Sharing my reflections on the cardio during perimenopause the best cardio strategies.
Hi friends! How are you doing? I hope your morning has gone well! How was the weekend? We went to my brother’s wedding, which was beautiful and wonderful (I will share photos in Friday favorites!), And we just enjoyed a discreet weekend. I caught up spring cleanings and enjoy the good weather outside.
For today’s post, I wanted to discuss some cardio. I feel like there is so much cardio * noise right now.
“Stop doing all the cardio! Jume just.”
“Cardio spoils your hormones!”
“Hiit is the devil!”
The reality is that the cardio is good … it’s healthy for your heart, you know … but You just have to be strategic on the type of cardio you make, where you are in your health course and how often you do it. A large factor is the perimenopause and things change over time.
A little quick refreshment: the perimenopause is 8 to 10 years before menopause (where you have no cycle for 12 consecutive months) and hormone levels are starting to change. I don’t think I’m still there – I was 40 years old in November – but I know it’s at the corner of the street and that many of my reader friends are in this ideal place.
During the perimenopause, it is common to notice the changes in energy levels, the recovery time and the way our body reacts to different types of exercises. Force training remains the most important form of exercise during this phase, because it helps to preserve lean muscle mass, to support bone density and to maintain accelerated metabolism. However, Cardio still plays an essential role – he may well need to be a little different from that of the twenty and the 1930s.
I think we can all remember the moment when hours of high intensity cardio were our life. I would take several aerobic courses in a row, or spend hours on a Starclimber with a sustained manual. My hormones were also a mess. Thank you the Lord these days are over.
During perimenopause, I think it is important to be strategic, Focus on movement that supports hormonal balance, stress management and longevity while maintaining inflammation. I wanted to discuss the best cardio strategies to integrate into your routine during this transition phase. * As always, talk to a doctor before changing fitness changes. *
The best cardio strategies for perimenopause
1. Walking and hiking: sweet but effective
Walking is one of the most underestimated forms of cardio, and during perimenopause, it is a gamechanger. It helps manage stress, supports cardiovascular health and prevents cortisol (our stress hormone) from standing too much.
Aim 8,000 to 10,000 stages per day as a general objective. If this goal seems impossible, see where your reference base is and try to add 1,000 steps every few days until you reach your goal.
Try hiking or tilted walking to increase the intensity while keeping it user -friendly.
Walking outside also stimulates mood and supports the regulation of the circadian rhythm, improving the quality of sleep. It is a great way to support the overall function and movement.
2. Pushing interval: short intensity gusts
Although long HIIT sessions are not as beneficial during perimenopause due to their impact on stress hormones, short and controlled intensity shards can be an excellent way to strengthen the cardiovascular form without slowing down the system.
Try this: during a promenade or bicycle session, add 30 to 60 seconds of rhythm or faster tilt, then collect for 1 to 2 minutes and repeat for 5 to 8 laps.
The hill sprints, staircases or bicycle sprints are excellent options.
Focus on quality rather than quantity-I would do 2-3 sessions per week, max.
3. Zone 2 cardio: Building an endurance base
The cardio of zone 2 refers to the maintenance of a moderate level of effort, where you can always hold a conversation but you feel slightly challenged. This type of cardio helps improve metabolic flexibility, mitochondrial health and endurance – all essential during perimenopause. Consult my article on the cardio in zone 2 here.
Examples: fast walking, easy bike, rowing or light jogging.
Aim 45 to 60 minutes, 2-3 times a week.
Keeping it at a lower intensity prevents excess stress while offering healthy advantages for the heart.
4. Force training circuits with cardio gusts
Since strength training is crucial in perimenopause, combining it with short gusts of cardio can maximize efficiency and maintain engaging training.
Structure your training with composed resistance movements (squats, lifting earth, presses) followed by 30 seconds of cardio (jump rope, rowing or not-ups).
This method maintains high heart rate while prioritizing muscle construction.
5. Dance or low impact cardio
For those who do not like traditional cardio, finding ways to move that feel funny is essential. Dance training, rebound (mini trampoline) or swimming are excellent options that keep the body moving without excess pressure on the joints.
Try a dance cardio session for 20 to 30 minutes sometimes a week. My favorite is Sculpt Society! You can Use this link to try it for freeeeee.
The rebound is ideal for lymphatic drainage and friendly cardio. Everything about the rebound here.
Swimming can be soothing for painful joints while providing a complete body training.
Creation of a balanced cardio plan in perimenopause
A well -balanced approach ensures that you get the advantages of cardiovascular training without overloading your body.
Here is an example of a weekly program:
Monday: Force training + push at short intervals (for example, inclined walking sprints)
Tuesday: Cardio of zone 2 (fast walk, bike or light jogging for 45 minutes)
Wednesday: strength training + cardio with low impact (dance or swimming)
Thursday: rest or soft walking
Friday: strength training + Cardio Court Rafale circuit
Saturday: hike or a longer cardio session in zone 2
Sunday: Movement of rest or tranquility (yoga, stretching, walking)
So tell me, friend: what is your favorite way to get cardio these days? How often do you integrate cardio or on foot training sessions? I try to walk every day and My walking carpet is the only way I achieved my step goal.
xo
Gina
Training that I love you can try for free
