20f-61429197f0a7\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-aad762e5-8432-4f9c-85ee-b93b1b9d0642\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Start with low-impact exercises:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"83231feb-08ab-42d6-912e-8f9a466e6c14\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-3d2e3700-34d8-473a-b239-e12777fa153c\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f5b1ea8d-1a30-404c-925f-99cd5e51fe74\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#8d7e65\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-0536e591-f4c1-4ace-858d-be9d3b078943\">\n<div style=\"position:absolute;width:315.85761%;height:100%;left:-107.9288%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training.jpg\" alt=\"Heart Health Benefits of Zone 2 Training\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training.jpg 1281w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-1200x675.jpg 1200w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-768x432.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-300x169.jpg 300w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-150x84.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.8932%;top:81.5534%;width:80.58252%;height:12.13592%;opacity:1\">\n<div id=\"anim-3d2e3700-34d8-473a-b239-e12777fa153c\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-08249995-a05c-41ca-b42f-22ff3e501a17\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Increase the intensity of your workouts gradually over time to avoid overexertion.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:74.27184%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-f5b1ea8d-1a30-404c-925f-99cd5e51fe74\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-1213aae9-0aec-49e0-b626-edfd1896c519\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Gradually increase intensity:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"737e5b47-c19e-44cd-8c93-0bacf0d6498c\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-ce67a587-eb7f-460a-a861-985b979fbb3b\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f4c3998a-312d-4dc8-b745-721f535a40bf\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#dfc6bf\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-3777426a-8042-48c8-a734-708a46509dff\">\n<div style=\"position:absolute;width:118.54167%;height:100%;left:-9.27083%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-scaled.jpg\" alt=\"Fitness,Instructor,Leading,Treadmill,Running,Class,At,Health,Club\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-scaled.jpg 1707w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-1365x2048.jpg 1365w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-1024x1536.jpg 1024w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-768x1152.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-600x900.jpg 600w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-200x300.jpg 200w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.8932%;top:80.09709%;width:80.58252%;height:16.50485%;opacity:1\">\n<div id=\"anim-ce67a587-eb7f-460a-a861-985b979fbb3b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-a3eaf336-1f67-4fd6-a58c-edf8cadb2f05\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Aerobic exercise like jogging, brisk walking, or cycling can improve cardiovascular health and help strengthen a weak heart.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:72.81553%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-f4c3998a-312d-4dc8-b745-721f535a40bf\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-dc386b21-f81a-489b-9a6f-f165095a6cec\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Focus on aerobic exercise:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"2ad96fc6-09f4-4768-af34-9c7745668d96\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-b000a0b8-0bf9-45ce-a2a1-bc1f581839f1\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-88672b74-da9e-4cc2-a443-e9c7b3ec3818\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#56624b\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-7121d5b5-3f8a-4573-9f15-874abefe51ae\">\n<div style=\"position:absolute;width:100%;height:105.0293%;left:0%;top:-2.51465%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2.jpg\" alt=\"Heart-rate-devices-2\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2.jpg 256w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-161x300.jpg 161w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-150x280.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:84.46602%;width:80.58252%;height:12.13592%;opacity:1\">\n<div id=\"anim-b000a0b8-0bf9-45ce-a2a1-bc1f581839f1\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-b97e3576-3200-4629-9cf1-20700c1d8984\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Strength training with weights or resistance bands can improve muscle strength and overall fitness.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:77.18447%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-88672b74-da9e-4cc2-a443-e9c7b3ec3818\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-276998e5-839e-492c-a32c-f3668446a82e\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Incorporate resistance training:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"71f42aea-f870-4426-94ca-4b9f9caf61b2\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-df10d1e6-1ed6-4353-8a3b-647bea74b931\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f1c4a0ee-c0de-4186-9ed5-ea2da024fccc\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#bcb6b4\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-d501e8ee-cd61-4c5e-a53b-e41f60310b9e\">\n<div style=\"position:absolute;width:315.85761%;height:100%;left:-107.9288%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home.jpg\" alt=\"How to Assess Your Heart Health at Home\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home.jpg 1281w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-1200x675.jpg 1200w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-768x432.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-300x169.jpg 300w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-150x84.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.16505%;top:83.33333%;width:80.58252%;height:16.50485%;opacity:1\">\n<div id=\"anim-df10d1e6-1ed6-4353-8a3b-647bea74b931\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-46876292-6572-4874-abaf-c29295d3cad5\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Use the Borg Rating of Perceived Exertion scale to monitor your exertion level and avoid pushing yourself too hard.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:72.81553%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-f1c4a0ee-c0de-4186-9ed5-ea2da024fccc\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-6b17b3d4-dc61-4fef-ac95-caba6f521542\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Use the perceived exertion scale:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"28e31727-c915-4290-831b-7daa230eb985\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-3c1b89a6-1542-484e-bc43-3024d88b9b50\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-49fbfb58-e84c-4496-9dcb-5fe92bf15355\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#c8c3bf\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-36e57c82-6fea-4d9b-97cb-6cf9385dc922\">\n<div style=\"position:absolute;width:111.11111%;height:100%;left:-5.55556%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9.jpg\" alt=\"heart rate (9)\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9.jpg 800w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-768x1229.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-640x1024.jpg 640w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-188x300.jpg 188w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-150x240.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:84.46602%;width:80.58252%;height:12.13592%;opacity:1\">\n<div id=\"anim-3c1b89a6-1542-484e-bc43-3024d88b9b50\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-a7b35558-cebf-496a-88ce-16cba192b57e\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Use a heart rate monitor to keep track of your heart rate and stay within a safe range.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:73.94822%;width:80.58252%;height:9.38511%;opacity:1\">\n<div id=\"anim-49fbfb58-e84c-4496-9dcb-5fe92bf15355\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-35761d64-b2f7-42df-bad6-4c59e2c7e111\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Monitor heart rate during exercise:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"aba1b46e-3575-4aec-ae8d-ad3d344f3477\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-93f0e801-d3c7-4901-bc90-4237b55e95b7\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-366272aa-e5dd-426f-a87b-e52fbb420194\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#40332a\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-145371b5-2c6f-43f9-81f6-b8f6c5d2b042\">\n<div style=\"position:absolute;width:100%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg\" alt=\"heart (31)\" srcSet=\"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=1080%2C1920&amp;ssl=1 1080w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=864%2C1536&amp;ssl=1 864w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=768%2C1365&amp;ssl=1 768w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=506%2C900&amp;ssl=1 506w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=169%2C300&amp;ssl=1 169w,https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=150%2C267&amp;ssl=1 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 40%, rgba(0,0,0,0.5) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 40%, rgba(0,0,0,0.5) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:83.33333%;width:80.58252%;height:16.50485%;opacity:1\">\n<div id=\"anim-93f0e801-d3c7-4901-bc90-4237b55e95b7\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-7229e494-8745-4d69-b524-b8888264e97a\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Aim to get at least 150 minutes of moderate-intensity exercise per week, as recommended by the American Heart Association.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:74.43366%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-366272aa-e5dd-426f-a87b-e52fbb420194\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-cfa01e20-927b-4463-9030-fefdb913af60\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Aim for 150 minutes per week:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"daf29bde-2f0e-4c00-86c6-0c8d36ed4df1\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-80e3a2b6-8ade-4455-9971-4c4593bbded6\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-234c021b-ec54-4f9b-b43e-c38ed2f382cb\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#dcd7d6\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-7fd85d54-132e-4b38-861f-6a94f0f66320\">\n<div style=\"position:absolute;width:230.15873%;height:100%;left:-65.07937%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches.jpg\" alt=\"exercise8\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches.jpg 725w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-300x232.jpg 300w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-150x116.jpg 150w\" sizes=\"(min-width: 1024px) 76vh, 169vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:84.46602%;width:80.58252%;height:12.13592%;opacity:1\">\n<div id=\"anim-80e3a2b6-8ade-4455-9971-4c4593bbded6\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-bbe9cfbd-bdeb-4cc4-bf36-5fc89cff9ae8\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Take regular breaks during your workouts to avoid overexertion and fatigue.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:77.18447%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-234c021b-ec54-4f9b-b43e-c38ed2f382cb\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-51d8dc0e-ebfb-4bc3-a08d-cbd737b785a1\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Take regular breaks:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"844a9eae-735f-49fb-81c5-d0d5c87e3c6a\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-545cf520-a8b8-446e-aaa6-35eabec259a0\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-7dc32a2c-1afc-44ca-b4e6-dacfc83366aa\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#bab5b6\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-2d9ba6b2-c8cc-494e-ba63-52c5b0fa1d05\">\n<div style=\"position:absolute;width:100%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3.jpg\" alt=\"heart attack (3)\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3.jpg 1080w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-864x1536.jpg 864w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-768x1365.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-506x900.jpg 506w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-169x300.jpg 169w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-150x267.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:84.46602%;width:80.58252%;height:12.13592%;opacity:1\">\n<div id=\"anim-545cf520-a8b8-446e-aaa6-35eabec259a0\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-a7defa8f-edbd-4624-9f7d-9a84a3b3eb04\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Avoid exercising in extreme temperatures, as they can be hard on the heart.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:75.56634%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-7dc32a2c-1afc-44ca-b4e6-dacfc83366aa\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-fba92097-ffe6-4438-b621-3e28d6b7b3b8\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Avoid extreme temperatures:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"b2fab894-8087-4bd0-b33b-ff4fa1eaa7c5\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-2e2bc5cc-4bcb-4c19-a22c-0796f9597f47\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-038875c4-4c82-4e61-bdd3-6f2e537ebaa8\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#f3daba\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-2c14c245-a25d-41bb-a270-07d69d345d3b\">\n<div style=\"position:absolute;width:100%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2.jpg\" alt=\"water (2)\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2.jpg 1080w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-864x1536.jpg 864w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-768x1365.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-506x900.jpg 506w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-169x300.jpg 169w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-150x267.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:84.46602%;width:80.58252%;height:12.13592%;opacity:1\">\n<div id=\"anim-2e2bc5cc-4bcb-4c19-a22c-0796f9597f47\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-4caa0d29-5ab9-4c2a-98ad-3228ef7124a2\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Drink plenty of water before, during, and after exercise to stay hydrated and avoid dehydration.