We all know that movement and exercise throughout life is beneficial, but as our bodies change over the years, it is also worthwhile considering what best suits us.
I’d really only focused on cardiovascular exercise until about 18 months ago when I requested a strength training programme at my local gym and I prefer it.
I switched to strength training, as I am at a higher risk of osteoporosis later in life due to my premature menopause. I take HRT to help protect my bones, but if you follow my work, you will appreciate that HRT only makes up half of the way I support myself and I have to work on the rest.
I find my body recovers much better from strength training than intense cardiovascular training and it also doesn’t hurt as much!!
I’ve asked the fabulous Paula Ferris – Health and Fitness Trainer, who I met at a retreat last year to support this blog. Paula is the most jolly, smiley and fabulous person who runs a variety of online fitness classes and I hope her words tempt you to take the next step into your own self-care.
There are so many myths and misconceptions around strength training, and as a health and fitness specialist for over 20 years I hear “I don’t want to look like Arnie!” or “I will weigh too much”. I would like to just reinforce the importance of adding strength work to your weekly workouts or health routines. Women’s bodies do not have enough testosterone to even start to look big and bulky if general strength work is taken on. Strength training becomes even more important for those going through the menopause. Menopause causes changes in everything from body composition to bone density to temperature regulation. Among the ways to mitigate the symptoms of menopause, exercise is excellent – and any form is good, make it fun, sociable, fit with your lifestyle and varied, just enjoy movement. But as studies have shown – Strength training is one of the best. These include increased production of muscle-building stem cells, increased metabolism, increased bone density, improved cardiovascular (and overall) health, decreased joint pain, improved mood and decreased hot flashes / flushes.
Women with a higher percent of lean body mass have higher resting metabolic rate, and therefore burn relatively more calories throughout the day. Since weight training builds up your muscle fibre and your ability to create muscle fibres, it also increases your metabolism and helps stave off the peri & postmenopausal weight gain that many females experience.
Home workouts and gym based programmes would include a balance of muscle groups for example: Legs, Core, Back, Chest and Arms. Exercise may include: Squats, Lunges, Plank, Press Ups and a Postural Rowing move. Actions may fall into Push, Pull, Hinge, Squat and Lunge breakdowns. Time for your strength session 35-45 mins 2 times per week. Look at 3 x 10 repetitions per exercise.
Paula Ferris
positiveenerje.com
