Bike Sprints: Increase Your Cardiovascular Fitness & Lower Your Chronic Disease Risk

In this solo episode, Dr. Stephanie explores the benefits of high-intensity interval training (HIIT) for women in perimenopause and menopause. Inspired by an Instagram poll, she highlights how sprinting and HIIT improve longevity, cardiovascular health, and muscle maintenance. Dr. Stephanie discusses VO2 max, the importance of fast-twitch muscle fibres, and the hormonal effects of aging. She prescribes low-impact HIIT options like cycling and elliptical, with an eye on the AI-driven CAROL bike for efficiency.

Save $100 with code BETTER at https://carolbike.com As the doctor says, 'Today is the oldest you've ever been and the youngest you'll ever be, so why not start now?'

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(3:00) Benefits of High Intensity Interval Training
(8:00) Improving Bone Density and VO₂ Max
(16:00) Sprint Training for Muscle Fibre Health
(27:00) Impact of Menopause on Exercise
(42:00) Efficient, Personalized Workouts With Carol

Resources mentioned in the episode can be found at: https://drstephanieestima.com/podcasts/ep432/

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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