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:75.56634%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-038875c4-4c82-4e61-bdd3-6f2e537ebaa8\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-7da92a5a-8d31-4ed5-9a96-da88bbf7e0d3\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Stay hydrated:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"6e93e496-e15a-4e55-a1fd-62b81cf245d6\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-ae28e8b3-218e-4486-9c13-f655977082dd\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-c3beaa50-0166-4bcc-8494-ea8d32ee30c3\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#1e272d\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-411d101d-4136-40a8-8399-bff76eec9893\">\n<div style=\"position:absolute;width:315.85761%;height:100%;left:-107.9288%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health.jpg\" alt=\"How To Sleep Well And Protect Your Heart Health?\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health.jpg 1281w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-1024x576.jpg 1024w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-768x432.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-300x169.jpg 300w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-150x84.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:87.70227%;width:80.58252%;height:12.13592%;opacity:1\">\n<div id=\"anim-ae28e8b3-218e-4486-9c13-f655977082dd\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-9349272e-e517-4718-a781-127ed670f39d\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Get enough rest between workouts to allow your body to recover and prevent fatigue.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:78.80259%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-c3beaa50-0166-4bcc-8494-ea8d32ee30c3\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-c8fff6d5-81e7-4d1e-a365-0f2cc3601398\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Get enough rest:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"e85bd218-cf66-43ba-88cb-a24e7f399cdd\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-45cf222c-7b0f-4c6b-afa7-554c895121b6\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-493c7b7a-18f7-4447-91eb-5df1e66762ec\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#4ba7c6\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-fb8f9cb9-7b87-4365-bbac-12a299f98592\">\n<div style=\"position:absolute;width:100%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise.jpg\" alt=\"swimming exercise\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise.jpg 1080w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-864x1536.jpg 864w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-768x1365.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-576x1024.jpg 576w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-169x300.jpg 169w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-150x267.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.8932%;top:84.46602%;width:80.58252%;height:12.13592%;opacity:1\">\n<div id=\"anim-45cf222c-7b0f-4c6b-afa7-554c895121b6\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-c9bdffbd-18d3-4bdb-a6b0-3214980e5d83\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Swimming is a low-impact exercise that can be especially beneficial for those with weak hearts.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:75.56634%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-493c7b7a-18f7-4447-91eb-5df1e66762ec\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-bcb1b6a3-dcef-4f18-8847-e53b726af0de\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">The benefits of swimming:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"97d5040d-8d44-4f79-aaca-6062210f41ed\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f01924aa-8a13-4a0a-927a-d97e1333bad2\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d35bb9f9-ec81-4340-a27c-c5baa26207f6\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#475953\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-f7c7fcab-4ec8-495d-a5ee-8e9cfb37244d\">\n<div style=\"position:absolute;width:100%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3.jpg\" alt=\"exercise (3)\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3.jpg 1080w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-864x1536.jpg 864w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-768x1365.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-506x900.jpg 506w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-169x300.jpg 169w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-150x267.jpg 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:80.09709%;width:80.58252%;height:16.50485%;opacity:1\">\n<div id=\"anim-f01924aa-8a13-4a0a-927a-d97e1333bad2\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-75c7eb96-3b67-4f86-b833-34c87d35094c\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Warming up before exercise and cooling down after can help prepare your body for activity and prevent muscle soreness.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:71.19741%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-d35bb9f9-ec81-4340-a27c-c5baa26207f6\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-f67bb4cd-469d-4e38-a897-e5aec5d53f2d\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Warm up and cool down:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"878d060a-ef3f-4bf2-9140-5b00ceaa9ef5\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-05f4c15d-eedc-4f73-a702-394558d9b2c7\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-dc755b98-e3d2-4943-bb4d-fb79da50c913\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":3000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#30527c\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-c7a717b9-5c5a-4f3a-bcd4-2a2e5f8fa198\">\n<div style=\"position:absolute;width:133.38544%;height:100%;left:-16.69272%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart.png\" alt=\"heart\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-640x853.png 640w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-225x300.png 225w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-150x200.png 150w\" sizes=\"(min-width: 1024px) 80vh, 179vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<div class=\"element-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<div class=\"page-background-overlay-area\" style=\"background-image:linear-gradient(0.5turn, rgba(0,0,0,0) 0%, rgba(0,0,0,0.7) 100%)\"><\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:74.91909%;width:80.58252%;height:24.91909%;opacity:1\">\n<div id=\"anim-05f4c15d-eedc-4f73-a702-394558d9b2c7\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-09e0201e-1b1d-48d8-b702-fdca604a7827\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.08132530120481915% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.291262em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"color: #fff\">Exercise can be an effective way to strengthen a weak heart, but it&#8217;s important to approach it carefully. Always consult a doctor before starting an exercise program and start with low-impact exercises.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.40777%;top:66.01942%;width:80.58252%;height:4.36893%;opacity:1\">\n<div id=\"anim-dc755b98-e3d2-4943-bb4d-fb79da50c913\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-2f099177-0ace-4860-bb10-d01b0eb61faa\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.09036144578313221% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.43;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 700; color: #fff\">Conclusion:<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"40dd2e32-0b75-4fa2-b6a6-955ab2216af5\" auto-advance-after=\"9s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-b04cb87a-2860-4aad-935a-0e39062ef7fe\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1200,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d7b67182-d87f-435e-88e8-6aac0bb2fa5d\",\"keyframes\":{\"transform\":[\"translate3d(0px, 174.64386%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":1200,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d97f223a-c73c-49f0-879b-774123df0392\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1200,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-7ff48780-f4b8-4ecf-98e5-e5201fdce74f\",\"keyframes\":{\"transform\":[\"translate3d(0px, 435.14756%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":1200,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-32494a37-497d-4ef8-9f4f-ec87ad999e9a\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1200,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-a0c17727-4cff-4f2a-b1d0-c7d78af3faad\",\"keyframes\":{\"transform\":[\"translate3d(0px, 429.89058%, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":1200,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-ac63c896-6f12-4408-9260-672c67e75623\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#fff\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-0e681217-a972-4260-a771-7d86a924370a\">\n<div class=\"fill\" style=\"will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:45.63107%;top:93.3657%;width:3.8835%;height:2.42718%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" id=\"el-149bfdb0-04f5-426f-8239-5a36fe936680\"><svg style=\"display:block;position:absolute;top:0;height:100%;width:auto\" viewBox=\"0 0 18 17\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><title>Arrow<\/title><path d=\"M16.8371 7.04675L10.4371 0.24707L8.83708 1.75308L13.4942 6.70109H0.0371094V8.89842H16.0371C16.4754 8.89842 16.8718 8.63788 17.0457 8.23551C17.2195 7.83314 17.1376 7.36593 16.8371 7.04675Z\" fill=\"#F9F3E9\"><\/path><path d=\"M14.1383 9.78401L8.85498 15.3973L10.3635 17L15.6468 11.3867L14.1383 9.78401Z\" fill=\"#F9F3E9\"><\/path><\/svg><\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:24.75728%;top:87.21683%;width:63.59223%;height:12.62136%;opacity:1\">\n<div id=\"anim-b04cb87a-2860-4aad-935a-0e39062ef7fe\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-d7b67182-d87f-435e-88e8-6aac0bb2fa5d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 174.64386%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7633587786259541% 0.7633587786259541% 0.7633587786259541% 0.7633587786259541% \/ 2.564102564102564% 2.564102564102564% 2.564102564102564% 2.564102564102564%\" id=\"el-a5a9e115-e297-4d33-bb5f-bdb3153e2088\"><a href=\"https:\/\/blog.fourthfrontier.com\/web-stories\/cardiovascular-fitness-effective-tips-for-maximizing-heart-health\/\" data-tooltip-icon=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/cropped-Shutterstock_1786824197.jpg\" data-tooltip-text=\"Cardiovascular Fitness : Effective Tips for Maximizing Heart Health - Heart Health Guides | Research Blogs on Heart Diseases | Fourth Frontier Blogs\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\"><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-1.493893129770992% 0;font-family:&quot;Archivo&quot;,sans-serif;font-size:0.307443em;line-height:1.5;text-align:left;padding:0;color:#000000\"><span>Cardiovascular Fitness : Effective Tips for Maximizing Heart Health<\/span><\/p>\n<p><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:16.50485%;top:75.08091%;width:4.12621%;height:5.33981%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294% \/ 6.0606060606060606% 6.0606060606060606% 6.0606060606060606% 6.0606060606060606%\" id=\"el-a1a2784c-f1bd-4964-a56f-f02daa558a08\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-8.729411764705878% 0;font-family:&quot;Archivo&quot;,sans-serif;font-size:0.226537em;line-height:1.3;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 600; color: #22242e\">02<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:24.51456%;top:74.75728%;width:61.8932%;height:7.9288%;opacity:1\">\n<div id=\"anim-d97f223a-c73c-49f0-879b-774123df0392\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-7ff48780-f4b8-4ecf-98e5-e5201fdce74f\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 435.14756%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7843137254901961% 0.7843137254901961% 0.7843137254901961% 0.7843137254901961% \/ 4.081632653061225% 4.081632653061225% 4.081632653061225% 4.081632653061225%\" id=\"el-a581c26f-de02-4792-ade4-18a297e14c7f\"><a href=\"https:\/\/blog.fourthfrontier.com\/web-stories\/is-a-heart-rate-over-200-too-high-when-exercising\/\" data-tooltip-icon=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/cropped-shutterstock_1036798198-scaled-1.jpg\" data-tooltip-text=\"Is a Heart Rate Over 200 Too High When Exercising? - Heart Health Guides | Research Blogs on Heart Diseases | Fourth Frontier Blogs\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\"><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-1.5349019607843135% 0;font-family:&quot;Archivo&quot;,sans-serif;font-size:0.307443em;line-height:1.5;text-align:left;padding:0;color:#000000\"><span>Is a Heart Rate Over 200 Too High When Exercising?