Cardio Isn’t the Enemy: Why Movement Matters More Than Trends

Lately, it feels like everyone in the fitness influencer world, male or female, is telling you to ditch your cardio. “Cardio spikes your cortisol,” they say. “It’s bad for your hormones.” “Women in their 40s shouldn’t do it.” If you’ve scrolled through fitness content recently, chances are you’ve heard some version of this — and it’s enough to make anyone second-guess their workouts, especially spin, HIIT and even pilates.

But let’s set the record straight: cardio isn’t the villain in your fitness journey.

In fact, it’s one of the most important — and dare we say joyful — tools in your movement toolbox. When it’s done with intention, with balance, and with your body and lifestyle in mind, cardio can be a powerful way to improve your health, reduce stress, and even bring back a little spark from your party days (spin is a dance party on a bike, disco ball & loud music included).

So let’s unpack the benefits of cardio, debunk a few myths, and remind ourselves why riding a bike to nowhere in a dark room full of sweaty humans might just be exactly what we need.

First, What Is Cardio, Anyway?

Cardio refers to any activity that gets your heart rate up and keeps it there for a sustained period of time. This includes everything from brisk walking and jogging to cycling, swimming, dancing, and of course, spin.

From a science perspective, it improves the function of your heart and lungs, increases circulation, burns calories, and helps your body become more efficient at delivering oxygen to your muscles. But cardio does more than just make you sweat — it’s one of the most well-researched, evidence-backed tools we have for long-term health and wellness.

Myth-Busting: The Cardio-Cortisol Conversation

One of the loudest anti-cardio claims floating around right now is that it spikes cortisol — your body’s stress hormone — and can therefore lead to belly fat, “cortisol face” or hormonal imbalance. And while it’s true that cortisol rises temporarily during any workout (cardio, strength training, even yoga if it's intense enough), this isn’t a bad thing.

In fact, a short-term increase in cortisol is part of your body’s natural response to exercise — it helps your body adapt, recover, and grow stronger. It’s chronic, unmanaged stress that leads to long-term problems — not a 45-minute spin class a few times a week.

The real issue isn’t cardio itself — it’s overtraining, underfueling, and ignoring your body’s signals. That can happen with any type of exercise, not just cardio. The key is balance, recovery, and tuning into your body, not demonizing an entire category of movement.

Why Cardio Matters — Especially As We Age

As we move into our 40s and beyond, our bodies change — hormonally, metabolically, and physically. But that doesn’t mean we need to avoid cardio. In fact, it becomes even more important.

Here’s why:

1. Heart Health

Cardio literally strengthens your heart. It improves circulation, lowers blood pressure, reduces cholesterol, and helps prevent cardiovascular disease — which remains the leading cause of death for women. So if we’re thinking long game, cardio is essential.

2. Mental Health + Mood Boosts

Cardio releases endorphins — those magical feel-good chemicals that improve your mood, reduce anxiety, and fight off depression. For many people, especially moms, working women, or those juggling both (hi you, yes, you, the one reading this blog post), cardio becomes less about shrinking your body and more about expanding your capacity to handle life.

3. Bone Health

While strength training is crucial for bone density, many forms of cardio — especially weight-bearing ones like walking (yes, we are jumping on the weighted vest trend) or dancing AKA barre — also support healthy bones and reduce the risk of osteoporosis.

4. Brain Function

Studies show cardio can improve memory, focus, and cognition. Some research even links regular aerobic exercise with a reduced risk of dementia and Alzheimer’s disease.

5. Better Sleep

A consistent cardio routine helps regulate your sleep cycle, making it easier to fall asleep and stay asleep — something that becomes increasingly elusive for many women in their 40s. Anyone else wide awake at 3am every day?

6. Blood Sugar + Insulin Sensitivity

Cardio helps regulate blood sugar levels and improves insulin sensitivity, which is important for preventing and managing type 2 diabetes — especially during perimenopause and menopause when our hormonal landscape shifts.

It’s Not Just About the Burn — It’s About the Joy

Let’s be real: most of us aren’t lacing up our shoes or clipping into a bike because we’re obsessed with burning calories. We do it because movement feels good. Because for 45 minutes, we get to shut out the world, sweat out the stress, and maybe even sing along to that 2005 club anthem that still hits just right.

That’s the thing about spin (and all forms of group cardio): it’s not punishment. It’s permission.

Permission to move your body in a way that feels good. Permission to reclaim your energy. Permission to remember that fitness isn’t just functional — it can be fun.

So when we talk about finding movement you enjoy, that’s not fluff — it’s foundational. Joyful movement is the kind you come back to. And if that’s dancing in your kitchen, power-walking with a podcast, or sweating it out to P!nk under flashing lights at Warehouse, that’s valid. That’s movement that sticks.

Strength vs. Cardio: Why It’s Not Either/Or

The current fitness narrative often positions strength training and cardio as opposing forces — and that’s just not true. You don’t have to choose. You shouldn’t have to choose, that’s where our diverse schedule and combo classes come in.

Strength training builds muscle, improves metabolism, and protects your joints. Cardio keeps your heart and lungs healthy, improves stamina, and boosts your mood. They complement each other beautifully — like protein and carbs, or leggings and a good sports bra.

If you’re lifting weights, amazing. Keep going. But don’t let go of the things that keep your heart and spirit strong too.

