As women enter their 40s, certain forms of cardio may do more harm than good, due to hormonal shifts, slower recovery, and joint vulnerability. The most notable cardio to avoid is long-distance endurance running or excessive high-impact cardio. Extended runs can accelerate muscle breakdown, increase inflammation, and stress already delicate joints, especially as estrogen declines, heightening the risk for injury and slowing metabolism further.
Group fitness classes labeled as “Bootcamp,” “Circuit,” or “Sculpt/Burn” often emphasize high repetition or continuous high-intensity intervals. These sessions may raise the risk of adrenal fatigue, joint strain, or chronic overuse injuries if performed too frequently, especially for those unaccustomed to intense activity.
HIIT (High-Intensity Interval Training) can be beneficial but should not dominate the routine for women over 40. Too frequent or too intense HIIT may impair recovery and elevate cortisol levels, leading to fatigue or hormonal imbalances. Instead, focus on low- to moderate-impact exercises like brisk walking, swimming, cycling, and targeted strength training, which support metabolic health and long-term fitness with fewer risks.
Prioritizing gentler forms of cardio with occasional, controlled bursts of intensity delivers the best results while protecting your body as you age.
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