<\/span><\/p>\n<p><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:22.81553%;top:51.13269%;width:54.61165%;height:5.33981%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8888888888888888% 0.8888888888888888% 0.8888888888888888% 0.8888888888888888% \/ 6.0606060606060606% 6.0606060606060606% 6.0606060606060606% 6.0606060606060606%\" id=\"el-b769d3ce-4635-4f8c-9fe6-a3ccfeec6025\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.25333333333333347% 0;font-family:&quot;Archivo Black&quot;,sans-serif;font-size:0.485437em;line-height:1.05;text-align:initial;padding:0;color:#000000\"><span><span style=\"color: #2d303c\">Other Stories<\/span><\/span><\/h2>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:16.50485%;top:60.35599%;width:4.12621%;height:2.42718%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294% \/ 13.333333333333334% 13.333333333333334% 13.333333333333334% 13.333333333333334%\" id=\"el-57c02981-cdd1-40ca-824e-bab6dbc78f0f\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-8.729411764705878% 0;font-family:&quot;Archivo&quot;,sans-serif;font-size:0.226537em;line-height:1.3;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 600; color: #22242e\">01<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:25%;top:59.87055%;width:61.8932%;height:11.48867%;opacity:1\">\n<div id=\"anim-32494a37-497d-4ef8-9f4f-ec87ad999e9a\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-a0c17727-4cff-4f2a-b1d0-c7d78af3faad\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 429.89058%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7843137254901961% 0.7843137254901961% 0.7843137254901961% 0.7843137254901961% \/ 2.8169014084507045% 2.8169014084507045% 2.8169014084507045% 2.8169014084507045%\" id=\"el-74eae2e6-7eaa-42d7-bb33-4c5050b2f402\"><a href=\"https:\/\/blog.fourthfrontier.com\/web-stories\/can-too-much-exercise-shorten-your-life-span-all-you-need-to-know\/\" data-tooltip-icon=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/cropped-shutterstock_2210938479-scaled-1.jpg\" data-tooltip-text=\"Can Too Much Exercise Shorten Your Life Span? All You Need To Know - Heart Health Guides | Research Blogs on Heart Diseases | Fourth Frontier Blogs\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0\"><\/p>\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.7898039215686272% 0;font-family:&quot;Archivo&quot;,sans-serif;font-size:0.307443em;line-height:1.3;text-align:left;padding:0;color:#000000\"><span>Can Too Much Exercise Shorten Your Life Span? All You Need To Know<\/span><\/p>\n<p><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:-3.39806%;top:-9.2233%;width:103.15534%;height:56.31068%;opacity:1\">\n<div id=\"anim-ac63c896-6f12-4408-9260-672c67e75623\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-efbbf8e7-49b9-4af7-9f4e-c855f57624eb\">\n<div style=\"position:absolute;width:100%;height:217.11366%;left:0%;top:-90.94987%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27.jpg\" alt=\"heart (27)\" srcSet=\"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27.jpg 1080w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-864x1536.jpg 864w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-768x1365.jpg 768w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-506x900.jpg 506w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-169x300.jpg 169w,https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-150x267.jpg 150w\" sizes=\"(min-width: 1024px) 46vh, 103vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:16.50485%;top:87.37864%;width:4.12621%;height:5.50162%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:11.76470588235294% 11.76470588235294% 11.76470588235294% 11.76470588235294% \/ 5.88235294117647% 5.88235294117647% 5.88235294117647% 5.88235294117647%\" id=\"el-1d72f590-87f4-4dff-bf9d-8a656182b27a\">\n<p class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-8.729411764705878% 0;font-family:&quot;Archivo&quot;,sans-serif;font-size:0.226537em;line-height:1.3;text-align:left;padding:0;color:#000000\"><span><span style=\"font-weight: 600; color: #22242e\">03<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover the benefits of exercise for strengthening a weak heart. From low-impact workouts to strength training, our tips &#038; strategies can help you build a heart-healthy exercise routine. <\/p>\n","protected":false},"author":11,"featured_media":14995,"template":"","meta":{"_acf_changed":false,"web_stories_publisher_logo":4305,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[],"web_story_tag":[],"class_list":["post-14985","web-story","type-web-story","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.6 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Learn How Exercise Can Help Strengthen a Weak Heart. - Heart Health Guides | Research Blogs on Heart Diseases | India Fourth Frontier Blogs<\/title>\n<meta name=\"description\" content=\"Discover the benefits of exercise for strengthening a weak heart. From low-impact workouts to strength training, our tips &amp; strategies can help you build a heart-healthy exercise routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Learn How Exercise Can Help Strengthen a Weak Heart.\" \/>\n<meta property=\"og:description\" content=\"Discover the benefits of exercise for strengthening a weak heart. From low-impact workouts to strength training, our tips &amp; strategies can help you build a heart-healthy exercise routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/\" \/>\n<meta property=\"og:site_name\" content=\"Heart Health Guides | Research Blogs on Heart Diseases | India Fourth Frontier Blogs\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-13T05:12:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/03\/cropped-exercise-1648082536-scaled-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Learn How Exercise Can Help Strengthen a Weak Heart. - Heart Health Guides | Research Blogs on Heart Diseases | India Fourth Frontier Blogs","description":"Discover the benefits of exercise for strengthening a weak heart. From low-impact workouts to strength training, our tips & strategies can help you build a heart-healthy exercise routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/","og_locale":"en_US","og_type":"article","og_title":"Learn How Exercise Can Help Strengthen a Weak Heart.","og_description":"Discover the benefits of exercise for strengthening a weak heart. From low-impact workouts to strength training, our tips & strategies can help you build a heart-healthy exercise routine.","og_url":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/","og_site_name":"Heart Health Guides | Research Blogs on Heart Diseases | India Fourth Frontier Blogs","article_modified_time":"2023-03-13T05:12:46+00:00","og_image":[{"width":640,"height":853,"url":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/03\/cropped-exercise-1648082536-scaled-1.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/#article","isPartOf":{"@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/"},"author":{"name":"Fourth Frontier","@id":"https:\/\/blog.fourthfrontier.com\/#\/schema\/person\/9f79c3649d546d619fb0c36b0dd71d61"},"headline":"Learn How Exercise Can Help Strengthen a Weak Heart.","datePublished":"2023-03-13T05:12:44+00:00","dateModified":"2023-03-13T05:12:46+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/"},"wordCount":399,"image":{"@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.fourthfrontier.com\/in\/wp-content\/uploads\/2023\/03\/cropped-exercise-1648082536-scaled-1.jpg","inLanguage":"en-IN"},{"@type":"WebPage","@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/","url":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/","name":"Learn How Exercise Can Help Strengthen a Weak Heart. - Heart Health Guides | Research Blogs on Heart Diseases | India Fourth Frontier Blogs","isPartOf":{"@id":"https:\/\/blog.fourthfrontier.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/#primaryimage"},"image":{"@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/#primaryimage"},"thumbnailUrl":"https:\/\/blog.fourthfrontier.com\/in\/wp-content\/uploads\/2023\/03\/cropped-exercise-1648082536-scaled-1.jpg","datePublished":"2023-03-13T05:12:44+00:00","dateModified":"2023-03-13T05:12:46+00:00","breadcrumb":{"@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/#breadcrumb"},"inLanguage":"en-IN","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/"]}]},{"@type":"ImageObject","inLanguage":"en-IN","@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/#primaryimage","url":"https:\/\/blog.fourthfrontier.com\/in\/wp-content\/uploads\/2023\/03\/cropped-exercise-1648082536-scaled-1.jpg","contentUrl":"https:\/\/blog.fourthfrontier.com\/in\/wp-content\/uploads\/2023\/03\/cropped-exercise-1648082536-scaled-1.jpg","width":640,"height":853,"caption":"Active,Senior,Woman,Eating,Apple,After,Exercise.,Mature,Woman,Holding"},{"@type":"BreadcrumbList","@id":"https:\/\/blog.fourthfrontier.com\/uk\/web-stories\/learn-how-exercise-can-help-strengthen-a-weak-heart\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.fourthfrontier.com\/uk\/"},{"@type":"ListItem","position":2,"name":"Stories","item":"https:\/\/blog.fourthfrontier.com\/web-stories\/"},{"@type":"ListItem","position":3,"name":"Learn How Exercise Can Help Strengthen a Weak Heart."}]},{"@type":"WebSite","@id":"https:\/\/blog.fourthfrontier.com\/#website","url":"https:\/\/blog.fourthfrontier.com\/","name":"Heart Health Guides | Research Blogs on Heart Diseases | India Fourth Frontier Blogs","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.fourthfrontier.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-IN"},{"@type":"Person","@id":"https:\/\/blog.fourthfrontier.com\/#\/schema\/person\/9f79c3649d546d619fb0c36b0dd71d61","name":"Fourth Frontier","image":{"@type":"ImageObject","inLanguage":"en-IN","@id":"https:\/\/secure.gravatar.com\/avatar\/e23c8dc29fe236745e1a838344eb020750d1d2609c89961d54583d89988f29d4?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e23c8dc29fe236745e1a838344eb020750d1d2609c89961d54583d89988f29d4?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e23c8dc29fe236745e1a838344eb020750d1d2609c89961d54583d89988f29d4?s=96&d=mm&r=g","caption":"Fourth Frontier"},"url":"https:\/\/blog.fourthfrontier.com\/in\/author\/fourthfrontier\/"}]}},"amp_enabled":false,"story_data":{"version":46,"pages":[{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":31,"y":-57,"width":381,"height":426,"mask":{"type":"rectangle"},"isBackground":true,"id":"b74c7182-9f43-46ea-a599-cbc4abffc353","type":"image","basedOn":"d1f89005-0dbd-4d4c-bab7-35184f65d8b8","scale":100,"focalX":50,"focalY":50,"alt":"exercise","resource":{"type":"image","mimeType":"image\/jpeg","width":1080,"height":1920,"sizes":{"medium":{"file":"exercise-4-169x300.jpg","width":169,"height":300,"filesize":17964,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-169x300.jpg"},"large":{"file":"exercise-4-506x900.jpg","width":506,"height":900,"filesize":98336,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-506x900.jpg"},"thumbnail":{"file":"exercise-4-150x150.jpg","width":150,"height":150,"filesize":9438,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-150x150.jpg"},"medium_large":{"file":"exercise-4-768x1365.jpg","width":768,"height":1365,"filesize":188368,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-768x1365.jpg"},"wpsimplegallery_admin_thumb":{"file":"exercise-4-109x109.jpg","width":109,"height":109,"filesize":5944,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-109x109.jpg"},"wpsimplegallery_thumb":{"file":"exercise-4-100x100.jpg","width":100,"height":100,"filesize":5211,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-100x100.jpg"},"1536x1536":{"file":"exercise-4-864x1536.jpg","width":864,"height":1536,"filesize":225173,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-864x1536.jpg"},"grandspa-gallery-grid":{"file":"exercise-4-700x466.jpg","width":700,"height":466,"filesize":66232,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-700x466.jpg"},"grandspa-gallery-list":{"file":"exercise-4-610x610.jpg","width":610,"height":610,"filesize":81108,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-610x610.jpg"},"grandspa-blog":{"file":"exercise-4-960x636.jpg","width":960,"height":636,"filesize":106525,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-960x636.jpg"},"web-stories-poster-portrait":{"file":"exercise-4-640x853.jpg","width":640,"height":853,"filesize":113407,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-640x853.jpg"},"web-stories-publisher-logo":{"file":"exercise-4-96x96.jpg","width":96,"height":96,"filesize":4739,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-96x96.jpg"},"web-stories-thumbnail":{"file":"exercise-4-150x267.jpg","width":150,"height":267,"filesize":14884,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4-150x267.jpg"},"full":{"file":"exercise-4.jpg","width":1080,"height":1920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#a7908e","blurHash":"UhK0?L-n-q%2.jt2xvt7?HRlofWYohNZoIbc","creationDate":"2023-03-12T15:05:15.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-4.jpg","id":15234,"alt":"exercise (4)","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0.4},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Merriweather"},"fontSize":25,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.2,"textAlign":"center","padding":{"horizontal":0,"vertical":0},"x":48,"y":445,"width":317,"height":91,"basedOn":"f062aaf9-1702-4484-a76e-1a326ddba2d1","content":"<span style=\"font-weight: 700; color: #fff\">Learn How Exercise Can Help Strengthen a Weak Heart<\/span>","tagName":"h1","id":"e1bb582f-8656-45c7-934a-a3b7e694f31c","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundTextMode":"NONE","font":{"family":"Roboto"},"fontSize":15,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1,"textAlign":"center","padding":{"locked":true,"hasHiddenPadding":false},"x":48,"y":575,"basedOn":"d8506cb2-17af-4324-a088-abfa4d79f191","content":"<span style=\"color: #fff\">BY TEAM FOURTH FRONTIER DESK<\/span>","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"width":310,"height":18,"marginOffset":-18.9,"groupId":"5ae6b35d-b519-4adb-bc2a-5da592e22183","tagName":"h1","id":"6a1a5e31-6701-4bda-9e5e-e86ed342e12a","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/png","width":96,"height":96,"sizes":{"web-stories-publisher-logo":{"file":"logo_96x96-96x96.png","width":96,"height":96,"filesize":2822,"mimeType":"image\/png","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/11\/logo_96x96.png?resize=96%2C96&ssl=1"},"full":{"file":"logo_96x96.png?fit=96%2C96&ssl=1","width":96,"height":96,"mimeType":"image\/png","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/11\/logo_96x96.png?fit=96%2C96&ssl=1"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#e5b0b7","blurHash":"URRCGLD4?^xuaK.S.lV@%#%zMxH?R5aeV@R5","creationDate":"2022-11-22T08:09:14","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/11\/logo_96x96.png","id":4305,"alt":"","local":false},"x":48,"y":9,"width":48,"height":48,"mask":{"type":"rectangle","showInLibrary":true,"name":"Rectangle","path":"M 0,0 1,0 1,1 0,1 0,0 Z","ratio":1,"supportsBorder":true},"basedOn":"6ff1463f-4f44-4450-9a0e-88ea1d77703e","alt":"fourth frontier logo","id":"040907a6-4d9c-4e18-aaee-34543bf8ab7a","type":"image"}],"animations":[],"backgroundColor":{"color":{"r":222,"g":222,"b":222}},"type":"page","id":"fdf363fc-0999-4167-9e7e-3eac4b70e639","pageTemplateType":"editorial","groups":{"8a8568f3-55f0-4a11-84db-e17169867888":{"name":"Info Copy Copy Copy Copy Copy Copy Copy","isLocked":false},"1cc5dfab-98ea-4243-ae5e-d7c619429d06":{"name":"Info Copy Copy Copy Copy Copy Copy Copy Copy","isLocked":false},"5ae6b35d-b519-4adb-bc2a-5da592e22183":{"name":"Info Copy Copy Copy Copy Copy Copy Copy Copy Copy Copy Copy Copy","isLocked":false}},"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"id":"905b66ba-6716-47e5-86f5-f2bb0238369f","type":"shape","basedOn":"d1f89005-0dbd-4d4c-bab7-35184f65d8b8"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":-103,"y":-66,"width":391,"height":404,"mask":{"type":"rectangle"},"isBackground":true,"id":"9cb49cae-9f64-4731-9e3c-f1a5f55b2168","basedOn":"c103a086-ef0b-4b1b-99bc-0ee2ba6066e9","type":"image","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1707,"height":2560,"sizes":{"medium":{"file":"Shutterstock_111195293-200x300.jpg","width":200,"height":300,"filesize":14324,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-200x300.jpg"},"large":{"file":"Shutterstock_111195293-683x1024.jpg","width":683,"height":1024,"filesize":88495,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-683x1024.jpg"},"thumbnail":{"file":"Shutterstock_111195293-150x150.jpg","width":150,"height":150,"filesize":6917,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-150x150.jpg"},"medium_large":{"file":"Shutterstock_111195293-768x1152.jpg","width":768,"height":1152,"filesize":104513,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-768x1152.jpg"},"wpsimplegallery_admin_thumb":{"file":"Shutterstock_111195293-109x109.jpg","width":109,"height":109,"filesize":4394,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-109x109.jpg"},"wpsimplegallery_thumb":{"file":"Shutterstock_111195293-100x100.jpg","width":100,"height":100,"filesize":3951,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-100x100.jpg"},"1536x1536":{"file":"Shutterstock_111195293-1024x1536.jpg","width":1024,"height":1536,"filesize":159334,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-1024x1536.jpg"},"2048x2048":{"file":"Shutterstock_111195293-1365x2048.jpg","width":1365,"height":2048,"filesize":243315,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-1365x2048.jpg"},"grandspa-gallery-grid":{"file":"Shutterstock_111195293-700x466.jpg","width":700,"height":466,"filesize":46727,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-700x466.jpg"},"grandspa-gallery-list":{"file":"Shutterstock_111195293-610x610.jpg","width":610,"height":610,"filesize":55249,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-610x610.jpg"},"grandspa-blog":{"file":"Shutterstock_111195293-960x636.jpg","width":960,"height":636,"filesize":73164,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-960x636.jpg"},"web-stories-poster-portrait":{"file":"Shutterstock_111195293-640x853.jpg","width":640,"height":853,"filesize":72885,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-640x853.jpg"},"web-stories-publisher-logo":{"file":"Shutterstock_111195293-96x96.jpg","width":96,"height":96,"filesize":3596,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-96x96.jpg"},"web-stories-thumbnail":{"file":"Shutterstock_111195293-150x225.jpg","width":150,"height":225,"filesize":9456,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-150x225.jpg"},"full":{"file":"Shutterstock_111195293-scaled.jpg","width":1707,"height":2560,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-scaled.