You don’t need to do hours of HIIT to see the results you’re looking for!
The other day a client messaged me and asked, “Should I add more cardio into my workouts? Like high intensity cardio or anything?”
My immediate response was: No! You don’t need to.
There’s a right way and a wrong way to include cardio in your workout routine.
Before you close out of this post, stick with me here. Cardio is not necessary to see results. However, if you want cardio in your workouts, we can strategically place cardio in.
But what I don’t love is the message towards women: “More exercise, less food.”
And there’s a wrong way to do cardio if you are looking to optimize your hormones and see results – be it weight loss, strength gain, visible muscle, or general health.
(Of course, this does not apply to runners! Keep doing your thing, y’all!)
“But Coach Ashley, I love cardio! How can I include it?”
Like, I said, strategically.
The best thing you can do with your cardio is to be extremely aware of your heart rate, as well as any symptoms you’re feeling post-cardio.
My personal story: using heart rate zones to get the best results
Let me tell you a story. I used to do CrossFit (okay, I know, I know). It was all about getting your heart rate up, being scraped off the floor, and the sweat angels you left behind. By the time I was diagnosed with PCOS and Endometriosis in 2019, I was having a hard time after my cardio days. I’d feel totally wiped out like I couldn’t continue the day without a nap, I would feel nauseous, I would be so bloated that my leggings hurt to wear, and at night I was having a hard time sleeping despite the exhaustion. All of these were signs that something wasn’t right.
This was a change for me. I came from being a runner, no issues at all, to doing CrossFit and then eventually I was unable to do cardio at all because of the symptoms. My body was changing, and I wanted to understand why, how, and what I could do to support her so I could continue doing the activities I loved.
I spent months focusing on my lower heart rate zones to help keep my cortisol lower. It was frustrating and I struggled mentally with the change. Eventually, my hard work led to me starting to feel better overall. Bye, bye symptoms!
Since then, I’ve been able to add a metcon or a couple of miles here and there without any unwanted symptoms, without feeling like I need to take a nap or having any bloating.
Are zone training charts accurate for everyone?
When we think about zone training, we all remember the heart rate zone chart from gym class – or maybe even the gym you currently attend. Those charts would outline where you “should be” for your zones based on your age.
Why I don’t love that is because it’s super generic. As you can tell from my story, I was a runner with totally different heart rate zones than when I was first diagnosed with hormonal dysfunction that made my heart rate tank. The zones would not apply to me when my hormones were at their most funky.
The other reason I don’t love those charts is … take someone who doesn’t work out at all and compare them to someone who is, say, a marathon runner. Clearly, the marathon runner will have different heart rate zones than the person who doesn’t work out. (So, your heart rate zones will change and can always improve if you want them to!)
Instead, I coach my clients on how to feel their heart rate zones – which can change from stress, your menstrual cycle, lack of sleep, and so on – and where to stay with their heart rate zones to see progress towards their goals.
And spoiler alert: You should be in your lower heart rate zones most of the time if you are looking to optimize your hormones, repair symptoms, improve your sleep, or even burn fat / lose weight!
So, say goodbye to the HIIT workouts. Say hello to strategically placing higher-intensity workouts to support your hormones and results.
If you want to know more about your individual heart rate zones, I’d love to chat with you about them! Contact me anytime!
