Share my thoughts on the heart during menopause for the best aerobic exercise strategy.
Hello friends! how are you? I hope your morning has a great start! How was the weekend? We went to my brother’s wedding. It was gorgeous and fantastic (sharp photos with Friday’s favorites!), and just enjoyed a modest weekend. I keep up with the spring cleaning and enjoy the beautiful weather outside.
In today’s post, I wanted to chat a little about cardio. I feel like there is so much aerobic *noise* right now.
“Stop all your aerobic exercise! Walk.”
“Aerobic exercise will ruin your hormones!”
“Hiit is a demon!”
In reality, aerobic exercise is good…it’s healthy for your mind, you know…but You have to be strategic about the type of aerobic exercise you are doing, where you are on your health journey, and how often you are doing it. The major factors are those that change over time and menopause.
Rapid Lil Refresher: Perimenopausal hormone levels begin to change 8-10 years before menopause (if there is no cycle for 12 consecutive months). I don’t think I’m there yet – I turned 40 in November – but I know it’s round the corner and many of my reader friends are in this sweet spot.
During the perimenopausal period, it is common to notice changes in energy levels, recovery time, and how our bodies respond to different types of exercise. Strength training continues to be the most important form of exercise at this stage. This is because it helps maintain lean muscle mass, support bone density, and spin metabolism. However, aerobic exercise still plays an important role. You may need to look a little different from your 20s or 30s.
I think we all remember the time when high-intensity aerobic exercise was our life. I either shoot multiple aerobic classes in a row or spend hours on a Starkle bar with textbooks supported. My hormones were also confused. Thank you to the Lord recently.
I think it’s important to be strategic during menopause. It focuses on movements that support hormonal balance, stress management and longevity while reducing inflammation. I wanted to chat about the best aerobic fate to incorporate into your routine during this transitional phase. *As usual, consult your doctor before changing your fitness. *
Best cardiac strategies during the perimenopause
1. Walking and hiking: calm but effective
Walking is one of the most underrated aerobic exercises, and during the perimenopause it is a gamechanger. It helps in managing stress, supports cardiovascular health, and prevents cortisol (stress hormone) from spikes too high.
A general goal is to aim for 8,000 to 10,000 steps per day. If that goal seems impossible, try looking at where your baseline is and adding 1,000 steps every few days until you reach your goal.
Try hiking and tilting to increase strength while increasing strength.
Walking outdoors also boosts mood, supports circadian rhythm adjustment, and improves sleep quality. It’s a great way to support your overall functionality and movement.
2. Interval Push: Short burst of strength
Long HIIT sessions may not be as beneficial during menopause due to their effects on stress hormones, but short, controlled bursts of intensity are a great way to increase cardiovascular fitness without excessive touching the system.
Try this: During a walk or cycling session, add a faster pace or tilt of 30-60 seconds, then recover for 1-2 minutes and repeat 5-8 rounds.
Hill sprints, stair climbing or cycling sprints are great options.
Focus on quality rather than quantity – I do 2-3 sessions a week, Max.
3. Zone 2 Aerobic Exercise: Endurance-based Construction
Zone 2 aerobic exercise refers to maintaining a moderate level of effort. Here you can continue the conversation, but I feel like I’m a bit of a challenge. This type of aerobic exercise helps improve metabolism flexibility, mitochondrial health, and endurance. All of this is essential during menopause. Check out my post about zone 2 aerobic exercise here.
Examples: active walking, easy cycling, rowing, or light jogging.
Turn your eyes 45-60 minutes, 2-3 times a week.
Keeping it at a lower intensity prevents excessive stress while providing healthy heart benefits.
4. Aerobic exercise device strength training circuit
Strength training is important during the perimenopause, so combining it with a short heart burst can maximize efficiency and keep your training attractive.
Compose your workout with combined strength movements (squats, deadlifts, presses) and use 30 seconds of aerobic exercise (jump rope, row or step up).
This method will still keep your heart rate up as your muscle building prioritize.
5. Dance or low impact aerobic exercise
For those who don’t love traditional cardio, it’s important to find ways to move that you find fun. Dance training, rebound (mini trampoline), or swimming are great options to keep you moving without putting too much strain on your joints.
Try a dance cardio session several times a week for 20-30 minutes. My favorite is Sculpt Society! you can Use this link to try it out for freeeeee.
Rebound is perfect for lymph drainage and joint-friendly aerobic exercise. About rebounding here.
Swimming can soothe your painful joints while providing full body training.
Creating a balanced cardiac plan during menopause
A balanced approach allows you to benefit from cardiovascular training without overloading your body.
Here is a sample weekly schedule:
Monday: Strength Training + Short Interval Push (e.g., tilt sprint)
Tuesday: Zone 2 cardio (active 45 minutes walk, cycling, or light jogging)
Wednesday: Strength Training + Low-impact cardio (dance or swimming)
Thursday: Rest or a gentle walk
Friday: Strength Training + Short Aerobic Burst Circuit
Saturday: Hiking or Long Zone 2 Cardio Session
Sunday: Rest or slow movement (yoga, stretching, walking)
So, please tell me, friend: What is your favorite way to get a heart these days? How often do you incorporate aerobic or walking workouts? I try to walk every day, and my walking pad is the only way I can achieve my first step goal.
xo
Gina
I love that you can try training for free
