Menopause Exercise Plan:
The following are some of the most common exercises for women during their period. They are not only good for your health but they will also help you lose weight and build muscle. You may want to try these exercises even if you have never exercised before!
1) Weighted Sit Ups:
Weighted sit ups are one of the best ways to burn calories while building muscle mass. These exercises will work your abdominal muscles which are responsible for storing fat. Weighted sit up will also strengthen your core and improve balance.
2) Dumbbell Bench Presses:
Dumbbell bench press is another great way to burn calories while building muscle mass. These exercises will work your chest, shoulders, triceps and bicep area which are responsible for holding onto fat around the waistline. Dumbbell bench presses will also strengthen your back and improve balance.
3) Barbell Curls:
Barbell curls are another great way to burn calories while building muscle mass. These exercises will work your upper arms which are responsible for holding onto fat around the neck and upper back. Barbell curls will also strengthen your back and improve balance.
4) Kettle Bell Swings:
Kettle bell swings are another great way to burn calories while building muscle mass. These exercises will work your glutes, hips and lower back which are responsible for holding onto fat around the lower body. Kettle bell swings will also strengthen your core and improve balance.
Strength Training Post Menopause:
During menopause, it is important to keep up with strength training as this can prevent bone loss. When women enter menopause, they are at a greater risk of developing osteoporosis. Osteoporosis causes the bones to become brittle and can lead to a higher risk of fractures which may be potentially life threatening. In some cases, this disease can also cause one to become disabled or even lead to death.
In fact, 1 in 2 women over the age of 50 will suffer from osteoporosis or low bone-density.
The good news is that there are things you can do to help prevent against bone loss. Strength training is one of the best ways for women over the age of 50 to prevent bone loss and osteoporosis. During menopause, women lose about 1% of their bone mass each year. By engaging in just a little bit of weight-bearing or resistance training on a regular basis, this bone loss can be reduced by up to 50%.
For women who are starting out with little to no experience with resistance training, a great way to build lean muscle is by using your own body weight as resistance. There are a lot of different exercises that can be done without any equipment at all! All you need is a little space in your home and a little time each day. You can perform push-ups, pull-ups, squats, lunges, planks and many more exercises just using the floor!
You can slowly increase the difficulty of these exercises as your strength improves.
If you are a woman who already has a lot of experience with resistance training, you might want to consider a few items of light free weight, such as a set of 1-2 kg dumbbells. While it is true that women tend to lose muscle faster than men, this is not a major concern for women unless they are completely immobilized. As long as you are regularly engaging in some sort of physical activity, your body is going to be able to maintain and even build muscle at a reasonable rate. For women who are health and physically fit, it is rare for them to lose all of their strength and muscle due to inactivity alone.
For those who are new to strength training, it is recommended to start with light weights and to only work with a weight load that is comfortable for you. You should be able to complete at least 8-12 reps of a certain exercise using good form before adding more weight. It is also very important to ensure that you are always engaging your core during these exercises. This will not only help you to get the most out of these workouts, but it will also help to protect your back.
As a woman who is new to strength training, here are a few tips to remember:
-Always keep your core engaged and try not to let your back arch too much when doing exercises like sit-ups or bent over rows. This will help to prevent injury and will also allow you to use your core to help stabilize yourself.
-Don’t forget to take rests when needed. If an exercise is too difficult, try lowering the weight load or opt for an easier exercise instead.
-Always use good form when it comes to strength training. It is better to perform an exercise slowly and with good form than to rush though it and risk injury or shortening your muscle fibers.
-Don’t be afraid to ask for help if you don’t understand something.
Sources & references used in this article:
Canadian consensus on female nutrition: adolescence, reproduction, menopause, and beyond by …, L Tumback, A Cheung, Nutrition Working Group – Journal of Obstetrics and …, 2016 – Elsevier
Role of exercise and nutrition in menopause by AR Hagey, MP Warren – Clinical obstetrics and gynecology, 2008 – journals.lww.com
Influence of resistance training on blood pressure in patients with metabolic syndrome and menopause by GA Cardoso, AS Silva, AA de Souza… – Journal of Human …, 2014 – content.sciendo.com
The effect of 48 weeks of aerobic exercise training on cutaneous vasodilator function in post-menopausal females by GJ Hodges, L Sharp, C Stephenson… – European journal of …, 2010 – Springer
Effects of exercise training and Mediterranean diet on vascular risk reduction in post-menopausal women by A Alkhatib, M Klonizakis – Clinical hemorheology and …, 2014 – content.iospress.com
The exercise timing hypothesis: can exercise training compensate for the reduction in blood vessel function after menopause if timed right? by L Gliemann, Y Hellsten – The Journal of physiology, 2019 – Wiley Online Library
… luteinizing hormone in women aged 35 to 60 years: National Health and Nutrition Examination Survey III and National Health and Nutrition Examination Survey 1999 … by M Wiacek, W Hagner, IZ Zubrzycki – Menopause, 2011 – journals.lww.com