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A Visual History of What WORKED before (and no longer does):

https://youtu.be/u3Ejcks-Ntk

It’s not that doing cardio becomes detrimental in menopause. But here’s why you should consider skip the ‘do cardio for calorie burn’ approach, or at least send it to the back of the line:

• Cardio training — HIT class, OrangeTheory, jogging, 20-60 minute elliptical trainer workouts, for example — to manipulate body composition is better than doing nothing, but in the long run is not effective. (7)
• Your body doesn’t need Fasted Cardio. Fasted Cardio is when you wake up, skip breakfast, and start your cardio workout, with the intention of burning a higher percentage of energy from stored body fat than you would if you you had eaten before your workout. Women’s bodies are already so good at burning fat. In fact Fasted Cardio may be detrimental to bodies in menopause. (5)
• If you’re already strength training 2-3 times per week, taking walks daily, and getting 4-15 minutes of sprint interval training in per week, and you have time for more exercise, then consider adding some cardio into your life.

Trade your Cardio for This: SPRINT INTERVAL TRAINING

⬆️ Benefits (8)

Sprint interval training (SIT) is training for short bouts at maximal intensity effort, on repeat for 4-15 total minutes per week.

Here’s what it does for your body:

• Stimulates Testosterone and HGH > tells your body to grow muscle.
• Improves insulin sensitivity and decreases fasting blood sugar > great for metabolic health
• Decreases fat mass, particularly belly fat for pre-menopausal women (3, 4)