Do We Need Cardio?
Yes. Absolutely.
As humans, we tend to have a one-track mind, and right now that mind is focused on weightlifting. That's not a bad thing. I'm happy whenever any type of movement gets the spotlight. If a fitness trend motivates people to move, that's generally a win—as long as it isn't likely to injure them.
But we also deserve accurate information.
Lately, with the growing emphasis on strength training, I've been seeing messages suggesting that lifting weights is more important than cardio, particularly for perimenopausal women.
Strength training—especially lifting heavy— is definitely having a moment. And there is good reason for the push toward strength training for peri- and postmenopausal women. Women naturally begin to lose muscle mass during this stage of life, making strength training more important than it may have been in earlier years.
But it doesn't replace the need for cardio.
In fact, this is also the time when women become more susceptible to heart disease. Cardiovascular exercise plays a vital role in maintaining heart health.
The reality is that we need both.
Doing one type of exercise is certainly better than doing nothing. So if you've been inspired by the recent strength-training movement and don't love cardio, keep lifting. I'm not trying to talk anyone out of strength training. The last thing I want is for someone to think, "If I can't do everything, I might as well do nothing."
Nope.
It's far better to move in a way you'll consistently do than not move at all.
Strength training is generally better for building and maintaining muscle mass. Cardio is generally better for cardiovascular health, although both contribute to overall wellness. When it comes to bone density, research suggests that combining strength training and cardio is most effective. The same goes for managing perimenopausal symptoms—exercise in general can help, and a variety of movement appears to offer the greatest benefits.
The good news is that cardio doesn't have to be intense. A brisk walk, a swim, a bike ride, or time on a stationary bike all count. You don't have to be gasping for air to improve your cardiovascular fitness.
Here's a challenge: If you're someone who naturally gravitates toward strength training, add a little cardio this week. If cardio is your comfort zone, add some strength work. Try incorporating the type of exercise you do less often for at least 15 minutes, twice this week, and see how it feels.
One final note: I'm focusing on peri- and postmenopausal women because that's the messaging I've been seeing lately (and likely because I'm in that demographic myself). But this applies to men, too. Men benefit from both strength training and cardio.
Our bodies like variety.
Tips for Getting Started
Try This Simple Strength Circuit
Perform each exercise for the suggested time. Complete the circuit 1–3 times.
Plank — 30 seconds
Squats — 1 minute
Wall Push-Ups or Floor Push-Ups — 30 seconds
Bridge — 1 minute
Plank — 30 seconds
Fire Hydrants — 30 seconds per side
Supermans — 45 seconds
Repeat up to 3 times.
Try This Simple Cardio Circuit
Perform each exercise for 1 minute. Modify as needed or choose the full version.
Jumping Jacks
High Knees
Scissors (like a jumping jack, but with the feet moving front and back)
Side-to-Side Shuffle
Standing Opposite Elbow to Opposite Knee
Repeat up to 3 times.