A client recently told me her friend said women in menopause should skip HIIT and stick to lifting weights and zone 2 cardio. Ever heard that? My gut reaction was that lifting is essential, but there’s no blanket reason to avoid higher-intensity workouts. So I did some digging!
🔬 Key Topics:
- What is menopause?
Natural decline of estrogen and progesterone (plus some testosterone), typically starting with perimenopause and bringing symptoms like hot flashes, sleep issues, and mood changes. - Why the anti-HIIT hype?
Many influencers claim HIIT spikes cortisol, worsens belly fat, and causes burnout. But the research doesn’t always back this up. - Stress sensitivity vs. cortisol:
Postmenopausal women are more sensitive to stress (higher blood pressure reactions), but this doesn’t mean they have higher cortisol spikes compared to younger women. Here's the research supporting this. - Cortisol & HIIT:
Cortisol does rise during workouts—it’s your body’s way of mobilizing energy! But levels return to baseline (or even below) within 90 minutes after exercise. Here's the research that supports this. There's also meta analysis that suggests that people who exercise are less stressed than those who don't. - Body composition & HIIT:
A 2020 study in Medicine & Science in Sports & Exercise found that menopausal women who did HIIT (or HIIT + resistance training) lost more fat and gained muscle compared to moderate cardio alone. So no, HIIT isn’t off-limits!
✅ Takeaways & Tips:
- Prioritize sleep and nutrition—under-eating can elevate cortisol more than exercise!
- HIIT can be great for fat loss and fitness, but if you’re feeling wiped out, try cutting back to 2-3 HIIT sessions a week and focus on recovery.
- Remember: The best exercise is the one you enjoy and will stick to.
🔗 Related Episode:
Ep 07: Cortisol: The Hormone Influencers Love to Hate [Listen on Spotify] [Listen on Apple]
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