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#d9dbd9","blurHash":"UXON8$vMxtMy_NX9XRoyOsWmt8o}.8ozeTn%","creationDate":"2023-02-08T12:56:48.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Shutterstock_111195293-scaled.jpg","id":10976,"alt":"Shutterstock_111195293","local":false},"tracks":[],"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":517,"width":332,"height":102,"basedOn":"e7e6bdda-ae04-44b1-b8b2-3d5bc0151f81","content":"<span style=\"color: #fff\">It's important to get medical clearance before starting an exercise program, especially if you have a weak heart.<\/span>","id":"c32ffd30-07a5-4055-9c99-a66335139e4a","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":450,"width":332,"height":27,"basedOn":"1f78f12c-bdf4-4bee-aca5-efa24deafcf1","content":"<span style=\"font-weight: 700; color: #fff\">Consult a doctor before starting:<\/span>","id":"16a876a0-2630-4036-8b68-8595f6a1415e","type":"text"}],"animations":[{"id":"396e0640-6b26-40a8-90ba-d7c5fcfe91b0","type":"effect-fade-in","targets":["c32ffd30-07a5-4055-9c99-a66335139e4a"],"duration":3000,"delay":100},{"id":"8d27a46d-35b9-4a51-81ba-ccf785ee7b9e","type":"effect-fade-in","targets":["16a876a0-2630-4036-8b68-8595f6a1415e"],"duration":3000,"delay":100}],"backgroundColor":{"color":{"r":222,"g":222,"b":222}},"type":"page","id":"0fbba416-3001-4e49-b44a-886f980a3885","pageTemplateType":"editorial","groups":{"8a8568f3-55f0-4a11-84db-e17169867888":{"name":"Info Copy Copy Copy Copy Copy Copy Copy","isLocked":false}},"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"id":"69f0b3aa-09f4-4c1f-be33-d00d7daf9fe6","basedOn":"c103a086-ef0b-4b1b-99bc-0ee2ba6066e9","type":"shape"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":828,"height":1500,"sizes":{"medium":{"file":"SEO_Agencycreatives-02-166x300.jpg","width":166,"height":300,"filesize":25045,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-166x300.jpg"},"large":{"file":"SEO_Agencycreatives-02-565x1024.jpg","width":565,"height":1024,"filesize":40603,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-565x1024.jpg"},"thumbnail":{"file":"SEO_Agencycreatives-02-150x150.jpg","width":150,"height":150,"filesize":24361,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-150x150.jpg"},"medium_large":{"file":"SEO_Agencycreatives-02-768x1391.jpg","width":768,"height":1391,"filesize":53818,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-768x1391.jpg"},"wpsimplegallery_admin_thumb":{"file":"SEO_Agencycreatives-02-109x109.jpg","width":109,"height":109,"filesize":23706,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-109x109.jpg"},"wpsimplegallery_thumb":{"file":"SEO_Agencycreatives-02-100x100.jpg","width":100,"height":100,"filesize":23554,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-100x100.jpg"},"grandspa-gallery-grid":{"file":"SEO_Agencycreatives-02-700x466.jpg","width":700,"height":466,"filesize":41858,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-700x466.jpg"},"grandspa-gallery-list":{"file":"SEO_Agencycreatives-02-610x610.jpg","width":610,"height":610,"filesize":39456,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-610x610.jpg"},"grandspa-blog":{"file":"SEO_Agencycreatives-02-828x636.jpg","width":828,"height":636,"filesize":52684,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-828x636.jpg"},"web-stories-poster-portrait":{"file":"SEO_Agencycreatives-02-640x853.jpg","width":640,"height":853,"filesize":42654,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-640x853.jpg"},"web-stories-publisher-logo":{"file":"SEO_Agencycreatives-02-96x96.jpg","width":96,"height":96,"filesize":23482,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-96x96.jpg"},"web-stories-thumbnail":{"file":"SEO_Agencycreatives-02-150x272.jpg","width":150,"height":272,"filesize":24656,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02-150x272.jpg"},"full":{"file":"SEO_Agencycreatives-02.jpg","width":828,"height":1500,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#cacbc9","blurHash":"UXR:KOoz%Mj[Rjayofj[~qWBIUj[%MoLRjWB","creationDate":"2023-02-17T07:23:06.000Z","src":"https:\/\/blog.fourthfrontier.com\/uk\/wp-content\/uploads\/2023\/02\/SEO_Agencycreatives-02.jpg","id":12071,"alt":"SEO_Agencycreatives-02","local":false},"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"x":48,"y":0,"width":330,"height":597,"mask":{"type":"rectangle"},"isBackground":true,"id":"311c18f8-e9ad-4b40-ac0e-9c947600ef09","basedOn":"912121e8-b872-4c4d-9c0a-a24690162ca8","type":"image"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"width":324,"height":197,"mask":{"type":"rectangle"},"basedOn":"b6164294-11e2-42a7-94bc-7e7b14778a8e","id":"62e10ce3-cf2c-42c1-b881-a0d1968cd453","x":43,"y":27,"groupId":"308754ee-f33e-460d-a1a9-aeafe48b8f84","type":"shape"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Open Sans"},"fontSize":22,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.3,"textAlign":"center","padding":{"locked":true,"hasHiddenPadding":false},"content":"Monitor your heart rate, breathing rate, strain, heart rhythms, HRV, continuous ECG and a lot more using Frontier X2.","borderRadius":{"locked":true,"topLeft":0,"topRight":0,"bottomRight":0,"bottomLeft":0},"width":281,"height":144,"basedOn":"e738b7af-292a-4415-b722-77b212e42308","id":"e2db5eba-f361-48b5-aa5e-388a2ac59d6f","x":66,"y":44,"groupId":"308754ee-f33e-460d-a1a9-aeafe48b8f84","type":"text"}],"backgroundColor":{"color":{"r":227,"g":227,"b":227}},"animations":[],"id":"0b9cb4aa-425f-4df9-8b07-3ef5922b5cd6","type":"page","defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"id":"f86a11fa-86aa-4da2-b0f2-a0a7be4ebf13","type":"shape"},"pageTemplateType":null,"groups":{"308754ee-f33e-460d-a1a9-aeafe48b8f84":{"name":"Info","isLocked":false}},"pageAttachment":{"url":"https:\/\/fourthfrontier.com\/products\/frontier-x?utm_source=FFBLOG&utm_medium=FF_WS&utm_campaign=FF_WS_HEART_HEALTH&utm_id=ORGANIC","icon":"https:\/\/cdn.shopify.com\/s\/files\/1\/0125\/1498\/4026\/products\/Product_Page_Listing_2.jpg?v=1670576151","needsProxy":false,"ctaText":"GET YOUR FRONTIER X2 NOW"},"image":{"id":12966,"height":750,"width":500,"url":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/web-stories-page-template-12964.jpg","needsProxy":false,"isExternal":false}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"id":"d4885c73-45aa-4b38-8db9-d72b2b08f61c","basedOn":"6e1983b5-cdbf-40d6-88ef-27d20169533d","type":"image","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1080,"height":1920,"sizes":{"medium":{"file":"exercise1-169x300.jpg","width":169,"height":300,"filesize":14843,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=169%2C300&ssl=1"},"large":{"file":"exercise1-506x900.jpg","width":506,"height":900,"filesize":81331,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=506%2C900&ssl=1"},"thumbnail":{"file":"exercise1-150x150.jpg","width":150,"height":150,"filesize":7946,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?resize=150%2C150&ssl=1"},"medium_large":{"file":"exercise1-768x1365.jpg","width":768,"height":1365,"filesize":157972,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=768%2C1365&ssl=1"},"wpsimplegallery_admin_thumb":{"file":"exercise1-109x109.jpg","width":109,"height":109,"filesize":5019,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?resize=109%2C109&ssl=1"},"wpsimplegallery_thumb":{"file":"exercise1-100x100.jpg","width":100,"height":100,"filesize":4450,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?resize=100%2C100&ssl=1"},"1536x1536":{"file":"exercise1-864x1536.jpg","width":864,"height":1536,"filesize":190288,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=864%2C1536&ssl=1"},"grandspa-gallery-grid":{"file":"exercise1-700x466.jpg","width":700,"height":466,"filesize":59793,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?resize=700%2C466&ssl=1"},"grandspa-gallery-list":{"file":"exercise1-610x610.jpg","width":610,"height":610,"filesize":68948,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?resize=610%2C610&ssl=1"},"grandspa-blog":{"file":"exercise1-960x636.jpg","width":960,"height":636,"filesize":96432,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?resize=960%2C636&ssl=1"},"web-stories-poster-portrait":{"file":"exercise1-640x853.jpg","width":640,"height":853,"filesize":93312,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?resize=640%2C853&ssl=1"},"web-stories-publisher-logo":{"file":"exercise1-96x96.jpg","width":96,"height":96,"filesize":4003,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?resize=96%2C96&ssl=1"},"web-stories-thumbnail":{"file":"exercise1-150x267.jpg","width":150,"height":267,"filesize":12192,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=150%2C267&ssl=1"},"full":{"file":"exercise1.jpg?fit=1080%2C1920&ssl=1","width":1080,"height":1920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg?fit=1080%2C1920&ssl=1"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#c5beb9","blurHash":"UcIhW_x]t7V@~qjFa{RjS$M{ayWBxvozxtWB","creationDate":"2023-02-27T16:29:46","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise1.jpg","id":13455,"alt":"exercise1","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":495,"width":332,"height":102,"basedOn":"1cbe289b-982f-4af8-ad98-ec9e8c69e3d6","content":"<span style=\"color: #fff\">Low-impact exercises like walking, cycling, and swimming are a great way to start exercising and building endurance.<\/span>","id":"cdd0f33d-006e-4355-ad7a-57ea38863e1a","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":430,"width":332,"height":27,"basedOn":"cefd01f2-ddfa-4847-83a6-da67e63fa350","content":"<span style=\"font-weight: 700; color: #fff\">Start with low-impact exercises:<\/span>","id":"aad762e5-8432-4f9c-85ee-b93b1b9d0642","type":"text"}],"animations":[{"id":"ec9c5bb5-c9d7-406b-9c69-82fe0af07cdc","type":"effect-fade-in","targets":["cdd0f33d-006e-4355-ad7a-57ea38863e1a"],"duration":3000,"delay":100},{"id":"8b3252f1-1c57-4250-b96b-692eaf691f3b","type":"effect-fade-in","targets":["aad762e5-8432-4f9c-85ee-b93b1b9d0642"],"duration":3000,"delay":100}],"backgroundColor":{"color":{"r":222,"g":222,"b":222}},"type":"page","id":"ef5b6010-f11a-49a9-9ad2-76f48f70350a","pageTemplateType":"editorial","groups":{"8a8568f3-55f0-4a11-84db-e17169867888":{"name":"Info Copy Copy Copy Copy Copy Copy Copy","isLocked":false}},"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"id":"c236c4f1-4cf9-476c-aa20-5d8b28b1d8ee","basedOn":"6e1983b5-cdbf-40d6-88ef-27d20169533d","type":"shape"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"0536e591-f4c1-4ace-858d-be9d3b078943","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1281,"height":721,"sizes":{"medium":{"file":"Heart-Health-Benefits-of-Zone-2-Training-300x169.jpg","width":300,"height":169,"filesize":13348,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-300x169.jpg"},"large":{"file":"Heart-Health-Benefits-of-Zone-2-Training-1200x675.jpg","width":1200,"height":675,"filesize":114133,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-1200x675.jpg"},"thumbnail":{"file":"Heart-Health-Benefits-of-Zone-2-Training-150x150.jpg","width":150,"height":150,"filesize":6975,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-150x150.jpg"},"medium_large":{"file":"Heart-Health-Benefits-of-Zone-2-Training-768x432.jpg","width":768,"height":432,"filesize":56605,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-768x432.jpg"},"wpsimplegallery_admin_thumb":{"file":"Heart-Health-Benefits-of-Zone-2-Training-109x109.jpg","width":109,"height":109,"filesize":4442,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-109x109.jpg"},"wpsimplegallery_thumb":{"file":"Heart-Health-Benefits-of-Zone-2-Training-100x100.jpg","width":100,"height":100,"filesize":3955,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-100x100.jpg"},"grandspa-gallery-grid":{"file":"Heart-Health-Benefits-of-Zone-2-Training-700x466.jpg","width":700,"height":466,"filesize":57121,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-700x466.jpg"},"grandspa-gallery-list":{"file":"Heart-Health-Benefits-of-Zone-2-Training-610x610.jpg","width":610,"height":610,"filesize":58360,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-610x610.jpg"},"grandspa-blog":{"file":"Heart-Health-Benefits-of-Zone-2-Training-960x636.jpg","width":960,"height":636,"filesize":92123,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-960x636.jpg"},"web-stories-poster-portrait":{"file":"Heart-Health-Benefits-of-Zone-2-Training-640x721.jpg","width":640,"height":721,"filesize":71190,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-640x721.jpg"},"web-stories-publisher-logo":{"file":"Heart-Health-Benefits-of-Zone-2-Training-96x96.jpg","width":96,"height":96,"filesize":3553,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-96x96.jpg"},"web-stories-thumbnail":{"file":"Heart-Health-Benefits-of-Zone-2-Training-150x84.jpg","width":150,"height":84,"filesize":4530,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training-150x84.jpg"},"full":{"file":"Heart-Health-Benefits-of-Zone-2-Training.jpg","width":1281,"height":721,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#8d7e65","blurHash":"UAK-E_01~o8^8w4otSI900E24T%i?^?b^+NG","creationDate":"2023-03-07T08:41:36.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/Heart-Health-Benefits-of-Zone-2-Training.jpg","id":14632,"alt":"Heart Health Benefits of Zone 2 Training","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":49,"y":504,"width":332,"height":75,"basedOn":"228085f0-cea6-43cf-87c0-03671b096bde","content":"<span style=\"color: #fff\">Increase the intensity of your workouts gradually over time to avoid overexertion.