When HIIT hits your hormones, not your goals 💥

Today I want to talk about HIIT (High Intensity Interval Training) or put plainly - cardio session of high intensity.

You know, those workouts where you jump, squat, burpee, and nearly cry in a puddle of sweat - and then wonder why the scale isn’t budging?

Here’s the deal: if you’re a woman over 40, navigating inflammation, autoimmunity, or just life, cardio might not be your best friend. In fact, it could be making things worse.

Your body isn’t a bootcamp. 🤷‍♀️

Intense cardio spikes cortisol, your main stress hormone - the one that’s supposed to help you escape tigers, not bootcamp instructors. When cortisol is high all the time (from stress, pain, poor sleep and a workout that nearly broke you), your body goes into full “protect and preserve” mode.

Translation:

• More belly fat storage
• Slower healing
• Extra inflammation
• And energy levels that rival a soggy lettuce

Your poor adrenals are doing their best, but they’d really love a nap, a wholesome plate of food and green smoothie, .

Your nervous system needs a hug, not a hammer 🙂

When your body’s constantly in fight-or-flight mode, it’s not thinking about burning fat or reducing inflammation. It’s thinking, “Let’s survive today, then panic about dinner.”

Your nervous system needs soothing - not shouting. That’s where calming movement like walking, Pilates, yoga, strength training (with rest breaks!), and even dancing in your kitchen come in.

They support your parasympathetic nervous system - the one that says, “Relax. Heal. Exhale. Maybe even digest your food properly.”

Meet your new bestie: Zone 2 Training 💪

Zone 2 training is low-to-moderate intensity exercise that helps you burn fat, improve energy, and boost metabolic health without kicking your cortisol through the ceiling.

How to do it?
Aim for movement where you can still chat with a friend - but not belt out Beyoncé.

Or use this simple formula:
180 minus your age = your max heart rate for Zone 2.
(So if you’re 50, stay around 130 bpm.)

It’s gentle. It’s effective. And no burpees required.

This week’s feel-good to-do list:

✅ Ditch HIIT workouts and go for long-ish walks instead (with a couple of hills along the way)
✅ Notice how you’re really feeling - wired? tired? craving sugar like it’s oxygen?
✅ Try 5-10 minutes a day of breathwork, legs-up-the-wall, or lying on the floor doing absolutely nothing (yes, it counts)

You don’t need to punish your body into change. 

You need to listen to it, . 

Be kind to your nervous system, and it’ll return the favour - with better energy, less inflammation, and a metabolism that isn’t in witness protection.

If finding your way through the labyrinth of your health feels overwhelming, and you’d love someone to do all the thinking, planning, and strategising for you — my team and I are here, with our clinical experience, sharp analytical minds and compassionate hearts, ready to support your every health and wellbeing need.

Book your discovery call here