Going through perimenopause can feel like navigating uncharted waters, especially when it comes to exercise. You’re likely aware that exercise is vital for staying healthy and fit, but in this stage of life, it’s crucial to get the balance right—too much cardio could actually work against you. Here’s how to strike the perfect balance with cardio in perimenopause, so you can maintain your fitness and well-being without inadvertently causing more harm than good.
The Problem with Too Much Cardio in Perimenopause
Hormonal Fluctuations: Cortisol and Estrogen Decline During perimenopause, estrogen levels decline, which leads to various changes in the body, including how we build and maintain muscle. At the same time, excessive cardio, especially high-intensity forms like running or frequent intense spinning, can cause elevated cortisol levels—a hormone associated with stress. Chronically high cortisol can break down muscle tissue, hinder fat loss, and even encourage your body to store fat, particularly around the midsection.
Muscle Loss and Metabolism As estrogen decreases, so does your body’s ability to maintain muscle mass, and cardio that’s too intense or too frequent can exacerbate this muscle breakdown. Since muscle is more metabolically active than fat, losing it means your metabolism slows down, which can lead to weight gain or difficulty in losing fat. While cardio is great for heart health, doing too much can push your body into a catabolic state, leading to muscle wasting instead of toning.
Impact on Sleep and Recovery Another downside of excessive cardio in perimenopause is its potential to disrupt your sleep. If your cardio routine is too intense or long, it can interfere with your body’s ability to produce melatonin, a hormone that regulates sleep. And if you’re not getting enough rest, recovery is compromised, leading to increased inflammation and the risk of injury.
The Prescription: What Type of Cardio Works Best?
Moderate-Intensity Cardio The sweet spot for cardio during perimenopause is moderate-intensity activities that keep your heart rate in a steady, manageable zone. Think brisk walking, cycling at a relaxed pace, or swimming. Aim for about 150 minutes per week of this type of cardio to keep your heart healthy and your cortisol levels in check. This allows you to stay active without spiking stress hormones or burning through muscle.
High-Intensity Interval Training (HIIT)—But Sparingly HIIT can still be a valuable tool, but it should be used strategically. Limit your high-intensity sessions to two times a week, and keep them short—around 20-30 minutes. These quick bursts of effort followed by rest can help you burn fat while preserving muscle and keeping cortisol under control. Avoid back-to-back days of HIIT to give your body time to recover.
The Importance of Strength Training
If you’re going to focus on one thing during perimenopause, let it be strength training. Lifting weights, using resistance bands, or even performing bodyweight exercises is critical for maintaining muscle mass, improving bone density, and keeping your metabolism high. Aim for two to three days a week of strength training to complement your cardio routine. Strong muscles are your best defense against the metabolic slowdowns that come with aging and hormonal shifts.
How to Calculate Your Fat-Burning Zone
To find your fat-burning zone, you'll need to know your maximum heart rate (MHR), which is roughly estimated using the formula:
220 - your age = Maximum Heart Rate (MHR)
Once you have your maximum heart rate, the fat-burning zone is typically 60-70% of your MHR. Here's how to calculate it:
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Calculate 60% of your MHR:
MHR × 0.6 = lower end of your fat-burning zone -
Calculate 70% of your MHR:
MHR × 0.7 = upper end of your fat-burning zone
Example:
For a 45-year-old person:
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Maximum Heart Rate:
220 - 45 = 175 beats per minute (bpm) - Fat-Burning Zone:
- 60% of 175 = 105 bpm
- 70% of 175 = 122 bpm
So, for a 45-year-old, the fat-burning zone would be between 105 and 122 bpm.
Why the Fat-Burning Zone Matters:
When you exercise at this intensity, your body is more efficient at using fat as its primary energy source. While you might burn fewer calories per minute than in a high-intensity workout, you're more likely to burn a higher percentage of fat compared to carbohydrates. This can be especially beneficial for those trying to lose fat while preserving muscle.
However, it’s important to balance this type of cardio with strength training and higher-intensity workouts for overall fitness and fat loss.
Meet us in the Micropause Studio for free classes of all of the above!