<\/span>","id":"08249995-a05c-41ca-b42f-22ff3e501a17","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":459,"width":332,"height":27,"basedOn":"c2169cb1-5d6f-4c40-ab3f-34d0124b9ca6","content":"<span style=\"font-weight: 700; color: #fff\">Gradually increase intensity:<\/span>","id":"1213aae9-0aec-49e0-b626-edfd1896c519","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"83231feb-08ab-42d6-912e-8f9a466e6c14","animations":[{"id":"a1324f49-6c44-47df-bb32-61ce7a445782","type":"effect-fade-in","targets":["08249995-a05c-41ca-b42f-22ff3e501a17"],"duration":3000,"delay":100},{"id":"6c5c7455-1b9b-49a6-9c2e-b49018a66caf","type":"effect-fade-in","targets":["1213aae9-0aec-49e0-b626-edfd1896c519"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"39d4fe45-eb6a-40ee-a722-160053c48b94"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"3777426a-8042-48c8-a734-708a46509dff","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1707,"height":2560,"sizes":{"medium":{"file":"exercise-102484547-200x300.jpg","width":200,"height":300,"filesize":28527,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-200x300.jpg"},"large":{"file":"exercise-102484547-600x900.jpg","width":600,"height":900,"filesize":152340,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-600x900.jpg"},"thumbnail":{"file":"exercise-102484547-150x150.jpg","width":150,"height":150,"filesize":15630,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-150x150.jpg"},"medium_large":{"file":"exercise-102484547-768x1152.jpg","width":768,"height":1152,"filesize":226149,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-768x1152.jpg"},"wpsimplegallery_admin_thumb":{"file":"exercise-102484547-109x109.jpg","width":109,"height":109,"filesize":11286,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-109x109.jpg"},"wpsimplegallery_thumb":{"file":"exercise-102484547-100x100.jpg","width":100,"height":100,"filesize":10435,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-100x100.jpg"},"1536x1536":{"file":"exercise-102484547-1024x1536.jpg","width":1024,"height":1536,"filesize":354451,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-1024x1536.jpg"},"2048x2048":{"file":"exercise-102484547-1365x2048.jpg","width":1365,"height":2048,"filesize":557907,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-1365x2048.jpg"},"grandspa-gallery-grid":{"file":"exercise-102484547-700x466.jpg","width":700,"height":466,"filesize":100650,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-700x466.jpg"},"grandspa-gallery-list":{"file":"exercise-102484547-610x610.jpg","width":610,"height":610,"filesize":121078,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-610x610.jpg"},"grandspa-blog":{"file":"exercise-102484547-960x636.jpg","width":960,"height":636,"filesize":165465,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-960x636.jpg"},"web-stories-poster-portrait":{"file":"exercise-102484547-640x853.jpg","width":640,"height":853,"filesize":159158,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-640x853.jpg"},"web-stories-publisher-logo":{"file":"exercise-102484547-96x96.jpg","width":96,"height":96,"filesize":9919,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-96x96.jpg"},"web-stories-thumbnail":{"file":"exercise-102484547-150x225.jpg","width":150,"height":225,"filesize":19767,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-150x225.jpg"},"full":{"file":"exercise-102484547-scaled.jpg","width":1707,"height":2560,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-scaled.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#dfc6bf","blurHash":"UZHez*RotRp0^*Io%1aI~Vr=I]X9%Ms:nNo#","creationDate":"2023-02-27T06:57:14.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/exercise-102484547-scaled.jpg","id":13369,"alt":"Fitness,Instructor,Leading,Treadmill,Running,Class,At,Health,Club","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":49,"y":495,"width":332,"height":102,"basedOn":"a1ec4072-55f8-4f0e-bf0c-85fb6f64525b","content":"<span style=\"color: #fff\">Aerobic exercise like jogging, brisk walking, or cycling can improve cardiovascular health and help strengthen a weak heart.<\/span>","id":"a3eaf336-1f67-4fd6-a58c-edf8cadb2f05","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":450,"width":332,"height":27,"basedOn":"f0d8e3a9-f45a-4e4c-9967-a02feca1e439","content":"<span style=\"font-weight: 700; color: #fff\">Focus on aerobic exercise:<\/span>","id":"dc386b21-f81a-489b-9a6f-f165095a6cec","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"737e5b47-c19e-44cd-8c93-0bacf0d6498c","animations":[{"id":"8bc6ed03-8920-4680-acd0-ecfa52df90a2","type":"effect-fade-in","targets":["a3eaf336-1f67-4fd6-a58c-edf8cadb2f05"],"duration":3000,"delay":100},{"id":"fda2a43e-bd22-445c-b0fa-4a61f81300ea","type":"effect-fade-in","targets":["dc386b21-f81a-489b-9a6f-f165095a6cec"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"5a2950c2-2868-4084-b2b2-8e0a05914f6c"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"7121d5b5-3f8a-4573-9f15-874abefe51ae","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":256,"height":478,"sizes":{"medium":{"file":"Heart-rate-devices-2-161x300.jpg","width":161,"height":300,"filesize":12953,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-161x300.jpg"},"thumbnail":{"file":"Heart-rate-devices-2-150x150.jpg","width":150,"height":150,"filesize":6435,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-150x150.jpg"},"wpsimplegallery_admin_thumb":{"file":"Heart-rate-devices-2-109x109.jpg","width":109,"height":109,"filesize":3889,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-109x109.jpg"},"wpsimplegallery_thumb":{"file":"Heart-rate-devices-2-100x100.jpg","width":100,"height":100,"filesize":3561,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-100x100.jpg"},"grandspa-gallery-grid":{"file":"Heart-rate-devices-2-256x466.jpg","width":256,"height":466,"filesize":29096,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-256x466.jpg"},"web-stories-publisher-logo":{"file":"Heart-rate-devices-2-96x96.jpg","width":96,"height":96,"filesize":3191,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-96x96.jpg"},"web-stories-thumbnail":{"file":"Heart-rate-devices-2-150x280.jpg","width":150,"height":280,"filesize":11579,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2-150x280.jpg"},"full":{"file":"Heart-rate-devices-2.jpg","width":256,"height":478,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#56624b","blurHash":"U8BzON4n.i4Up1-DE1I.OkSLRRsD9rWs-Xsl","creationDate":"2023-02-10T04:24:16.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/Heart-rate-devices-2.jpg","id":11171,"alt":"Heart-rate-devices-2","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":522,"width":332,"height":75,"basedOn":"0b032519-e2f5-489b-a941-ca12ff804a00","content":"<span style=\"color: #fff\">Strength training with weights or resistance bands can improve muscle strength and overall fitness.<\/span>","id":"b97e3576-3200-4629-9cf1-20700c1d8984","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":477,"width":332,"height":27,"basedOn":"43695ffb-c750-4dfb-b952-b624ccf5a8dd","content":"<span style=\"font-weight: 700; color: #fff\">Incorporate resistance training:<\/span>","id":"276998e5-839e-492c-a32c-f3668446a82e","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"2ad96fc6-09f4-4768-af34-9c7745668d96","animations":[{"id":"3e31aff9-4aed-40fa-95ba-2a33b34841ce","type":"effect-fade-in","targets":["b97e3576-3200-4629-9cf1-20700c1d8984"],"duration":3000,"delay":100},{"id":"81282812-e3cd-4984-a227-1caadf33556e","type":"effect-fade-in","targets":["276998e5-839e-492c-a32c-f3668446a82e"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"0680c797-49ac-4a62-bae8-e41b7bed3358"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"d501e8ee-cd61-4c5e-a53b-e41f60310b9e","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1281,"height":721,"sizes":{"medium":{"file":"How-to-Assess-Your-Heart-Health-at-Home-300x169.jpg","width":300,"height":169,"filesize":13375,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-300x169.jpg"},"large":{"file":"How-to-Assess-Your-Heart-Health-at-Home-1200x675.jpg","width":1200,"height":675,"filesize":105147,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-1200x675.jpg"},"thumbnail":{"file":"How-to-Assess-Your-Heart-Health-at-Home-150x150.jpg","width":150,"height":150,"filesize":7983,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-150x150.jpg"},"medium_large":{"file":"How-to-Assess-Your-Heart-Health-at-Home-768x432.jpg","width":768,"height":432,"filesize":53483,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-768x432.jpg"},"wpsimplegallery_admin_thumb":{"file":"How-to-Assess-Your-Heart-Health-at-Home-109x109.jpg","width":109,"height":109,"filesize":5048,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-109x109.jpg"},"wpsimplegallery_thumb":{"file":"How-to-Assess-Your-Heart-Health-at-Home-100x100.jpg","width":100,"height":100,"filesize":4527,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-100x100.jpg"},"grandspa-gallery-grid":{"file":"How-to-Assess-Your-Heart-Health-at-Home-700x466.jpg","width":700,"height":466,"filesize":56063,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-700x466.jpg"},"grandspa-gallery-list":{"file":"How-to-Assess-Your-Heart-Health-at-Home-610x610.jpg","width":610,"height":610,"filesize":66302,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-610x610.jpg"},"grandspa-blog":{"file":"How-to-Assess-Your-Heart-Health-at-Home-960x636.jpg","width":960,"height":636,"filesize":89327,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-960x636.jpg"},"web-stories-poster-portrait":{"file":"How-to-Assess-Your-Heart-Health-at-Home-640x721.jpg","width":640,"height":721,"filesize":79903,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-640x721.jpg"},"web-stories-publisher-logo":{"file":"How-to-Assess-Your-Heart-Health-at-Home-96x96.jpg","width":96,"height":96,"filesize":4060,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-96x96.jpg"},"web-stories-thumbnail":{"file":"How-to-Assess-Your-Heart-Health-at-Home-150x84.jpg","width":150,"height":84,"filesize":4903,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home-150x84.jpg"},"full":{"file":"How-to-Assess-Your-Heart-Health-at-Home.jpg","width":1281,"height":721,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#bcb6b4","blurHash":"UsK1wR_N-;^*-os,a$NHayoej[WBt8WCV@od","creationDate":"2023-03-11T07:21:34.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/How-to-Assess-Your-Heart-Health-at-Home.jpg","id":15129,"alt":"How to Assess Your Heart Health at Home","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":46,"y":515,"width":332,"height":102,"basedOn":"173cae71-dc83-418a-8f4a-127c8b174802","content":"<span style=\"color: #fff\">Use the Borg Rating of Perceived Exertion scale to monitor your exertion level and avoid pushing yourself too hard.<\/span>","id":"46876292-6572-4874-abaf-c29295d3cad5","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":450,"width":332,"height":27,"basedOn":"4f6120b2-b484-4053-a91e-70f990567888","content":"<span style=\"font-weight: 700; color: #fff\">Use the perceived exertion scale:<\/span>","id":"6b17b3d4-dc61-4fef-ac95-caba6f521542","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"71f42aea-f870-4426-94ca-4b9f9caf61b2","animations":[{"id":"94ebbd25-e884-46b8-8f0a-07d61dfca56b","type":"effect-fade-in","targets":["46876292-6572-4874-abaf-c29295d3cad5"],"duration":3000,"delay":100},{"id":"7a7bbd80-17bc-4485-8028-b1ed90f45ffa","type":"effect-fade-in","targets":["6b17b3d4-dc61-4fef-ac95-caba6f521542"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"8c542535-cc70-4d51-87fe-1c8e421ec222"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":-103,"y":-70,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"36e57c82-6fea-4d9b-97cb-6cf9385dc922","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":800,"height":1280,"sizes":{"medium":{"file":"heart-rate-9-188x300.jpg","width":188,"height":300,"filesize":15053,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-188x300.jpg"},"large":{"file":"heart-rate-9-640x1024.jpg","width":640,"height":1024,"filesize":88348,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-640x1024.jpg"},"thumbnail":{"file":"heart-rate-9-150x150.jpg","width":150,"height":150,"filesize":7972,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-150x150.jpg"},"medium_large":{"file":"heart-rate-9-768x1229.jpg","width":768,"height":1229,"filesize":117485,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-768x1229.jpg"},"wpsimplegallery_admin_thumb":{"file":"heart-rate-9-109x109.jpg","width":109,"height":109,"filesize":5116,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-109x109.jpg"},"wpsimplegallery_thumb":{"file":"heart-rate-9-100x100.jpg","width":100,"height":100,"filesize":4575,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-100x100.jpg"},"grandspa-gallery-grid":{"file":"heart-rate-9-700x466.jpg","width":700,"height":466,"filesize":50758,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-700x466.jpg"},"grandspa-gallery-list":{"file":"heart-rate-9-610x610.jpg","width":610,"height":610,"filesize":60915,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-610x610.jpg"},"grandspa-blog":{"file":"heart-rate-9-800x636.jpg","width":800,"height":636,"filesize":77419,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-800x636.jpg"},"web-stories-poster-portrait":{"file":"heart-rate-9-640x853.jpg","width":640,"height":853,"filesize":79421,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-640x853.jpg"},"web-stories-publisher-logo":{"file":"heart-rate-9-96x96.jpg","width":96,"height":96,"filesize":4121,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-96x96.jpg"},"web-stories-thumbnail":{"file":"heart-rate-9-150x240.jpg","width":150,"height":240,"filesize":10828,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9-150x240.jpg"},"full":{"file":"heart-rate-9.jpg","width":800,"height":1280,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#c8c3bf","blurHash":"UjK-UnDix]bb~pM{t8V@NHbcV@WBaKofM{WB","creationDate":"2023-01-22T06:16:16.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/heart-rate-9.jpg","id":8659,"alt":"heart rate (9)","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":522,"width":332,"height":75,"basedOn":"cfcb1255-c408-4f72-b22a-ecf4b0f6cee7","content":"<span style=\"color: #fff\">Use a heart rate monitor to keep track of your heart rate and stay within a safe range.