For women, how we exercise, should really change depending whether we are in our puberty, in 20s, 30s, 40s, 50s or beyond as our body, its capabilities, its needs change during the different decades and stages of flight. I have in the past written an article on how women should exercise and eat based on in what stage of the menstrual cycle they are at. In this article I focus on exercising in perimenopause and menopause. If you want to learn more about what is perimenopause and menopause, how you can support your body in in these phases of life with proper nutrition and other lifestyle modifications then click to read this article.
Perimenopause and menopause bring a range of additional physical changes due to oestrogen, progesterone and testosterone depletion. Exercise can help to alleviate several of these challenges, aiding in muscle and bone health, reducing fat accumulation, aiding with brain health and maintaining metabolic functions to name a few. I have read in the past a book from Dr. Stacey Sims, called 'Roar', to which I refer back to again and again. In this book she focuses on how to optimise women's nutrition, hydration, and training strategies to enhance performance and health by aligning them with the unique physiological needs and hormonal cycles of female athletes. Recently I have listened to quite a few of the podcasts where Dr. Sims talks about the the best exercises during perimenopause and menopause to support woman's health and below I am sharing what I have learnt from her. If you haven't yet heard of Dr. Stacey Sims, then she is an international environmental exercise physiologist and nutrition scientist whose goal is to revolutionise exercise nutrition and performance for women.
Importance of Resistance Training for Muscle and Bone Health- Lift Heavy Weights
Maintaining muscle mass during menopause is crucial, and resistance training is a key component. Dr. Stacy Sims emphasises the importance of heavy lifting, but if you haven't done it before, start slowly and build up over the weeks and months. The goal isn’t to bulk up but to stimulate the central nervous system and promote muscle growth. Sims advises focusing on low repetitions of heavy lifts, such as deadlifts, performed to the point of fatigue while maintaining good form. Aim for 3 to 5 sets of 6 or fewer reps with fully resting between the sets (2-5 minutes).
Despite concerns, Sims reassures that lifting heavy weights won’t lead to bulkiness unless accompanied by excessive gym time, no cardiovascular exercise, and a high-calorie diet. Consistent resistance training is essential for lifelong muscle and bone strength.
High-Intensity Interval Training (HIIT) for Fat Loss
High-intensity interval training (HIIT) is recommended for menopausal women no more than twice a week. HIIT involves short bursts of intense exercise not more than 30 seconds with heart rates reaching 80-90% of the maximum (subtract your age from 220 to get to your maximum heart rate), followed by 1-2 minute recovery periods. Sims notes that while moderate-intensity exercise can raise cortisol levels, proper HIIT sessions can actually lower cortisol, boost growth hormone and testosterone, and reduce abdominal fat. These sessions also improve sleep and recovery. Same as with resistance training, if you haven't done HIIT training before, start from the easiest ones for you and move onto more challenging ones. Here are a few examples of HIIT exercises: sprints, jumping jacks, high knee runs, burpees, mountain climbers, box jumps, squat jumps, jumping lunges, pushups etc.
Plyometric Training for Bone Health- Explosive Movements
Plyometric exercises, such as box jumps and jumping lunges, or alternatives like kettlebell swings, are beneficial for bone mineral density and metabolic control. Sims highlights research showing that regular jumping can normalise bone density, especially when focused on stiff-leg landings. You can also try and do skipping on a regular basis. Plyometrics are essential for preserving bone density and countering its loss during menopause.
Tailoring Exercise to Ability and Time- Learning Proper Movement
For those new to lifting, proper movement is crucial. Sims suggests using apps, online coaching, and programs like Les Mills or Haley Happens Fitness to learn correct form before beginning gym workouts. This ensures a safer and more effective exercise experience. If you haven't done weight-lifting before, it would be good to have a few sessions with a personal trainer to learn different exercises and also using a proper form, so you won't injure yourself.
Using Bodyweight, Bands, or Weights at Home
Resistance training doesn’t require extensive equipment. Items, like filled water-bottles (with water or sand) can serve as improvised weights for exercises like squats. Sims recommends varying workout intensity with exercises like burpees and air squats while walking in a park, showcasing the adaptability of exercise routines to available resources. I personally use also resistance bands for strength training as they come in different strengths and lengths and are good choice for lowering chances for injuries.
Another good way to strengthen muscles and bones is to use weighted vest, when you go for walks, when you do bodyweight exercises like squats, push-ups etc.
Structuring Efficient, 30-Minute Routines
For busy schedules, concise, 30-minute resistance training sessions two to three times a week are effective. These sessions can incorporate high-intensity elements like squat jumps and can be performed in simple settings like a garage. Combining resistance and sprint workouts can maximise efficiency, emphasising that even short exercise periods can be incredibly beneficial for fitness maintenance.
During menopause, exercise plays a pivotal role in maintaining health. Experts like Dr. Stacy Sims recommend heavy resistance training with low repetitions to the point of fatigue to promote muscle growth and strength. High-intensity interval training, limited to twice a week, helps reduce abdominal fat and improve overall well-being. Plyometric exercises enhance bone mineral density and metabolic control. Proper movement and adaptability in exercise routines ensure effectiveness and safety. Even short, well-structured sessions can significantly impact fitness and health during menopause.
Don't hesitate to reach out to me for guidance in nutrition in perimenopause and menopause at info@katrinpeo.com.
Comments