An optimal cardio routine for women over 40 should combine moderate-intensity endurance training with periodic high-intensity bursts for overall cardiovascular and metabolic benefits. Begin each session with a 5-minute warm-up to prepare your joints and muscles. The core of your workout should emphasize Zone 2 activities, such as brisk walking, cycling, swimming, or steady elliptical training, for 30–45 minutes, at least three times per week.
Complement your routine by incorporating one to two short sessions of true high-intensity or interval workouts each week. For example, alternate 20–30 seconds of all-out effort (like elliptical or cycling) with 1–2 minutes of active recovery. This “polarized” approach, where roughly 80% of your cardio is in the moderate Zone 2 and 20% features bursts of intensity, has been shown to be particularly effective for women over 40, supporting both lean muscle preservation and enhanced VO2 max.
Don’t overlook recovery—balance your cardio with yoga, Pilates, or stretching sessions to maintain flexibility and lower overall stress levels. Always listen to your body’s feedback; as we age, it’s crucial to avoid chronic exhaustion and prioritize rest days to prevent injury.
Using variety and listening to your body will promote adherence, prevent plateaus, and make the routine enjoyable. Cardio paired with strength training will deliver optimal fat-burning, heart health, and metabolic benefits for women in their 40s and beyond.
0