<\/span>","id":"a7b35558-cebf-496a-88ce-16cba192b57e","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":457,"width":332,"height":58,"basedOn":"2b6336e1-3142-4c3a-b682-c0e78cc853cd","content":"<span style=\"font-weight: 700; color: #fff\">Monitor heart rate during exercise:<\/span>","id":"35761d64-b2f7-42df-bad6-4c59e2c7e111","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"28e31727-c915-4290-831b-7daa230eb985","animations":[{"id":"8f264c20-5e4b-451f-b2ee-fae246e45041","type":"effect-fade-in","targets":["a7b35558-cebf-496a-88ce-16cba192b57e"],"duration":3000,"delay":100},{"id":"84d3747a-1f80-4557-8d86-3abb8f150bce","type":"effect-fade-in","targets":["35761d64-b2f7-42df-bad6-4c59e2c7e111"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"5535844f-1b14-43d7-9c3c-8cc252ca3a9e"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"145371b5-2c6f-43f9-81f6-b8f6c5d2b042","scale":100,"focalX":49.92787405460816,"focalY":45.135390373751925,"resource":{"type":"image","mimeType":"image\/jpeg","width":1080,"height":1920,"sizes":{"medium":{"file":"heart-31-169x300.jpg","width":169,"height":300,"filesize":10920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=169%2C300&ssl=1"},"large":{"file":"heart-31-506x900.jpg","width":506,"height":900,"filesize":65894,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=506%2C900&ssl=1"},"thumbnail":{"file":"heart-31-150x150.jpg","width":150,"height":150,"filesize":5967,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?resize=150%2C150&ssl=1"},"medium_large":{"file":"heart-31-768x1365.jpg","width":768,"height":1365,"filesize":139425,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=768%2C1365&ssl=1"},"wpsimplegallery_admin_thumb":{"file":"heart-31-109x109.jpg","width":109,"height":109,"filesize":3941,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?resize=109%2C109&ssl=1"},"wpsimplegallery_thumb":{"file":"heart-31-100x100.jpg","width":100,"height":100,"filesize":3600,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?resize=100%2C100&ssl=1"},"1536x1536":{"file":"heart-31-864x1536.jpg","width":864,"height":1536,"filesize":169935,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=864%2C1536&ssl=1"},"grandspa-gallery-grid":{"file":"heart-31-700x466.jpg","width":700,"height":466,"filesize":42964,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?resize=700%2C466&ssl=1"},"grandspa-gallery-list":{"file":"heart-31-610x610.jpg","width":610,"height":610,"filesize":51215,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?resize=610%2C610&ssl=1"},"grandspa-blog":{"file":"heart-31-960x636.jpg","width":960,"height":636,"filesize":70637,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?resize=960%2C636&ssl=1"},"web-stories-poster-portrait":{"file":"heart-31-640x853.jpg","width":640,"height":853,"filesize":74043,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?resize=640%2C853&ssl=1"},"web-stories-publisher-logo":{"file":"heart-31-96x96.jpg","width":96,"height":96,"filesize":3185,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?resize=96%2C96&ssl=1"},"web-stories-thumbnail":{"file":"heart-31-150x267.jpg","width":150,"height":267,"filesize":8938,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=150%2C267&ssl=1"},"full":{"file":"heart-31.jpg?fit=1080%2C1920&ssl=1","width":1080,"height":1920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/i0.wp.com\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg?fit=1080%2C1920&ssl=1"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#40332a","blurHash":"UsLgndxb?uof_NfRkWfkkWayV@kCxaayIUj?","creationDate":"2023-03-04T06:05:18","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-31.jpg","id":14263,"alt":"heart (31)","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0.4},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.5}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":515,"width":332,"height":102,"basedOn":"5e611646-d657-4ec2-9911-cd7401284b0d","content":"<span style=\"color: #fff\">Aim to get at least 150 minutes of moderate-intensity exercise per week, as recommended by the American Heart Association.<\/span>","id":"7229e494-8745-4d69-b524-b8888264e97a","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":460,"width":332,"height":27,"basedOn":"d6e4ca0c-69e3-409e-88bb-c4c1128c8348","content":"<span style=\"font-weight: 700; color: #fff\">Aim for 150 minutes per week:<\/span>","id":"cfa01e20-927b-4463-9030-fefdb913af60","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"aba1b46e-3575-4aec-ae8d-ad3d344f3477","animations":[{"id":"90a15622-b850-480f-be51-761d9c96bb3a","type":"effect-fade-in","targets":["7229e494-8745-4d69-b524-b8888264e97a"],"duration":3000,"delay":100},{"id":"c41a8580-7ab5-4b4e-a808-1e3cb632b753","type":"effect-fade-in","targets":["cfa01e20-927b-4463-9030-fefdb913af60"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"df49f586-b0da-471b-bb60-d4dcf892d5a8"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":16,"y":-80,"width":395,"height":415,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"7fd85d54-132e-4b38-861f-6a94f0f66320","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":725,"height":560,"sizes":{"medium":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-300x232.jpg","width":300,"height":232,"filesize":13318,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-300x232.jpg"},"thumbnail":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-150x150.jpg","width":150,"height":150,"filesize":6129,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-150x150.jpg"},"wpsimplegallery_admin_thumb":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-109x109.jpg","width":109,"height":109,"filesize":3979,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-109x109.jpg"},"wpsimplegallery_thumb":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-100x100.jpg","width":100,"height":100,"filesize":3560,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-100x100.jpg"},"grandspa-gallery-grid":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-700x466.jpg","width":700,"height":466,"filesize":39643,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-700x466.jpg"},"grandspa-gallery-list":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-610x560.jpg","width":610,"height":560,"filesize":43508,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-610x560.jpg"},"web-stories-poster-portrait":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-640x560.jpg","width":640,"height":560,"filesize":44602,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-640x560.jpg"},"web-stories-publisher-logo":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-96x96.jpg","width":96,"height":96,"filesize":3317,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-96x96.jpg"},"web-stories-thumbnail":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches-150x116.jpg","width":150,"height":116,"filesize":5034,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches-150x116.jpg"},"full":{"file":"Rowing-exercises-with-a-band-Pectoral-wall-stretches.jpg","width":725,"height":560,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#dcd7d6","blurHash":"UGPZfWXnt,nNIV~q-:%M0fIAMctR.8-;kCo#","creationDate":"2022-12-16T05:06:59.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2022\/12\/Rowing-exercises-with-a-band-Pectoral-wall-stretches.jpg","id":5186,"alt":"exercise8","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":522,"width":332,"height":75,"basedOn":"1a49284a-aa6f-41f1-92a8-303569b0c1a8","content":"<span style=\"color: #fff\">Take regular breaks during your workouts to avoid overexertion and fatigue.<\/span>","id":"bbe9cfbd-bdeb-4cc4-bf36-5fc89cff9ae8","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":477,"width":332,"height":27,"basedOn":"8e01a129-490d-4963-b52b-fb9bad394df2","content":"<span style=\"font-weight: 700; color: #fff\">Take regular breaks:<\/span>","id":"51d8dc0e-ebfb-4bc3-a08d-cbd737b785a1","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"daf29bde-2f0e-4c00-86c6-0c8d36ed4df1","animations":[{"id":"8a462a78-27ef-4649-882c-5054deb022bc","type":"effect-fade-in","targets":["bbe9cfbd-bdeb-4cc4-bf36-5fc89cff9ae8"],"duration":3000,"delay":100},{"id":"2ccc8246-e5ee-4a71-9ae5-19e62fb21524","type":"effect-fade-in","targets":["51d8dc0e-ebfb-4bc3-a08d-cbd737b785a1"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"19725b59-3196-403d-8799-c7507f63bd41"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"2d9ba6b2-c8cc-494e-ba63-52c5b0fa1d05","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1080,"height":1920,"sizes":{"medium":{"file":"heart-attack-3-169x300.jpg","width":169,"height":300,"filesize":16074,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-169x300.jpg"},"large":{"file":"heart-attack-3-506x900.jpg","width":506,"height":900,"filesize":93279,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-506x900.jpg"},"thumbnail":{"file":"heart-attack-3-150x150.jpg","width":150,"height":150,"filesize":7482,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-150x150.jpg"},"medium_large":{"file":"heart-attack-3-768x1365.jpg","width":768,"height":1365,"filesize":182735,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-768x1365.jpg"},"wpsimplegallery_admin_thumb":{"file":"heart-attack-3-109x109.jpg","width":109,"height":109,"filesize":4658,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-109x109.jpg"},"wpsimplegallery_thumb":{"file":"heart-attack-3-100x100.jpg","width":100,"height":100,"filesize":4161,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-100x100.jpg"},"1536x1536":{"file":"heart-attack-3-864x1536.jpg","width":864,"height":1536,"filesize":220368,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-864x1536.jpg"},"grandspa-gallery-grid":{"file":"heart-attack-3-700x466.jpg","width":700,"height":466,"filesize":57761,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-700x466.jpg"},"grandspa-gallery-list":{"file":"heart-attack-3-610x610.jpg","width":610,"height":610,"filesize":71789,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-610x610.jpg"},"grandspa-blog":{"file":"heart-attack-3-960x636.jpg","width":960,"height":636,"filesize":97405,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-960x636.jpg"},"web-stories-poster-portrait":{"file":"heart-attack-3-640x853.jpg","width":640,"height":853,"filesize":103110,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-640x853.jpg"},"web-stories-publisher-logo":{"file":"heart-attack-3-96x96.jpg","width":96,"height":96,"filesize":3781,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-96x96.jpg"},"web-stories-thumbnail":{"file":"heart-attack-3-150x267.jpg","width":150,"height":267,"filesize":13260,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3-150x267.jpg"},"full":{"file":"heart-attack-3.jpg","width":1080,"height":1920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#bab5b6","blurHash":"UFIhjR?^9u%M0cM{spSc00a2MxRi.Rx]-;R5","creationDate":"2023-03-04T05:34:44.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-attack-3.jpg","id":14237,"alt":"heart attack (3)","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":522,"width":332,"height":75,"basedOn":"cf78c214-e7d8-463b-b021-04ee1ace58e5","content":"<span style=\"color: #fff\">Avoid exercising in extreme temperatures, as they can be hard on the heart.<\/span>","id":"a7defa8f-edbd-4624-9f7d-9a84a3b3eb04","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":467,"width":332,"height":27,"basedOn":"e77855a7-3d95-4cb3-bc37-e5685673a4ce","content":"<span style=\"font-weight: 700; color: #fff\">Avoid extreme temperatures:<\/span>","id":"fba92097-ffe6-4438-b621-3e28d6b7b3b8","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"844a9eae-735f-49fb-81c5-d0d5c87e3c6a","animations":[{"id":"f72d88ea-2384-49d2-bf81-8d63281e0a56","type":"effect-fade-in","targets":["a7defa8f-edbd-4624-9f7d-9a84a3b3eb04"],"duration":3000,"delay":100},{"id":"0836b254-5b6d-4826-8a80-abcfbe7ab454","type":"effect-fade-in","targets":["fba92097-ffe6-4438-b621-3e28d6b7b3b8"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"bd4fd780-4c16-47ed-a3c3-40561212308a"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":-96,"y":-26,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"2c14c245-a25d-41bb-a270-07d69d345d3b","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1080,"height":1920,"sizes":{"medium":{"file":"water-2-169x300.jpg","width":169,"height":300,"filesize":9275,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-169x300.jpg"},"large":{"file":"water-2-506x900.jpg","width":506,"height":900,"filesize":46330,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-506x900.jpg"},"thumbnail":{"file":"water-2-150x150.jpg","width":150,"height":150,"filesize":5498,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-150x150.jpg"},"medium_large":{"file":"water-2-768x1365.jpg","width":768,"height":1365,"filesize":88149,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-768x1365.jpg"},"wpsimplegallery_admin_thumb":{"file":"water-2-109x109.jpg","width":109,"height":109,"filesize":3752,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-109x109.jpg"},"wpsimplegallery_thumb":{"file":"water-2-100x100.jpg","width":100,"height":100,"filesize":3388,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-100x100.jpg"},"1536x1536":{"file":"water-2-864x1536.jpg","width":864,"height":1536,"filesize":106223,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-864x1536.jpg"},"grandspa-gallery-grid":{"file":"water-2-700x466.jpg","width":700,"height":466,"filesize":39801,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-700x466.jpg"},"grandspa-gallery-list":{"file":"water-2-610x610.jpg","width":610,"height":610,"filesize":43358,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-610x610.jpg"},"grandspa-blog":{"file":"water-2-960x636.jpg","width":960,"height":636,"filesize":64000,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-960x636.jpg"},"web-stories-poster-portrait":{"file":"water-2-640x853.jpg","width":640,"height":853,"filesize":53668,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-640x853.jpg"},"web-stories-publisher-logo":{"file":"water-2-96x96.jpg","width":96,"height":96,"filesize":3035,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-96x96.jpg"},"web-stories-thumbnail":{"file":"water-2-150x267.jpg","width":150,"height":267,"filesize":7782,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2-150x267.jpg"},"full":{"file":"water-2.jpg","width":1080,"height":1920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#f3daba","blurHash":"UyN0P7IVRPt7~pslM{WWtlt7%1V[jXozogoJ","creationDate":1678632968000,"src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/water-2.jpg","id":15222,"alt":"water (2)","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":522,"width":332,"height":75,"basedOn":"a2370bed-cc07-4630-8c33-a1c024813ba7","content":"<span style=\"color: #fff\">Drink plenty of water before, during, and after exercise to stay hydrated and avoid dehydration.