The Warehouse Way: Cardio, Community + Coming Alive

At Warehouse Spin & Fitness, we’re not here to sell fear or restriction. We’re here to invite you in — into a community that values real movement, real people, and real fun.

We believe cardio has a place in your life not because you “have to,” but because it can make you feel more alive. And what’s more enjoyable than hopping on a bike to nowhere in a dark room, surrounded by other incredible humans, pedaling like you’re chasing the beat drop of your favorite throwback banger?

It’s not about chasing skinny. It’s about chasing strong. Empowered. Energized. Connected.

So, Should You Do Cardio? Yes — If It Feels Good.

We’re not saying you need to become a marathon runner or hit a spin class seven days a week (please don’t, we definitely recommend rest days). But if you’ve been scared away from cardio by influencers telling you it’s “bad” or “dangerous,” we want to gently remind you: movement is medicine.

Your body was built to move. Your heart was meant to work. And your spirit was made to dance, sing, sweat, and sometimes scream-sob your way through a Tabata track.

You don’t have to fear cardio. You just have to find your rhythm with it.

TL;DR: Here’s What We Know

• Cardio isn’t bad for you — it’s actually amazing for your heart, mind, and longevity.

• Cortisol increases during any type of exercise. That’s normal, not dangerous.

• Women in their 40s and beyond benefit from cardio.

• Joyful movement is sustainable movement — spin, dance, walk, ride, run, whatever brings you joy.

• Cardio + strength training = a powerhouse duo. You can (and should) do both.

• Community and fun are just as important as form and reps.
  

Final Word:

Let’s retire the idea that there’s one “right” way to move your body. Let’s stop letting fear-based fitness content steer the ship. And let’s give ourselves permission to move — to sweat, to smile, to breathe hard, and to love it.

Because at the end of the day, cardio isn’t the enemy. Fear is. Shame is. Hustle culture is. But that 45-minute spin class with your favorite playlist and the instructor who shouts “YOU GOT THIS”? That’s pure magic.

See you on the bike.

Spinning Away Stress: The Mental Health Benefits of Group Fitness

Exercise is not just about sculpting the body; it's a powerful tool for nurturing the mind. In the world of spin and group fitness, the benefits extend beyond physical health, reaching into the realm of mental well-being. Join us as we explore how the invigorating world of spin and group fitness at Warehouse Spin & Barre can be your ticket to stress relief, improved mental health, and self-care.

The Stress-Relief Power of Spin

Riding the Wave of Endorphins

Stress is an unavoidable part of modern life, but how we manage it makes all the difference. Spin classes offer a dynamic and effective way to combat stress. As you pedal to the rhythm of energizing music, your body releases endorphins, those feel-good hormones that act as natural stress relievers. The repetitive nature of spinning also serves as a form of active meditation, allowing you to clear your mind and focus on the present moment. 

Mental Health Boost through Group Fitness

Building a Supportive Community

The community aspect of group fitness is a game-changer for mental well-being. In a world where connection is more vital than ever, group fitness classes provide a sense of belonging. At Warehouse Spin & Barre, it's not just about the workout; it's about the people sweating it out beside you. The camaraderie formed in these classes creates a supportive environment where individuals can share their fitness journey and uplift one another.

Spinning Your Way to Better Sleep

The Sleep-Inducing Benefits of Exercise

Quality sleep is a cornerstone of mental health. Regular exercise, like the invigorating spin classes at Warehouse Spin & Barre, is linked to improved sleep patterns. The exertion of energy during a spin session, coupled with the release of endorphins, contributes to a more restful night's sleep. Better sleep, in turn, enhances mood, cognitive function, and overall mental resilience. Our Spin & Yin class on Wednesday nights is a great way to incorporate the benefits of spin with the calming and relaxing benefits of yin yoga. Leave feeling zen and ready for bed.

Stress Reduction and the Mind-Body Connection

The Symbiosis of Physical and Mental Well-Being

Spin and group fitness emphasize the mind-body connection. As you push through challenging intervals and climb metaphorical hills, you're not just training your body; you're honing mental resilience. The discipline required to conquer a tough workout translates into a mindset that can better navigate the challenges of everyday life. The mental strength cultivated in spin class becomes a powerful asset in facing stressors head-on.

Empowerment Through Fitness

Fitness for Everybody & EVERY BODY

At Warehouse Spin & Barre, we believe in fitness for everybody and every body. This inclusivity is not just a slogan; it's a philosophy that promotes empowerment. Engaging in regular spin and group fitness classes fosters a sense of accomplishment, boosting self-esteem and confidence. As individuals see progress in their physical abilities, they also witness positive changes in their mental outlook.

The Role of Self-Care in Group Fitness

Prioritizing Your Well-Being

Self-care is more than a buzzword; it's a fundamental aspect of mental health. Group fitness, with its holistic approach to well-being, becomes a cornerstone of self-care. Taking the time to attend a spin class is not just a workout; it's a deliberate act of self-love. It's a moment carved out of a busy day to prioritize personal health and happiness.

Creating a Positive Feedback Loop

The Ripple Effect of Fitness on Mental Health

The benefits of spin and group fitness on mental health create a positive feedback loop. Improved mood, reduced stress, and enhanced well-being motivate individuals to continue their fitness journey. As they witness the transformative impact on their mental health, the motivation to maintain an active lifestyle becomes intrinsic.