The best cardio strategies for perimenopause

Sharing my thoughts about cardio during perimenopause the best cardio strategies.

Hello friends! How are you? I hope you had a great beginning! How was the weekend? We went to my brother’s wedding, who was beautiful and wonderful (I will share photos in Friday’s favorites!), And we enjoyed a discreet weekend. I updated spring and enjoying the beautiful climate outside.

For today’s publication, he wanted to chat a little about Cardio. I feel there is so much cardio * noise * right now.

“Stop doing all the cardio! Just walk.”

“Cardio ruins your hormones!”

“Hello is the devil!”

The reality is that cardio is good … it is healthy for your heart, you know … but You just have to be strategic about the type of cardio you are doing, where you are on your health trip and how often you are doing it. An important factor is perimenopause and things change over time.

A quick review: perimenopause is 8-10 years before menopause (where it has no cycle for 12 consecutive months) and hormonal levels begin to change. I do not think that I am there, I turned 40 in November, but I know that it is just around the corner and that many of my readers are at this sweet point.

During the perimenopause, it is common to notice changes in energy levels, recovery time and how our bodies respond to different types of exercise. Strength training remains the most important form of exercise during this phase, since it helps preserve lean muscle mass, support bone density and maintain accelerated metabolism. However, cardio still plays an essential role: it is possible to seem a bit different from what he did in our 20 and 30 years.

I think we can all remember the moment when the hours of high intensity cardio were our life. He would take multiple aerobic classes in a row, or spend hours in a Starclimber with a supported textbook. My hormones were also a disaster. Thanks to the Lord these days have ended.

During the perimenopause, I think it is important to be strategic, Focus on the movement that supports hormonal balance, stress management and longevity while keeping inflammation under control. He wanted to talk about the best cardio strategies to incorporate into his routine during this transition phase. *As always, talk to a doctor before making any physical condition change.*

The best cardio strategies for perimenopause

1. Walk and hiking: Gentile but effective

Walking is one of the most underestimated forms of Cardio, and during perimenopause, it is a Gamechanger. It helps to handle stress, support cardiovascular health and prevents cortisol (our stress hormone) from being too high.

Point to 8,000-10,000 steps per day as a general objective. If that goal seems impossible, see where your baseline is and try to add 1,000 steps every few days until your goal reaches.

Try to walk or tip walking to increase the intensity while keeping it friendly with the joints.

Walking outdoors also increases mood and supports the circadian rhythm regulation, improving sleep quality. It is an excellent way to support the function and general movement.

2. Interval pushes: short bursts of intensity

While Hiit’s long sessions may not be so beneficial during perimenopause due to their impact on stress hormones, short and controlled intensity bursts can be an excellent way to increase cardiovascular aptitude without overloading the system.

Try this: During a walking or cycling session, add 30-60 seconds of a faster pace or inclination, then recover for 1-2 minutes and repeat 5-8 rounds.

The choline sprints, climbing or cycling sprints are excellent options.

Focus on the quality of the quantity: I would make 2-3 sessions per week, max.

3. Zone 2 Cardio: Build a resistance base

The cardio of zone 2 refers to maintaining a moderate effort level, where you can still have a conversation but feel a little challenged. This type of cardio helps improve metabolic flexibility, mitochondrial health and resistance, all essential during perimenopause. Look at my publication on the cardio of zone 2 here.

Examples: energetic walking, easy cycling or light jogging.

Point 45-60 minutes, 2-3 times per week.

Keeping it at a lower intensity avoids excess stress and at the same time provides healthy heart benefits.

4. Strength training circuits with cardiovascular bursts

Since strength training is crucial in perimenopause, combining it with short cardiovascular bursts can maximize efficiency and maintain attractive training.

Structure your training with composite force movements (squatillas, dead weight, presses) followed by 30 seconds of cardio (jump rope, rowing or steps).

This method maintains high heart rate and at the same time prioritizes muscle construction.

5. Low impact dance or cardio

For those who do not love traditional cardio, find ways to move that they feel fun is key. Dance training, rebounds (mini trampoline) or swimming are excellent options that keep the body in motion without excess tension in the joints.

Try a dance cardio session for 20-30 minutes a couple of times 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 cardio suitable for joints. All about rebounds here.

Swimming can be relaxing for pain joints and at the same time provide full -body training.

Creation of a balanced cardio plan in perimenopause

A well rounded approach ensures that you get the benefits of cardiovascular training without overloading your body.

Here is a weekly schedule sample:

Monday: strength training + short interval thrust (for example, inclination sprints)

Tuesday: Zone 2 Cardio (Walk, Cycling, Cycling or Light JOG for 45 minutes)

Wednesday: strength training + low impact cardio (dance or swimming)

Thursday: soft break or walk

Friday: strength training + cardiovascular gust circuit

Saturday: hiking or a longest zone 2 cardio session

Sunday: Quiet rest or movement (yoga, stretching, walking)

So, tell me, friend: What is your favorite way to get cardio these days? How often do you incorporate cardiovascular or walkers? I try to walk every day and my padding pad is the only way I got to my passage goal.

XO

Gina

I love training you can try for free