Energizing Cardio: How to Build Endurance Without Burning Out

Written By Tanya Stroh

Let me be honest …

Cardio has never been my favorite thing. I’ve always gravitated toward strength training because it makes us feel powerful, builds lean muscle, and helps preserve bone density. But here’s what I’ve come to appreciate: cardio has its place, especially when it supports your strength routine.

As women over 50, we often feel our energy dip and our stamina shift. That’s totally normal but it doesn’t have to stay that way. Incorporating the right kind of cardio can give you more energy for your day, help maintain a healthy heart and support your weight management goals—without draining you.

Why Cardio Matters (But Strength is Still Queen)

Cardio helps keep your heart healthy, boosts your endurance, improves circulation, and supports your mood. It even helps your body recover between strength workouts. When paired with resistance training, it creates a powerful combination that enhances your metabolism, supports fat loss, and improves overall vitality.

But here’s the secret: you don’t need endless cardio sessions to feel the benefits. Just a few short, consistent sessions per week paired with strength work can do the trick.

Easy & Effective Cardio Options

  • Brisk Walking: Outside or on a treadmill—just move consistently.

  • Cycling: A joint-friendly way to get your heart rate up.

  • Low-Impact Aerobics or Dancing: Yes, even in your living room!

  • Interval Walks: Alternate between 1 minute of a quicker pace and 2 minutes of recovery.

How Much Is Enough?

The goal is about 30 minutes a day, most days of the week. This doesn’t have to be all at once, three 10-minute bursts count! If you’re strength training 2–3 times per week (which I hope you are ), cardio on your in-between days can help you recover and stay consistent.

Trainer Truth: What Works for Me

I don’t do long cardio sessions. What I do instead is combine strength circuits with cardio intervals something I teach inside my Ageless Strength workouts. It keeps my workouts time-efficient and energizing without burning me out. I get the best of both worlds. Check out my favorite interval moves in the video!

Ready to Jumpstart Your Summer?

If you’re feeling sluggish or unsure where to start, my Jumpstart Program is your solution. It’s designed specifically for women over 50 who want short, effective workouts that combine strength and cardio to boost energy, build muscle, and feel amazing.  Jumpstart your summer with confidence, energy, and strength.

Have question? Let’s talk. Book a free Discovery Session with me and we’ll create a path that’s personalized, sustainable, and supportive.

“Be Fit, Be Healthy, Be Happy!”

#EnergizingCardio #CardioForWomen #EnduranceBuilding #Over50Fitness #AvoidBurnout #AgelessStrength #CardioTips #SustainableCardio #WomensHealth #StaminaOver50

Tanya Stroh
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