What type of cardio is best for fat loss in perimenopause and menopause?
What cardio is best for fat loss in perimenopause and menopause?
At Alloy, our general guidance is to mix up your cardio, and for fat loss specifically, a lot of women do well when they make Zone 2 cardio the foundation and then add intensity only if their body is tolerating it well.
Zone 2 is steady, “conversational” cardio, like a brisk incline walk, easy jog, cycling, or rowing where you can still talk in short sentences. In our menopause fitness video with trainer Holly Rilinger, she says you can do Zone 2 daily with “zero downside,” and she suggests a simple experiment: try about a month of Zone 2 plus strength training, track sleep and how you feel, and check body composition if you can. If everything looks good and there are no concerns like cortisol issues, then you can try adding a bit of HIIT, but she wouldn’t make HIIT your main workout because it can interfere with your ability to lift heavy enough to build muscle.
For estimating Zone 2, she shares a rough method based on heart rate: find your max heart rate as 220 minus your age, then aim for about 65% to 75% of that number.
Don’t forget the other half of the fat loss equation
Cardio helps, but at Alloy we also emphasize not skipping strength training, since muscle mass tends to decline with age and building or maintaining muscle supports your metabolism.
If you want the full breakdown, this chapter is the most relevant: “Cardio for Fat Loss & Zone 2 Explained” (timestamped) Building Strength in Menopause | Holly Rilinger - Cardio for Fat Loss & Zone 2 Explained
And here’s our deeper read on exercise, cardio, and strength training for menopause weight management: How to Lose Weight During Menopause: Weight Gain Tips
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