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.