Sharing my thoughts on Cardio during Perimenopause the best cardio strategies.
Hi friends! What are you doing? I hope your morning starts! How was the weekend? We went to the wedding of my brother, who was gorgeous and wonderful (I will share photos on Friday Faves!), And just enjoyed a low -key weekend. I arrived at some spring cleaning and enjoying the beautiful weather out.
For today’s post, I wanted to chat a little about the heart. I feel like there is so many hearts * noise * now.
“Stop doing all the heart!
“Cardio confuses your hormones!”
“Hiit is the devil!”
The reality is that the heart is good … it’s healthy for your heart, you know … but You just have to be strategic about the kind of heart you make, where you are on your journey for your health and how often you do it. A great factor is the awaits and the things that change over time.
A Quick Renewal: The adoption is 8-10 years before menopause (where you do not have a cycle for 12 consecutive months) and hormone levels begin to change. I don’t think I’m still there yet – I turned 40 in November – but I know it’s around the corner and that many of my friends are at this sweet spot.
During the awareness, it is common to observe changes in energy levels, recovery time and how our bodies respond to different types of exercise. Power training remains the most important form of exercise during this phase, because it helps maintain lean muscle mass, support bone density and maintain metabolism upgrade. However, Cardio continues to play an essential role – it may have to be a little different than it did in the 1920s and 1930s.
I think we can all remember the time when the High Intensity Hours were our lives. I would take multiple aerobic lessons in a row or spend hours on a Starclimber with a backed text book. My hormones were also a mess. Thanks to the Lord these days are over.
During the awareness, I think it’s important to be a strategic, Focusing on the movement that supports hormonal balance, stress management and longevity while maintaining inflammation under control. I wanted to chat about the best heart strategies to integrate into your routine during this transitional phase. *As always, talk to a doctor before you do any exercise changes.*
The best strategies cardio for the adoption
1. Walking & Hiking: Soft but effective
Walking is one of the most undervalued forms of cardio, and during the long -awaited disease, it is a gameChanger. It helps manage stress, support cardiovascular health and maintains cortisol (the hormone stress) from launch very high.
Aim for 8,000-10,000 steps a day as a general target. If this goal seems impossible, see where your base line is and try to add 1,000 steps every few days until you hit your target.
Try hiking or walking to increase the tension while keeping the common.
Walking outdoors also enhances mood and supports circadian rhythm regulation, improving sleep quality. It is a great way to support overall operation and movement.
2. Dimensional pushes: Short eruptions of tension
While long Hiit sessions may not be so beneficial during the await due to their impact on stress hormones, short, controlled eruptions can be a great way to enhance cardiovascular capacity without exceeding the system.
Try this: During a browsing or cycling, add 30-60 seconds at a faster pace or slope, then recover for 1-2 minutes and repeat for 5-8 rounds.
Hill sprints, stairs climb or bicycle sprints are excellent choices.
Focus on quality relative to quantity-I would have 2-3 sessions a week, max.
3. Belt 2 Cardio: Creating a strength base
Zone 2 Cardio refers to maintaining a moderate level of effort, where you can still have a conversation, but feel slightly challenged. This type of cardio helps to improve metabolic flexibility, mitochondrial health and endurance – all necessary during awareness. Check my post all about the belt 2 cardio here.
Examples: Hurry walking, easy cycling, rowing or light jogging.
Aim for 45-60 minutes, 2-3 times a week.
Maintaining it in lower intensity prevents excessive pressure while providing heart healthy benefits.
4.
Since power training is vital to awaited, its combination with short heart attacks can maximize efficiency and maintain workouts.
Structure of your training with complex strength movements (squatters, deadlock, pressures) followed by 30 seconds of heart (jumping rope, rowing or step).
This method maintains the heart rate increased while still prioritizing muscle building.
5. Dance or low impact heart
For those who do not love traditional heart, finding ways to move that they feel fun is the key. Dance workouts, recovery (mini trampoline) or swimming are excellent choices that keep the body moving without excessive pressure on the joints.
Try a Cardio Dance meeting for 20-30 minutes a few times a week. My favorite is Sculpt Society! You Use this link to try it for freeeeeee.
The recovery is ideal for lymphatic drainage and common heart -friendly. All about the recovery here.
Swimming can be soothing for Achy joints, while providing a full -body training.
Creating a balanced card plan in the awaiting
A well -rounded approach ensures that you are taking the benefits of cardiovascular education without overloading your body.
Following is a sample of weekly program:
Monday: Power training + short space pushes (eg Sprints Walk Walk)
Tuesday: Belt 2 Cardio (lively walk, cycling or light jog for 45 minutes)
Wednesday: Power training + low -impact heart (dance or swimming)
Thursday: rest or mild ride
Friday: strength training + short explosion circuit heart
Saturday: Hiking or Longer Zone Cardio Session 2
Sunday: rest or relaxed movement (yoga, stretching, walking)
So, tell me, girlfriend: What is your favorite way to get a heart these days? How often do you incorporate heart or workouts? I try to walk every day and my pillow is the only way I hit my step.
xo
Tiger
Workouts I love you can try free
