Why Steady State Cardio Might Be The Most Underrated Tool In Your 40s (And Beyond)
Feeling puffed walking to the car? Struggling to find your fitness groove after 40? You’re not alone—and the fix might be simpler than you think.
Cardiovascular health often gets overlooked in favour of flashy HIIT sessions or heavy strength training. But if you’re looking to lose a few kilos, increase energy, and feel confident in your body long term, it’s time to put low-intensity steady state (LISS) cardio at the centre of your routine.
Let’s unpack why steady-state cardio is essential for your results, your recovery… and your sanity.
Your Biological Age Matters More Than Your Birth Certificate
We often get caught up in chronological age, but your body’s metabolic age tells a much clearer story. In your 40s and beyond, recovery, joint resilience, and hormone regulation start to shift. And if your training plan doesn’t adapt with that in mind, it can lead to plateaus—or worse, injury.
That’s why jumping into running or HIIT might feel like the “go hard or go home” move, but it’s usually the fast track to pain and burnout.
Cardio Is More Than Just “Heart Health”
Yes, cardiovascular training improves heart and lung capacity, but that’s just the start:
- Boosts metabolism and helps regulate blood sugar
- Improves stamina and energy for daily life (not just workouts)
- Supports weight loss without the cost of wear and tear on joints
- Enhances mental clarity, reduces anxiety, and supports sleep
The real goal is feeling strong enough to do what matters—like chasing your kids around or getting through a full day without crashing.
Why Most People Get Cardio Wrong (Especially Over 40)
We love ambition. But too often, we see people return to exercise with 20-year-old expectations and bodies that aren’t quite ready. The result?
- Overuse injuries like runner’s knee, shin splints, and plantar fasciitis
- Lower back pain from poor hip and core stability
- Chronic fatigue and elevated stress from high cortisol levels
And that’s before we consider the tradeoff of time, energy, and motivation needed to sustain it.
The Power Of Zone 2 Training
Low-intensity, steady-state training—especially in Zone 2 (60–70% of max heart rate)—is the sweet spot:
- Keeps cortisol low and nervous system calm
- Improves oxygen efficiency and metabolic health
- Is gentle on joints, making it sustainable long term
- Helps reduce body fat when paired with consistent movement
If you can walk at a brisk pace while holding a conversation, you’re likely in Zone 2. Aim for 30–45 minutes per session, three times a week as a starting point.
Think of it as the foundation of your fitness triangle—build this base, and everything else gets easier.
Smart Ways To Make Time For Cardio (Without Overhauling Your Schedule)
It’s not about adding more to your day—it’s about swapping smarter.
- Walk your kids to daycare
- Take work calls on the move
- Add 10–15 minutes on a treadmill post-workout
Steady state cardio isn’t just exercise—it’s an opportunity to decompress, destress, and recentre. And that’s what makes it powerful.
You Don’t Need To Break Yourself To Get Results
For many people over 40, sustainable progress comes from a shifting mindset. Instead of chasing intensity, focus on consistency. Instead of trying to “torch fat” in 20 minutes, invest in practices that help your body recover and perform every day.
And if you’re working to rebuild energy, lose stubborn fat, or improve heart health, start with the most overlooked, but effective, tool in your kit: steady state cardio.
If you prefer to learn visually, watch the full deep-dive on this topic in our Level Up Live training here
Want to train in person? If you’re local, our personal trainers at 5th Element Wellness in Fitzroy North can help. Book your free consultation here.
Not local? I coach clients online worldwide. For more practical training and nutrition strategies, follow me on Instagram: @thesammyroberts
About the Author: Sam Roberts
