This is the best type of cardio for women in perimenopause

For most of us, age isn’t a barrier to our goals – whether that’s getting a PB in your latest race or bagging that promotion. But perimenopause can creep up on us when we least expect it—wreaking havoc with our moods, body, and even our energy levels.

Perimenopause is the period leading up to menopause – where you may experience some of the symptoms, which can include hot flushes, sleep problems, and a slow metabolism. The catch—your periods haven’t stopped.

Studies show that exercise can help perimenopausal women, but fitness coach Liv Banks says that, depending on your symptoms, exercise may be the last thing on your mind.

“As a women’s health and fitness coach with over 15 years of experience and someone who’s navigating perimenopause myself, I totally get the unique challenges we face during this phase, particularly weight gain that comes with fluctuating hormones,” explains Banks. “A lot of us think that once we hit 40, we need to dial back the intensity of our cardio workouts, but for those of us who’ve kept up with our fitness, it’s not about slowing down—it’s about tweaking how we approach recovery.”

“See, our bodies don’t bounce back from stress (whether it’s from exercise or just life) as easily as they used to. High cortisol levels, if not managed with proper recovery, can even sabotage our efforts to lose fat. That’s where lifestyle changes come in, like replacing processed foods and alcohol with more nutrient-dense foods and making sure we’re getting solid sleep. These adjustments aren’t just about feeling good; they set the stage for workouts ahead.”

What is heart rate zone training, and why does it matter?

Heart rate zone training revolves around working out at specific heart rate zones, which are percentages of your maximum heart rate (MHR).

“A simple way to figure out your MHR is to subtract your age from 220. For instance, I’m a 43-year-old woman, and my MHR is around 180 bpm. So, for me, aiming for about 117 bpm would be my Zone 2 target, perfect for steady fat-burning sessions. If I’m doing HIIT (Zone 4), I’d push to hit around 153 bpm—great for becoming a super fit badass,’ explains Banks.

Now, here’s the kicker: your fitness level matters—a lot. If you’re new to cardio or a bit rusty, going full throttle to 153 bpm or even higher right off the bat isn’t the best idea at any age. It’s crucial to listen to your body, start at a comfortable pace, and gradually build up to higher intensities. This approach helps prevent injuries, dizziness, or feeling unwell and ensures you’re progressing safely. But if you already have a decent fitness level, hitting that target heart rate isn’t as daunting.

“Understanding these nuances not only optimises your workouts but also keeps you on track for your fitness goals. Whether you’re easing back into exercise or pushing your limits, finding that sweet spot in your heart rate zones ensures you’re getting the most out of every sweat sesh,” she adds.

Here’s how it breaks down (let’s use a 45-year-old woman of average fitness level):

Zone 1 training

Very Light (50-60% of MHR) – for a 45-year-old woman, this would mean around 96 bpm, this is where you are just warming up and moving around or going for a stroll with your dog.

• Purpose: Warm-ups, cool-downs, and easing into things.

  Benefits: Helps overall health and aids recovery without stressing the body.

Zone 2 training

Light (60-70% of MHR) – for a 45-year-old woman, this would mean around 113 bpm, this is a brisk walk or a slight incline.

• Purpose: Known as the “fat-burning zone.”

• Benefits: Builds aerobic capacity and endurance while tapping into fat for fuel.

Zone 3 training

Moderate (70-80% of MHR) – for a 45-year-old woman, this would mean around 130 bpm, this is a jog, a bike ride, or a circuit style training.

• Purpose: Perfect for steady cardio sessions.

• Benefits: Boosts cardiovascular fitness and oxygen efficiency.

Zone 4 training

Hard (80-90% of MHR) – for a 45-year-old woman, this would mean around 148 bpm, this is HIIT but not to absolute death in a puddle of sweat.

• Purpose: Think HIIT and push limits.

• Benefits: Amps up aerobic and anaerobic capacity, strengthens muscles, and ups the lactate threshold, in simple terms it means you can exercise harder and longer without feeling fatigued.

Zone 5 training

Maximum Effort (90-100% of MHR) – for a 45-year-old woman, this would mean between 166 – 180 bpm, this is where you drop on the floor after you complete it and feel like the world is spinning around you and you are about to die, but you don’t. You will also feel euphoric during the first few minutes of recovery due to elevated dopamine levels.

• Purpose: Short bursts of all-out effort.

• Benefits: Increases power, speed, and athletic performance.

“The optimal cardio approach for perimenopausal women involves incorporating Zone 3, 4, or even 5 exercises—no more than twice per week and in short durations, like a 15-minute HIIT circuit. Follow this with a protein-rich meal, hydrate well with electrolyte-infused water, and balance these intense sessions with Zone 1 and 2 activities, such as walking for the rest of the days,” says Banks.

This combination maintains cardiovascular health without overtaxing the body.

Do you need to include HIIT or Zones 4 and 5 for fat loss and heart health?

“Not necessarily,” says Banks. “Daily walking is considered one of the most effective types of cardio for fat loss, believe it or not, making it an excellent choice, especially for beginners or those returning to fitness. However, if you enjoy HIIT, it can still be part of your routine—just practice moderation and prioritise nutrition, hydration, and rest.”

In conclusion, there’s no one-size-fits-all cardio regimen for women over 40. Your fitness level, stamina, metabolism, muscle mass, and fitness history should guide your approach. Whether starting anew or maintaining your routine, personalise your cardio plan to support your overall well-being during perimenopause. And don’t forget to get some strength training in as it’s pivotal in a woman’s health, especially in perimenopause and beyond.

Which cardio should you avoid in perimenopause?

“Just because you are over 40 or perimenopausal, you don’t need to remove any specific types of cardio exercises altogether. Your body is capable of being insanely fit and even perhaps fitter than 20 years ago. It all depends on how consistent and committed you are,” explains Banks.

“There is however one thing I do need you to consider, and we circle back to recovery. Remember when we used to go out to a nightclub and then hit the gym the next day, well there is a reason why that would be torture to try this in our 40s or 50s. Because in perimenopause our body needs more time and resources to recover.”

“All in all, my advice to women in perimenopause is to limit HIIT or very intense cardio to no more than twice a week. If you’re used to doing HIIT or spin classes five times a week, consider reducing it for the sake of your hormones and overall well-being. When your hormones are out of balance, you’ll start feeling more fatigued and find it harder to lose belly fat. Instead, replace some of those intense sessions with more walking, yoga, mobility exercises, or pilates.”

How do I know if I’m in perimenopause?

The most common symptom of perimenopause is an irregular period. Some other common symptoms to be aware of are: mood changes, trouble concentrating, changes in sexual desire, vaginal dryness, night sweats, headaches, and hot flushes.

What is the typical age for perimenopause?

While it does change from person to person, typically perimenopause starts in women between the age of 40 and 45. Women can go into perimenopause in their 30s.

How can I test to see if I’m in perimenopause?

There is no test to see whether you’re in perimenopause. Speak with your doctor if you suspect your body is going through those aforementioned changes, but also know that it can be hard to determine and a gradual process into menopause.