Cardio & Menopause: What to Know
If you are close to my age (I’m 58 yo), you may have been a cardio queen back in the day. I know I was!
I’m talking endless step classes, high-impact aerobics, running miles and miles, spinning, maybe even the occasional Jane Fonda workout.
We thought more cardio was always better!
But somewhere along the way, many of us shifted our focus. We started hearing more about strength training, building muscle, and protecting our bones which are all incredibly important as we move through midlife.
I hate to admit this, but I kind of stopped doing real cardio for a while and was just strength training and walking.
But, here’s the thing, we should not ditch cardio. We need both.
You can read my fitness recommendations for how to stay strong and healthy during menopause here.
What is “Cardio”?
Just so we are on the same page, let’s talk about what cardio actually is.
Cardio is simply any aerobic activity that gets your heart rate up and keeps it elevated for a period of time.
Current Exercise Guidelines Recommend:
2 days/week of full-body strength training
150 minutes/week of moderate-intensity cardio
OR 75 minutes/week of vigorous-intensity cardio
OR a combination of moderate and vigorous activity
Cardio Doesn't Have to Mean Suffering on a Treadmill.
Dancing, hiking, skiing, pickleball, swimming, biking, jogging, or playing a game of soccer with your kids can all count as cardio.
Walking can count as cardio as long as you get your heart rate up.
The goal is to get your heart rate up and keep it elevated.
The best cardio is the kind you actually enjoy and will continue doing.
What About Cardio "Zones"?
You may have heard people talking about Zones. These zones simply describe how hard your heart is working.
Zone 1: Very easy/light intensity (~50-60% max HR)
Zone 2: Light to moderate intensity (~60-70% max HR). You can comfortably carry on a conversation
Zone 3: Moderate intensity (~70-80% max HR). Comfortably hard
Zone 4: Hard intensity (~80-90% max HR). Challenging, but sustainable. Often used for intervals
Zone 5: Very hard intensity (~90-100% max HR). Short, all-out effort.
How Do the Zones Fit into the Exercise Guidelines?
Moderate-intensity cardio: Some zone 1. Mostly zone 2
Vigorous-intensity cardio: Zones 3–5
For most women getting back into a regular cardio routine, Zone 2 is a great place to start.
As your fitness improves, adding some higher-intensity work (Zones 3–5) can help improve cardiovascular fitness, endurance, and overall capacity.
Short on Time? Try SIT!
One type of cardio I particularly love is SIT (Sprint Interval Training).
SIT involves alternating very short bursts of near-all-out effort with periods of recovery.
Think a short sprint on a bike, running, or even rowing followed by an easy recovery before repeating.
Why do I love it? It’s incredibly time-efficient and you get a challenging cardiovascular workout. A handful of short, hard intervals can get your heart rate way up and provide significant cardiovascular and fitness benefits.
SIT isn't for everyone, though. If you're new to exercise or haven't been doing much cardio, build your aerobic base first and gradually work your way up to higher-intensity intervals.
As we move through midlife, strength training and cardiovascular exercise work together. So find something you enjoy.Just get your heart pumping and keep doing it!
Adding In Strength Training
You will definitely need to add strength training in. You can’t just do cardio.
But I know that it can feel incredibly overwhelming to know where to start with strength training and workout planning in general, especially if you don’t feel like you know what you’re doing when it comes to lifting weights and getting stronger and what is best for you, your body, and your stage of life.
Here are a few ways I can help you:
Get on the waitlist for my 1:1 Meno-Strength RX program: Personalized monthly fitness programming for women in menopause and midlife developed by a Doctor of Physical Therapy.
Empower Hour: 1:1 Coaching Session: This highly personalized session can be centered around a specific area that you need coaching on to help you meet your goals and answer any questions you have about menopause and strength training. You will leave this call with a newfound clarity and direction to help you move forward.
Grab my FREE Meno-Strength Sampler (just fill out the form below!): A look inside my Meno-Strength 8-Week program and a way for you to get started TODAY!
[FREE] Get access to my Meno-Strength™ Sampler Program
A FREE sample program that will get you started with strength training in midlife and menopause and beyond. Just type your first name and email below and it will be sent to you! Be sure to check your spam if you don’t receive it within a few minutes!
