Is Cardio Out?

Why Cutting Back on Sweat Sessions Is the Latest Wellness Trend

In recent years, a new kind of fitness trend has taken hold — one that’s quieter, slower, and less demanding on the body. Across social media, in boutique studios, and even in big-box gyms, the once-dominant culture of heart-pounding cardio is being replaced with a gentler approach to movement. Workouts are now more likely to focus on sculpting, stretching, and “toning” than they are on sprints, intervals, or calorie burn.

Gone are the days when back-to-back spin classes were worn like badges of honor. Today, it’s all about low-impact strength work, Pilates reformer flows, and mindful movement. The shift reflects a broader cultural pivot — one that favors nervous system regulation, hormone balance, and sustainable exercise over the “go hard or go home” mentality of the past. But in this move toward slower, sculpt-focused workouts, something crucial is being left behind: cardio. And for women in midlife — especially those navigating the hormonal shifts of perimenopause — that missing piece could have lasting consequences.

Why Cardio Still Matters — Especially in Perimenopause

For women in their 40s and 50s, the conversation around exercise should go beyond aesthetics. During perimenopause, fluctuating levels of estrogen and progesterone begin to affect nearly every system in the body, including metabolism, insulin sensitivity, fat distribution, sleep, and mood.

This is precisely when cardiovascular exercise becomes more important, not less.

Here’s why:

• Heart disease risk increases after menopause, as estrogen — which helps protect heart health — declines. Cardio exercise strengthens the heart and supports circulation.
• Hormonal shifts can lead to fat accumulation around the midsection, and metabolism begins to slow. Cardio helps boost energy expenditure and maintain metabolic health.
• Many women experience heightened stress, anxiety, and sleep disturbances during perimenopause. Moderate-intensity cardio helps regulate cortisol and improves overall mood.
• Insulin resistance may develop, making it harder to manage blood sugar levels. Aerobic exercise helps improve insulin sensitivity and metabolic function.

While Pilates is excellent for strength, posture, and muscle tone, it generally doesn’t elevate the heart rate enough to provide these benefits. That’s where cycling still shines.

Why You Should Keep Cycling in Your Weekly Routine

Even if your current fitness obsession revolves around Pilates or low-impact sculpt, there are compelling reasons to keep some cycling in your routine. 

1. Cardiovascular Health

Cycling is one of the most efficient ways to improve heart and lung function. A single 45-minute ride can challenge your aerobic system in a way that promotes long-term heart health — a top priority in the perimenopausal years and beyond.

2. Weight and Fat Management

As the body becomes more resistant to fat loss in midlife, cardio helps create a healthy energy deficit, which can aid in weight loss. While Pilates tones muscles, it doesn’t burn calories at the same rate as cycling, which can torch 400–600 calories per session, depending on the intensity.

3. Mood and Mental Health

Perimenopause often brings mood swings and increased anxiety. Cardio, especially rhythmic and music-driven workouts like cycling, floods the brain with feel-good chemicals like endorphins and dopamine. It’s a powerful natural antidepressant and stress reliever.

4. Lower Body Strength

Cycling challenges the legs and glutes through sustained resistance and repetitive motion. While Pilates includes lower-body work, the mechanical resistance of a spin bike builds strength and endurance in a complementary way.

Your Balanced Fitness Plan

The good news is that at Fitness Incentive, you don’t have to choose between one or the other. In fact, combining Pilates and cycling may be the most well-rounded and perimenopause-friendly fitness strategy available.

A simple formula:

• 1 spin session per week for cardio, heart health, and mental boost
• 2–3 Pilates sessions per week for core strength, joint stability, posture, and mobility
• Daily low-impact movement, like walking or stretching, to reduce stress and maintain consistency

This kind of hybrid routine supports not only how you look but also how you feel — and how your body performs during hormonal transitions and beyond. So yes, embrace these slower workouts; they’re sustainable, empowering, and kind to the nervous system. But in the embrace of mindful movement, don’t forget what cardio brings to the table — especially in perimenopause, when your heart, metabolism, and mood all benefit from that extra push. So yes, stretch, align, and elongate. But once a week, turn up the volume, clip in, and ride. Your future self — heart strong, hormones steady, and full of energy — will thank you. 

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About the Author

Jourdan Ilardi

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