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Cardio Is Getting a Bad Rap — Here’s Why It’s Essential for Women
Cardio has had a PR problem. Once the go-to modality for women’s fitness, it became synonymous with burnout, overtraining, and working out solely for aesthetic results. In recent years, as strength training and mobility have (rightfully) taken center stage, cardio got edged out of the spotlight. But at barre3, we believe it’s time for a reintroduction—and a redefinition.
Cardio, especially in the form of steady-state movement, offers a powerful way to build endurance, improve cardiovascular health, boost mood, and support long-term well-being. And when we reframe cardio as a tool for resilience and self-awareness—rather than punishment or performance—it becomes an essential part of a balanced fitness routine. That’s where b3 Cardio comes in.
What is b3 Cardio?
Unlike traditional cardio classes that focus on high-intensity intervals and breathless effort, b3 Cardio is rooted in aerobic, steady-state movement. Fitness industry experts refer to this as Zone 2 cardio, which means you’re working at 60-75% of your maximum heart rate. (For women, that’s typically calculated as 206 – [0.88 x your age.)
In practical terms? Your breath is elevated but steady, you can still speak in full sentences, and your body feels energized, not depleted. It’s the sweet spot of challenge and sustainability — a place where real, lasting change happens. As Dr. Andy Galpin and Dr. Andrew Huberman have discussed, steady-state cardio supports metabolic flexibility, improves endurance, and can be done regularly without contributing to chronic fatigue or disrupting your hormones.
Why It’s Especially Supportive for Women
Steady-state cardio is uniquely beneficial for women. It:
-
Builds endurance without excessive cortisol spikes or hormonal strain
-
Supports heart health across life stages
-
Improves metabolic function, allowing the body to better use fat for fuel
-
Complements recovery by increasing circulation and reducing soreness
Most importantly? This type of cardio doesn’t require a “go hard or go home” mentality. You can do it consistently, recover easily, and feel the benefits long after your workout ends.
From Burnout to Balance: A New Cardio Narrative
We designed b3 Cardio to be something you can return to again and again — because it works with your body, not against it. Each class includes approximately 20 minutes of full-body, steady-state movement, with optional low-risk impact layers (like hops and jumps) to dial up the intensity if that’s what you’re craving.
You’ll move through exercises like skater jumps, plank jacks, and jumping jacks — but always from a place of form-first alignment and core engagement. We also build in time for targeted core work and mat-based postures, so you finish class feeling balanced, strong, and energized.
Want to elevate your cardio workout from home? The Cardio Prop Kit comes with all the tools used in b3 Cardio — including a resistance band and handheld weights — so you can bring intention and variety to every online workout.
How You Know You’re Doing It Right
One of the most common questions we hear is: How do I know if I’m staying in the steady-state zone?
While fitness trackers and wearables can help, we encourage a more intuitive approach that we call Mindful Metrics. Instead of relying on data, we tune into biofeedback:
-
Can you breathe deeply and evenly?
-
Can you talk while moving, even if your breath is slightly elevated?
-
Do you feel warmth, energy, and focus — not overwhelm or strain?
These cues keep us present and in touch with our body’s needs, which builds internal awareness and resilience over time.
Mental Health Matters, Too
Yes, b3 Cardio builds physical endurance — but it also supports mental and emotional well-being. Regular steady-state cardio for women has been shown to:
-
Boost mood by increasing serotonin and dopamine
-
Improve focus and cognition by increasing blood flow to the brain
-
Enhance stress resilience by regulating the nervous system’s response to future challenges
The best part? Many of these benefits can be felt immediately after class. And with consistency, they become lasting changes that support your daily life.
Whether you’re new to cardio or looking to reconnect with it in a way that feels sustainable, b3 Cardio meets you exactly where you are. Find your local studio or experience b3 Cardio with a 14-day free trial of barre3 online. Your heart — and your whole self — will thank you.
Cardio has had a PR problem. Once the go-to modality for women’s fitness, it became synonymous with burnout, overtraining, and working out solely for aesthetic results. In recent years, as strength training and mobility have (rightfully) taken center stage, cardio got edged out of the spotlight. But at barre3, we believe it’s time for a reintroduction—and a redefinition.
Cardio, especially in the form of steady-state movement, offers a powerful way to build endurance, improve cardiovascular health, boost mood, and support long-term well-being. And when we reframe cardio as a tool for resilience and self-awareness—rather than punishment or performance—it becomes an essential part of a balanced fitness routine. That’s where b3 Cardio comes in.
What is b3 Cardio?
Unlike traditional cardio classes that focus on high-intensity intervals and breathless effort, b3 Cardio is rooted in aerobic, steady-state movement. Fitness industry experts refer to this as Zone 2 cardio, which means you’re working at 60-75% of your maximum heart rate. (For women, that’s typically calculated as 206 – [0.88 x your age.)
In practical terms? Your breath is elevated but steady, you can still speak in full sentences, and your body feels energized, not depleted. It’s the sweet spot of challenge and sustainability — a place where real, lasting change happens. As Dr. Andy Galpin and Dr. Andrew Huberman have discussed, steady-state cardio supports metabolic flexibility, improves endurance, and can be done regularly without contributing to chronic fatigue or disrupting your hormones.
Why It’s Especially Supportive for Women
Steady-state cardio is uniquely beneficial for women. It:
-
Builds endurance without excessive cortisol spikes or hormonal strain
-
Supports heart health across life stages
-
Improves metabolic function, allowing the body to better use fat for fuel
-
Complements recovery by increasing circulation and reducing soreness
Most importantly? This type of cardio doesn’t require a “go hard or go home” mentality. You can do it consistently, recover easily, and feel the benefits long after your workout ends.
From Burnout to Balance: A New Cardio Narrative
We designed b3 Cardio to be something you can return to again and again — because it works with your body, not against it. Each class includes approximately 20 minutes of full-body, steady-state movement, with optional low-risk impact layers (like hops and jumps) to dial up the intensity if that’s what you’re craving.
You’ll move through exercises like skater jumps, plank jacks, and jumping jacks — but always from a place of form-first alignment and core engagement. We also build in time for targeted core work and mat-based postures, so you finish class feeling balanced, strong, and energized.
Want to elevate your cardio workout from home? The Cardio Prop Kit comes with all the tools used in b3 Cardio — including a resistance band and handheld weights — so you can bring intention and variety to every online workout.
How You Know You’re Doing It Right
One of the most common questions we hear is: How do I know if I’m staying in the steady-state zone?
While fitness trackers and wearables can help, we encourage a more intuitive approach that we call Mindful Metrics. Instead of relying on data, we tune into biofeedback:
-
Can you breathe deeply and evenly?
-
Can you talk while moving, even if your breath is slightly elevated?
-
Do you feel warmth, energy, and focus — not overwhelm or strain?
These cues keep us present and in touch with our body’s needs, which builds internal awareness and resilience over time.
Mental Health Matters, Too
Yes, b3 Cardio builds physical endurance — but it also supports mental and emotional well-being. Regular steady-state cardio for women has been shown to:
-
Boost mood by increasing serotonin and dopamine
-
Improve focus and cognition by increasing blood flow to the brain
-
Enhance stress resilience by regulating the nervous system’s response to future challenges
The best part? Many of these benefits can be felt immediately after class. And with consistency, they become lasting changes that support your daily life.
Whether you’re new to cardio or looking to reconnect with it in a way that feels sustainable, b3 Cardio meets you exactly where you are. Find your local studio or experience b3 Cardio with a 14-day free trial of barre3 online. Your heart — and your whole self — will thank you.