<\/span>","id":"4caa0d29-5ab9-4c2a-98ad-3228ef7124a2","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":467,"width":332,"height":27,"basedOn":"65fc481c-1a0b-47e4-9f76-408d26447769","content":"<span style=\"font-weight: 700; color: #fff\">Stay hydrated:<\/span>","id":"7da92a5a-8d31-4ed5-9a96-da88bbf7e0d3","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"b2fab894-8087-4bd0-b33b-ff4fa1eaa7c5","animations":[{"id":"cebc1986-6d2e-430c-b476-0a9bb75d6e5c","type":"effect-fade-in","targets":["4caa0d29-5ab9-4c2a-98ad-3228ef7124a2"],"duration":3000,"delay":100},{"id":"43568737-ac56-4ff7-8eaa-f16f01e5dbed","type":"effect-fade-in","targets":["7da92a5a-8d31-4ed5-9a96-da88bbf7e0d3"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"bd944c08-edff-4b01-8f8a-5f3635408cce"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"411d101d-4136-40a8-8399-bff76eec9893","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1281,"height":721,"sizes":{"medium":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-300x169.jpg","width":300,"height":169,"filesize":11700,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-300x169.jpg"},"large":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-1024x576.jpg","width":1024,"height":576,"filesize":75295,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-1024x576.jpg"},"thumbnail":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-150x150.jpg","width":150,"height":150,"filesize":6226,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-150x150.jpg"},"medium_large":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-768x432.jpg","width":768,"height":432,"filesize":48332,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-768x432.jpg"},"wpsimplegallery_admin_thumb":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-109x109.jpg","width":109,"height":109,"filesize":3972,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-109x109.jpg"},"wpsimplegallery_thumb":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-100x100.jpg","width":100,"height":100,"filesize":3509,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-100x100.jpg"},"grandspa-gallery-grid":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-700x466.jpg","width":700,"height":466,"filesize":47935,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-700x466.jpg"},"grandspa-gallery-list":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-610x610.jpg","width":610,"height":610,"filesize":54862,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-610x610.jpg"},"grandspa-blog":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-960x636.jpg","width":960,"height":636,"filesize":77547,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-960x636.jpg"},"web-stories-poster-portrait":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-640x721.jpg","width":640,"height":721,"filesize":69195,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-640x721.jpg"},"web-stories-publisher-logo":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-96x96.jpg","width":96,"height":96,"filesize":3185,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-96x96.jpg"},"web-stories-thumbnail":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health-150x84.jpg","width":150,"height":84,"filesize":4117,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health-150x84.jpg"},"full":{"file":"How-To-Sleep-Well-And-Protect-Your-Heart-Health.jpg","width":1281,"height":721,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#1e272d","blurHash":"U95ruw.T%h%1%%%MyFx^RlV?p0oMRmRPW?Rj","creationDate":"2023-01-13T10:34:37.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/How-To-Sleep-Well-And-Protect-Your-Heart-Health.jpg","id":7489,"alt":"How To Sleep Well And Protect Your Heart Health?","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":542,"width":332,"height":75,"basedOn":"c8a35f1b-d246-4527-a3f6-8e1c06b37775","content":"<span style=\"color: #fff\">Get enough rest between workouts to allow your body to recover and prevent fatigue.<\/span>","id":"9349272e-e517-4718-a781-127ed670f39d","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":487,"width":332,"height":27,"basedOn":"04156245-af83-4bca-ba80-cb1fea58da02","content":"<span style=\"font-weight: 700; color: #fff\">Get enough rest:<\/span>","id":"c8fff6d5-81e7-4d1e-a365-0f2cc3601398","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"6e93e496-e15a-4e55-a1fd-62b81cf245d6","animations":[{"id":"7fa203e0-82f9-433a-a28a-93f3dca55c4d","type":"effect-fade-in","targets":["9349272e-e517-4718-a781-127ed670f39d"],"duration":3000,"delay":100},{"id":"9a0a2896-c163-4a5b-9c13-104fcdb44a2d","type":"effect-fade-in","targets":["c8fff6d5-81e7-4d1e-a365-0f2cc3601398"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"6401e4e9-d8ae-458e-8155-19ecbc5d6c35"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"fb8f9cb9-7b87-4365-bbac-12a299f98592","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1080,"height":1920,"sizes":{"medium":{"file":"swimming-exercise-169x300.jpg","width":169,"height":300,"filesize":22744,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-169x300.jpg"},"large":{"file":"swimming-exercise-576x1024.jpg","width":576,"height":1024,"filesize":179988,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-576x1024.jpg"},"thumbnail":{"file":"swimming-exercise-150x150.jpg","width":150,"height":150,"filesize":11127,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-150x150.jpg"},"medium_large":{"file":"swimming-exercise-768x1365.jpg","width":768,"height":1365,"filesize":282948,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-768x1365.jpg"},"wpsimplegallery_admin_thumb":{"file":"swimming-exercise-109x109.jpg","width":109,"height":109,"filesize":6501,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-109x109.jpg"},"wpsimplegallery_thumb":{"file":"swimming-exercise-100x100.jpg","width":100,"height":100,"filesize":5688,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-100x100.jpg"},"1536x1536":{"file":"swimming-exercise-864x1536.jpg","width":864,"height":1536,"filesize":337745,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-864x1536.jpg"},"grandspa-gallery-grid":{"file":"swimming-exercise-700x466.jpg","width":700,"height":466,"filesize":93665,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-700x466.jpg"},"grandspa-gallery-list":{"file":"swimming-exercise-610x610.jpg","width":610,"height":610,"filesize":122081,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-610x610.jpg"},"grandspa-blog":{"file":"swimming-exercise-960x636.jpg","width":960,"height":636,"filesize":147534,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-960x636.jpg"},"web-stories-poster-portrait":{"file":"swimming-exercise-640x853.jpg","width":640,"height":853,"filesize":174689,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-640x853.jpg"},"web-stories-publisher-logo":{"file":"swimming-exercise-96x96.jpg","width":96,"height":96,"filesize":5019,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-96x96.jpg"},"web-stories-thumbnail":{"file":"swimming-exercise-150x267.jpg","width":150,"height":267,"filesize":18275,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise-150x267.jpg"},"full":{"file":"swimming-exercise.jpg","width":1080,"height":1920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#4ba7c6","blurHash":"UGGJ:K=W3sJV4UJ7ven$K5tR=FaeIUPBTLVs","creationDate":"2023-02-24T09:54:21.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/swimming-exercise.jpg","id":13017,"alt":"swimming exercise","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":49,"y":522,"width":332,"height":75,"basedOn":"2f9da10b-9b84-48ee-be9f-faf7c97110fe","content":"<span style=\"color: #fff\">Swimming is a low-impact exercise that can be especially beneficial for those with weak hearts.<\/span>","id":"c9bdffbd-18d3-4bdb-a6b0-3214980e5d83","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":467,"width":332,"height":27,"basedOn":"0948908c-ac60-401c-8b58-c09fce1f753c","content":"<span style=\"font-weight: 700; color: #fff\">The benefits of swimming:<\/span>","id":"bcb1b6a3-dcef-4f18-8847-e53b726af0de","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"e85bd218-cf66-43ba-88cb-a24e7f399cdd","animations":[{"id":"ae49ee92-d894-4481-974b-b08dcb6636e6","type":"effect-fade-in","targets":["c9bdffbd-18d3-4bdb-a6b0-3214980e5d83"],"duration":3000,"delay":100},{"id":"f3b7d8ba-368b-4478-b809-4f7a241f1c5f","type":"effect-fade-in","targets":["bcb1b6a3-dcef-4f18-8847-e53b726af0de"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"9da5cac7-2269-4e1a-8842-8632bc5b865c"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":-199,"y":-22,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"f7c7fcab-4ec8-495d-a5ee-8e9cfb37244d","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":1080,"height":1920,"sizes":{"medium":{"file":"exercise-3-169x300.jpg","width":169,"height":300,"filesize":11962,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-169x300.jpg"},"large":{"file":"exercise-3-506x900.jpg","width":506,"height":900,"filesize":68246,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-506x900.jpg"},"thumbnail":{"file":"exercise-3-150x150.jpg","width":150,"height":150,"filesize":6590,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-150x150.jpg"},"medium_large":{"file":"exercise-3-768x1365.jpg","width":768,"height":1365,"filesize":136118,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-768x1365.jpg"},"wpsimplegallery_admin_thumb":{"file":"exercise-3-109x109.jpg","width":109,"height":109,"filesize":4256,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-109x109.jpg"},"wpsimplegallery_thumb":{"file":"exercise-3-100x100.jpg","width":100,"height":100,"filesize":3791,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-100x100.jpg"},"1536x1536":{"file":"exercise-3-864x1536.jpg","width":864,"height":1536,"filesize":165812,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-864x1536.jpg"},"grandspa-gallery-grid":{"file":"exercise-3-700x466.jpg","width":700,"height":466,"filesize":54838,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-700x466.jpg"},"grandspa-gallery-list":{"file":"exercise-3-610x610.jpg","width":610,"height":610,"filesize":63452,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-610x610.jpg"},"grandspa-blog":{"file":"exercise-3-960x636.jpg","width":960,"height":636,"filesize":93598,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-960x636.jpg"},"web-stories-poster-portrait":{"file":"exercise-3-640x853.jpg","width":640,"height":853,"filesize":84707,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-640x853.jpg"},"web-stories-publisher-logo":{"file":"exercise-3-96x96.jpg","width":96,"height":96,"filesize":3507,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-96x96.jpg"},"web-stories-thumbnail":{"file":"exercise-3-150x267.jpg","width":150,"height":267,"filesize":9928,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3-150x267.jpg"},"full":{"file":"exercise-3.jpg","width":1080,"height":1920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#475953","blurHash":"UUE:MEo$?as+_Nxvo#Rkb]t7RPj@TJRkW9s,","creationDate":1678633080000,"src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/exercise-3.jpg","id":15223,"alt":"exercise (3)","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":495,"width":332,"height":102,"basedOn":"32bc7db9-990d-49cc-bb2d-20d3abd8f9a4","content":"<span style=\"color: #fff\">Warming up before exercise and cooling down after can help prepare your body for activity and prevent muscle soreness.<\/span>","id":"75c7eb96-3b67-4f86-b833-34c87d35094c","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":440,"width":332,"height":27,"basedOn":"62045160-3267-41c7-b379-97ff27a92667","content":"<span style=\"font-weight: 700; color: #fff\">Warm up and cool down:<\/span>","id":"f67bb4cd-469d-4e38-a897-e5aec5d53f2d","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"97d5040d-8d44-4f79-aaca-6062210f41ed","animations":[{"id":"911d9dbb-76d2-4c4f-8c01-a80ed29d1b4e","type":"effect-fade-in","targets":["75c7eb96-3b67-4f86-b833-34c87d35094c"],"duration":3000,"delay":100},{"id":"31b3ce86-712c-4a1d-80de-f6cf136f744f","type":"effect-fade-in","targets":["f67bb4cd-469d-4e38-a897-e5aec5d53f2d"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"b4b992fd-0fce-4790-b749-5e510b205efb"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":14,"y":-60,"width":397,"height":395,"mask":{"type":"rectangle"},"isBackground":true,"type":"image","id":"c7a717b9-5c5a-4f3a-bcd4-2a2e5f8fa198","scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/png","width":640,"height":853,"sizes":{"medium":{"file":"cropped-heart-225x300.png","width":225,"height":300,"filesize":118303,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-225x300.png"},"thumbnail":{"file":"cropped-heart-150x150.png","width":150,"height":150,"filesize":47888,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-150x150.png"},"wpsimplegallery_admin_thumb":{"file":"cropped-heart-109x109.png","width":109,"height":109,"filesize":26551,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-109x109.png"},"wpsimplegallery_thumb":{"file":"cropped-heart-100x100.png","width":100,"height":100,"filesize":22568,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-100x100.png"},"grandspa-gallery-grid":{"file":"cropped-heart-640x466.png","width":640,"height":466,"filesize":480640,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-640x466.png"},"grandspa-gallery-list":{"file":"cropped-heart-610x610.png","width":610,"height":610,"filesize":552435,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-610x610.png"},"grandspa-blog":{"file":"cropped-heart-640x636.png","width":640,"height":636,"filesize":629542,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-640x636.png"},"web-stories-poster-portrait":{"file":"cropped-heart-640x853.png","width":640,"height":853,"filesize":752536,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-640x853.png"},"web-stories-publisher-logo":{"file":"cropped-heart-96x96.png","width":96,"height":96,"filesize":20926,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-96x96.png"},"web-stories-thumbnail":{"file":"cropped-heart-150x200.png","width":150,"height":200,"filesize":57430,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart-150x200.png"},"full":{"file":"cropped-heart.png","width":640,"height":853,"mimeType":"image\/png","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart.png"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#30527c","blurHash":"UDECkZ{a0g5P5EE5%0WA005Q^k#7},wbs*RQ","creationDate":"2023-03-02T15:09:21.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/cropped-heart.png","id":14081,"alt":"heart","local":false},"overlay":{"type":"linear","rotation":0,"stops":[{"color":{"r":0,"g":0,"b":0,"a":0},"position":0},{"color":{"r":0,"g":0,"b":0,"a":1},"position":1}],"alpha":0.7}},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":18,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":48,"y":463,"width":332,"height":154,"basedOn":"ff3d25ca-bf1f-4def-a640-0167a42e1e8a","content":"<span style=\"color: #fff\">Exercise can be an effective way to strengthen a weak heart, but it's important to approach it carefully. Always consult a doctor before starting an exercise program and start with low-impact exercises.