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Menopause and Fitness

By on April 16, 2014
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By the Go Fit Gals

As we age our muscles reduce in both size and strength. This is called sarcopenia and it is a natural occurrence with aging.

Most adults will lose between 5-7 pounds of muscle every decade and us women, after the age of 30, will also decrease in our muscle density while increasing our intramuscular fat (awesome, uh?). 

Intramuscular fat is the fat that is located throughout the skeletal muscles and has been associated with conditions such as insulin resistance and type 2 diabetes.

Now, because of this loss of lean muscle mass (that happens with every passing decade), our metabolism will also decrease and a lower metabolic rate is one of the main contributors to middle-aged spread.

But, this can all change with a progressive strength training program.

More than cardio, or aerobic fitness, strength training is the key for women in their menopausal years to decrease body fat, build lean muscle mass, improve bone density and increase their metabolism.

 

Other benefits of strength training include: 

• Reduced risk of adult-onset diabetes

• Lower blood pressure

• Decreased arthritis pain

• Maintenance of and improvement in lower back health

 

Without strength training the menopausal woman will continue that rapid decline of lean muscle tissue – which in turn will make her a fat-storing machine instead of a fat-burning machine. 

Strength training can also provide a “calming” effect on our emotions and help aid with sleep – both symptoms of menopause. This translates to a happier household in general.

Try this sample workout program, specific for women, to help build your lean muscle mass. Perform like a circuit, one exercise after the other, for 2-3 sets.

 

All you need for this workout is 30 minutes, a stability ball and some heavy dumbbells. 

 

Exercise Reps
1. Chest press off a ball 12-15
2. Squat with dumbbells 15-20
3. One-arm row 12-15
4. Plank 30 seconds
5. Squat and press 12-15
6. Deadlift 15-20
7. Side plank 30 seconds each side
8. Reverse flys over the ball 12-15
9. Tricep kickbacks 12-15
10. Stationary Lunge and bicep curl 10 reps each lead leg

 

Go Fit Gals has a plan specific for peri- and menopausal women called the Hot Flash Hottie. In this plan we have developed 6 weeks of progressive workouts that focus on building a fitness base and then layering on top of that base. By the end we have had women see improvements of 100-600% in strength and power – as well as inches lost and weight dropped! No other form of exercise can do that for this population.

So, go pick some weights up ladies and start channeling your inner Hot Flash Hottie.

 

go fit gals tight head shot white shirtsThe Go Fit Gals are your experts in fitness and nutrition for women from new mommies to menopause. They provide the coaching and the inspiration to get their members strong, healthy and confident through our unique online programs based on eating clean and training dirty.

 

 

 

 

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