As an active post-menopausal woman, I’ve long known I need to look after my cardiovascular health. Heart disease is the leading cause of death for women in the US, and the risk increases with the drop in estrogen after menopause.
My mindset on this wasn’t great. I was fully prepared to hate cardio days. But it turns out I actually enjoy them! Here’s how I made cardio workouts a staple of my fitness routine and how you can too.
Sprinting Feels Good
For years, I’d read about the benefits of interval training, sprinting with alternating periods of rest, but I assumed I wouldn’t be good at it, wouldn’t be able to do it, and wouldn’t like it. Then, a few months ago, Kelly Starrett of The Ready State assigned sprinting as homework in a professional course I was taking.
It was a small group, and I remember thinking, Crap, I’m going to have to do this now.
I didn’t want to embarrass myself, so I followed his instructions:
Warm up
Row as hard as I could for 30 seconds
Recover for 30 seconds
Repeat
I set my Concept 2 display to watts and went all out, hitting 90 watts that first day. I was impressed! Never mind that Kelly’s max is 400 watts. I’m not him, and I was happy to have done it at all.
The most surprising part? I felt good afterward. Really good.
Since then, I’ve settled into a routine:
Warm up with jumping jacks. Do 3 x 40 seconds, with 20 seconds rest in between.
Row 100% wattage for 30 seconds.
Recover for 30 seconds.
Repeat 2 and 3 four times total.
Stand up and walk around for two minutes, and get some water.
Repeat 2 - 4 several times.
Cool down with an easy row for 3 - 5 minutes.
I aim for twice a week, though I don’t always hit that target. Still, my max wattage is now 130, up from 90 just a few months ago!
Getting Outdoors Feels Even Better
On days when I’m not feeling motivated to do intervals on the rower or when the weather is gorgeous here in North Carolina, I opt for a ruck instead.
What’s rucking? It’s exactly what it sounds like. You strap a weighted pack on your back and start walking.
Rucking strengthens your upper back, improves posture, boosts cardiovascular health, builds muscle, and burns calories. Plus, exercising outdoors has been shown to improve mood and mental health. There are even clubs and races for ruckers if you want to add a social element.
I use the GoRuck Plate Carrier, which I fill with these cheaper weight plates. I'm short (5'2") and the standard size fits my frame well. My husband (nearly 6') likes the GoRuck Rucker 4.0 (20L capacity).
I started with 10 pounds and have worked up to 15, aiming for 30 pounds, about 25% of my body weight. But honestly, any extra weight makes a difference, and the best part is when you take the pack off, you feel light as air.
You Have to Like It
The best advice I can give? You have to like what you’re doing.
The best cardio workout is the one you’ll actually do because there’s no way to reap the benefits if you never show up.
Not into sprinting? No problem. Try walking, hiking, dancing, running, swimming, or anything else that gets you moving. Keep experimenting until you find something you enjoy, then repeat it until it becomes second nature.
Variety Is Key
You might be wondering why a Pilates instructor is writing about cardio.
Most Pilates instructors stick to talking about Pilates, but I know my body thrives on a mix of movement and stressors, and yours will too.
I follow a simple rotation:
💪 Pilates
🏃♀️ Cardio
💪 Pilates
🏋️ Strength
With rest days as needed.
So if you're reading this and you only ever run, bike, swim, or play pickleball, consider this your wake-up call. Your body craves variety. Trying something new challenges your brain, joints, and muscles, helping you improve at your primary sport and boosting your confidence along the way.
And, of course, a weekly Pilates session will improve your mobility, strengthen your core, and make you a better athlete overall.
If Pilates is what's missing from your routine, check out my group classes and private lessons. I'd love to meet you and share exercise rotation tips too!
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