<\/span>","id":"09e0201e-1b1d-48d8-b702-fdca604a7827","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Poppins"},"fontSize":20,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.43,"textAlign":"left","padding":{"horizontal":0,"vertical":0},"x":47,"y":408,"width":332,"height":27,"basedOn":"130d5c6e-4393-4fae-b1b6-e8ff53074817","content":"<span style=\"font-weight: 700; color: #fff\">Conclusion:<\/span>","id":"2f099177-0ace-4860-bb10-d01b0eb61faa","type":"text"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"878d060a-ef3f-4bf2-9140-5b00ceaa9ef5","animations":[{"id":"9581fd99-973c-466f-b96d-52142bbb4d2c","type":"effect-fade-in","targets":["09e0201e-1b1d-48d8-b702-fdca604a7827"],"duration":3000,"delay":100},{"id":"f03fe6bb-8470-453e-81ee-c2cfda9b5559","type":"effect-fade-in","targets":["2f099177-0ace-4860-bb10-d01b0eb61faa"],"duration":3000,"delay":100}],"defaultBackgroundElement":{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"6a7e9b95-9162-423d-a822-03b5a2abdf56"}},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"id":"0e681217-a972-4260-a771-7d86a924370a","isDefaultBackground":true,"basedOn":"9561e276-11c5-4576-927b-17470134643d","type":"shape"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"x":188,"y":577,"width":16,"height":15,"sticker":{"type":"diyRightArrow"},"id":"149bfdb0-04f5-426f-8239-5a36fe936680","basedOn":"808bc3a3-00d8-4fba-82d0-597eb1a769ad","type":"sticker"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundTextMode":"NONE","font":{"family":"Archivo"},"fontSize":19,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.5,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":false,"horizontal":null,"vertical":null},"x":102,"y":539,"basedOn":"b4344d75-ea64-4662-833f-fcca45f6ebb4","content":"Cardiovascular Fitness : Effective Tips for Maximizing Heart Health","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"width":262,"height":78,"marginOffset":1.3439999999999976,"groupId":"4f3a09d0-87cd-48b4-a3d4-dd33b2ed7171","link":{"needsProxy":false,"url":"https:\/\/blog.fourthfrontier.com\/web-stories\/cardiovascular-fitness-effective-tips-for-maximizing-heart-health\/","rel":[],"icon":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/cropped-Shutterstock_1786824197.jpg","desc":"Cardiovascular Fitness : Effective Tips for Maximizing Heart Health - Heart Health Guides | Research Blogs on Heart Diseases | Fourth Frontier Blogs"},"id":"a5a9e115-e297-4d33-bb5f-bdb3153e2088","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundTextMode":"NONE","font":{"family":"Archivo"},"fontSize":14,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.3,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":false},"x":68,"y":464,"basedOn":"d1175879-3fcb-44a8-9674-7ffd480986f9","content":"<span style=\"font-weight: 600; color: #22242e\">02<\/span>","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"width":17,"height":33,"marginOffset":3.1799999999999997,"groupId":"4f3a09d0-87cd-48b4-a3d4-dd33b2ed7171","id":"a1a2784c-f1bd-4964-a56f-f02daa558a08","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundTextMode":"NONE","font":{"family":"Archivo"},"fontSize":19,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.5,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":false,"horizontal":null,"vertical":null},"content":"Is a Heart Rate Over 200 Too High When Exercising?","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"width":255,"height":49,"marginOffset":1.3439999999999976,"basedOn":"4255f2bc-05ed-4ac8-a6dc-87227f78ebfa","x":101,"y":462,"groupId":"7ca6ed00-142c-4529-9c20-d84646b408e5","link":{"needsProxy":false,"url":"https:\/\/blog.fourthfrontier.com\/web-stories\/is-a-heart-rate-over-200-too-high-when-exercising\/","rel":[],"icon":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/cropped-shutterstock_1036798198-scaled-1.jpg","desc":"Is a Heart Rate Over 200 Too High When Exercising? - Heart Health Guides | Research Blogs on Heart Diseases | Fourth Frontier Blogs"},"id":"a581c26f-de02-4792-ade4-18a297e14c7f","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Archivo Black"},"fontSize":30,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.05,"textAlign":"initial","padding":{"locked":true,"hasHiddenPadding":false},"content":"<span style=\"color: #2d303c\">Other Stories<\/span>","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"x":94,"y":316,"width":225,"height":33,"tagName":"h2","basedOn":"8b68163c-a88e-49e3-843a-6343b25b23c6","id":"b769d3ce-4635-4f8c-9fe6-a3ccfeec6025","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundTextMode":"NONE","font":{"family":"Archivo"},"fontSize":14,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.3,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":false},"x":68,"y":373,"basedOn":"ea324153-1a10-45bf-9a6b-2b149c2f73cb","content":"<span style=\"font-weight: 600; color: #22242e\">01<\/span>","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"width":17,"height":15,"marginOffset":3.1799999999999997,"groupId":"6383c1a0-cf45-432a-b624-b994efbf8542","id":"57c02981-cdd1-40ca-824e-bab6dbc78f0f","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundTextMode":"NONE","font":{"family":"Archivo"},"fontSize":19,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.3,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":false,"horizontal":null,"vertical":null},"content":"Can Too Much Exercise Shorten Your Life Span? All You Need To Know","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"width":255,"height":71,"marginOffset":1.3439999999999976,"basedOn":"86ff5d6f-ae73-461d-9403-890ad27e4aef","x":103,"y":370,"groupId":"6383c1a0-cf45-432a-b624-b994efbf8542","link":{"needsProxy":false,"url":"https:\/\/blog.fourthfrontier.com\/web-stories\/can-too-much-exercise-shorten-your-life-span-all-you-need-to-know\/","rel":[],"icon":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/01\/cropped-shutterstock_2210938479-scaled-1.jpg","desc":"Can Too Much Exercise Shorten Your Life Span? All You Need To Know - Heart Health Guides | Research Blogs on Heart Diseases | Fourth Frontier Blogs"},"id":"74eae2e6-7eaa-42d7-bb33-4c5050b2f402","type":"text"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"scale":100,"focalX":50.06133683714652,"focalY":64.91985300879126,"resource":{"type":"image","mimeType":"image\/jpeg","width":1080,"height":1920,"sizes":{"medium":{"file":"heart-27-169x300.jpg","width":169,"height":300,"filesize":15430,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-169x300.jpg"},"large":{"file":"heart-27-506x900.jpg","width":506,"height":900,"filesize":84861,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-506x900.jpg"},"thumbnail":{"file":"heart-27-150x150.jpg","width":150,"height":150,"filesize":7655,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-150x150.jpg"},"medium_large":{"file":"heart-27-768x1365.jpg","width":768,"height":1365,"filesize":167973,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-768x1365.jpg"},"wpsimplegallery_admin_thumb":{"file":"heart-27-109x109.jpg","width":109,"height":109,"filesize":4910,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-109x109.jpg"},"wpsimplegallery_thumb":{"file":"heart-27-100x100.jpg","width":100,"height":100,"filesize":4466,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-100x100.jpg"},"1536x1536":{"file":"heart-27-864x1536.jpg","width":864,"height":1536,"filesize":203132,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-864x1536.jpg"},"grandspa-gallery-grid":{"file":"heart-27-700x466.jpg","width":700,"height":466,"filesize":59569,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-700x466.jpg"},"grandspa-gallery-list":{"file":"heart-27-610x610.jpg","width":610,"height":610,"filesize":69547,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-610x610.jpg"},"grandspa-blog":{"file":"heart-27-960x636.jpg","width":960,"height":636,"filesize":99431,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-960x636.jpg"},"web-stories-poster-portrait":{"file":"heart-27-640x853.jpg","width":640,"height":853,"filesize":96314,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-640x853.jpg"},"web-stories-publisher-logo":{"file":"heart-27-96x96.jpg","width":96,"height":96,"filesize":4017,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-96x96.jpg"},"web-stories-thumbnail":{"file":"heart-27-150x267.jpg","width":150,"height":267,"filesize":12768,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27-150x267.jpg"},"full":{"file":"heart-27.jpg","width":1080,"height":1920,"mimeType":"image\/jpeg","sourceUrl":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27.jpg"}},"isPlaceholder":false,"isExternal":false,"needsProxy":false,"baseColor":"#dcc8d2","blurHash":"UHOMX7+9GY%j3yabyDt.Ck%KM]s7MKxy#8xb","creationDate":"2023-03-02T12:26:38.000Z","src":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/03\/heart-27.jpg","id":14042,"alt":"heart (27)","local":false},"x":-14,"y":-57,"width":425,"height":348,"backgroundColor":{"color":{"r":51,"g":51,"b":51}},"mask":{"type":"rectangle"},"basedOn":"51a485b5-beff-426a-bbc7-de03e2deb419","id":"efbbf8e7-49b9-4af7-9f4e-c855f57624eb","type":"image"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundTextMode":"NONE","font":{"family":"Archivo"},"fontSize":14,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.3,"textAlign":"left","padding":{"locked":true,"hasHiddenPadding":false},"x":68,"y":540,"basedOn":"b1fad6c3-797e-4f40-9c13-a16bf3f72e6c","content":"<span style=\"font-weight: 600; color: #22242e\">03<\/span>","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"width":17,"height":34,"marginOffset":3.1799999999999997,"groupId":"4e3aacad-f217-4b4d-8f15-67107b2def2d","id":"1d72f590-87f4-4dff-bf9d-8a656182b27a","type":"text"}],"animations":[{"id":"31a213a9-5ae5-484f-8331-47dcad57dfae","type":"effect-fly-in","flyInDir":"bottomToTop","duration":1200,"delay":0,"targets":["a5a9e115-e297-4d33-bb5f-bdb3153e2088"]},{"id":"b4d07ec9-0c11-4d1b-b5e0-d3338ed4b89e","type":"effect-fly-in","flyInDir":"bottomToTop","duration":1200,"delay":0,"targets":["a581c26f-de02-4792-ade4-18a297e14c7f"]},{"id":"c8c0bb7c-b120-4fc5-9fed-55d1f0397264","type":"effect-fly-in","flyInDir":"bottomToTop","duration":1200,"delay":0,"targets":["74eae2e6-7eaa-42d7-bb33-4c5050b2f402"]},{"id":"007f91c2-fc0d-4478-8691-c498bcb2fe52","type":"effect-fade-in","targets":["efbbf8e7-49b9-4af7-9f4e-c855f57624eb"],"duration":2000,"delay":0}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"id":"40dd2e32-0b75-4fa2-b6a6-955ab2216af5","type":"page","pageTemplateType":"list","groups":{"afa5baf1-7022-402d-8528-f9eded74849c":{"name":"Drill","isLocked":false,"isCollapsed":false},"d1387b40-30ae-4a2c-ab0c-856cdfc7be3f":{"name":"Screws","isLocked":false,"isCollapsed":false},"aa00d502-7b6c-4fc7-a420-ca3748f8a6f7":{"name":"Meter","isLocked":false,"isCollapsed":false},"ff890d60-61c2-4488-a648-a16dc71bb5ae":{"name":"Screws Copy","isLocked":false},"7ca6ed00-142c-4529-9c20-d84646b408e5":{"name":"Section Copy","isLocked":false},"4f3a09d0-87cd-48b4-a3d4-dd33b2ed7171":{"name":"Section Copy","isLocked":false},"6383c1a0-cf45-432a-b624-b994efbf8542":{"name":"Section Copy Copy","isLocked":false},"4e3aacad-f217-4b4d-8f15-67107b2def2d":{"name":"Section Copy Copy","isLocked":false}},"image":{"id":11666,"height":600,"width":400,"url":"https:\/\/blog.fourthfrontier.com\/wp-content\/uploads\/2023\/02\/web-stories-page-template-11644-1.jpg","needsProxy":false,"isExternal":false}}],"fonts":{"Merriweather":{"family":"Merriweather","fallbacks":["serif"],"weights":[300,400,700,900],"styles":["italic","regular"],"variants":[[0,300],[1,300],[0,400],[1,400],[0,700],[1,700],[0,900],[1,900]],"service":"fonts.google.com","metrics":{"upm":1000,"asc":984,"des":-273,"tAsc":984,"tDes":-273,"tLGap":0,"wAsc":1065,"wDes":273,"xH":555,"capH":743,"yMin":-272,"yMax":1055,"hAsc":984,"hDes":-273,"lGap":0}},"Roboto":{"family":"Roboto","fallbacks":["sans-serif"],"weights":[100,300,400,500,700,900],"styles":["italic","regular"],"variants":[[0,100],[1,100],[0,300],[1,300],[0,400],[1,400],[0,500],[1,500],[0,700],[1,700],[0,900],[1,900]],"service":"fonts.google.com","metrics":{"upm":2048,"asc":1900,"des":-500,"tAsc":1536,"tDes":-512,"tLGap":102,"wAsc":1946,"wDes":512,"xH":1082,"capH":1456,"yMin":-555,"yMax":2163,"hAsc":1900,"hDes":-500,"lGap":0}},"Poppins":{"family":"Poppins","fallbacks":["sans-serif"],"weights":[100,200,300,400,500,600,700,800,900],"styles":["italic","regular"],"variants":[[0,100],[1,100],[0,200],[1,200],[0,300],[1,300],[0,400],[1,400],[0,500],[1,500],[0,600],[1,600],[0,700],[1,700],[0,800],[1,800],[0,900],[1,900]],"service":"fonts.google.com","metrics":{"upm":1000,"asc":1050,"des":-350,"tAsc":1050,"tDes":-350,"tLGap":100,"wAsc":1135,"wDes":627,"xH":548,"capH":698,"yMin":-572,"yMax":1065,"hAsc":1050,"hDes":-350,"lGap":100}},"Open Sans":{"family":"Open Sans","fallbacks":["sans-serif"],"weights":[300,400,500,600,700,800],"styles":["regular","italic"],"variants":[[0,300],[0,400],[0,500],[0,600],[0,700],[0,800],[1,300],[1,400],[1,500],[1,600],[1,700],[1,800]],"service":"fonts.google.com","metrics":{"upm":2048,"asc":2189,"des":-600,"tAsc":2189,"tDes":-600,"tLGap":0,"wAsc":2302,"wDes":651,"xH":1096,"capH":1462,"yMin":-557,"yMax":2146,"hAsc":2189,"hDes":-600,"lGap":0}},"Archivo":{"family":"Archivo","fallbacks":["sans-serif"],"weights":[100,200,300,400,500,600,700,800,900],"styles":["regular","italic"],"variants":[[0,100],[0,200],[0,300],[0,400],[0,500],[0,600],[0,700],[0,800],[0,900],[1,100],[1,200],[1,300],[1,400],[1,500],[1,600],[1,700],[1,800],[1,900]],"service":"fonts.google.com","metrics":{"upm":1000,"asc":878,"des":-210,"tAsc":878,"tDes":-210,"tLGap":0,"wAsc":1100,"wDes":410,"xH":526,"capH":686,"yMin":-406,"yMax":1092,"hAsc":878,"hDes":-210,"lGap":0}},"Archivo Black":{"family":"Archivo Black","fallbacks":["sans-serif"],"weights":[400],"styles":["regular"],"variants":[[0,400]],"service":"fonts.google.com","metrics":{"upm":1000,"asc":878,"des":-210,"tAsc":878,"tDes":-210,"tLGap":0,"wAsc":1035,"wDes":312,"xH":528,"capH":688,"yMin":-267,"yMax":957,"hAsc":878,"hDes":-210,"lGap":0}}},"autoAdvance":true,"defaultPageDuration":9,"currentStoryStyles":{"colors":[{"color":{"r":255,"g":225,"b":69}},{"color":{"r":0,"g":0,"b":0}},{"color":{"r":227,"g":227,"b":227}},{"color":{"r":9,"g":78,"b":96}}]}},"story_poster":{"id":14995,"url":"https:\/\/blog.fourthfrontier.com\/in\/wp-content\/uploads\/2023\/03\/cropped-exercise-1648082536-scaled-1-640x853.jpg","width":640,"height":853,"needsProxy":false},"_links":{"self":[{"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/web-story\/14985","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/web-story"}],"about":[{"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/wp\/v2\/types\/web-story"}],"author":[{"embeddable":true,"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/users\/11"}],"version-history":[{"count":0,"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/web-story\/14985\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/media\/14995"}],"wp:attachment":[{"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/media?parent=14985"}],"wp:term":[{"taxonomy":"web_story_category","embeddable":true,"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/web_story_category?post=14985"},{"taxonomy":"web_story_tag","embeddable":true,"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/web_story_tag?post=14985"}],"wp:lock":[{"embeddable":true,"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/web-story\/14985\/lock"}],"wp:publisherlogo":[{"embeddable":true,"href":"https:\/\/blog.fourthfrontier.com\/in\/wp-json\/web-stories\/v1\/media\/4305"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}