Fitness, Personal Training, Workout
As hormones change and the metabolism slows down it can be harder and harder to maintain a healthy weight and good body shape. Fortunately, it doesn’t have to be like this. As the body changes, so should the method of your training to ensure your best days are ahead of you.
Rather than thinking you’re too old to introduce resistance (weight) training to your workout, in post-menopausal years it becomes a case of being too old not to introduce it. Up until this point, you may have kept trim with regular cardiovascular exercise like running, swimming or cycling. Whilst it is absolutely vital that regular cardiovascular exercise is maintained, it becomes equally important to introduce a resistance training programme too. Don’t be fooled into believing the common misconception that you’ll get big and bulky from lifting weights, women don’t have anywhere near as much testosterone and have to work considerably harder than men to increase muscle size.
A resistance training programme will at first consist of 2-3 sessions a week of medium – high repetitions (10-15) with low to medium weight intensity, initially focussing on major muscle groups and then onto smaller areas of the body. Regular resistance training will preserve muscle mass as you get older by slowing down Sarcopenia (a reduction in muscular size and strength). Resistance training is also directly linked to maintaining high bone density thus reducing the risk of osteoporosis and injuries in later life. Regular resistance training will also slow down reduction in metabolic rate which is a direct cause of weight gain.
You won’t necessarily need to go near the muscled men in the gym either (unless you really want to). Most health clubs will have a fixed strength training area which is equipped with machines to target different muscle groups, and if you are not sure where to start, just ask a member of the gym team at your local health club or book a session or two with a Personal Trainer who will help get you started.
As women go through the menopause the most important change to address is the body’s dramatic shift in hormone balance. Whilst this isn’t the same for everyone, it is likely to lead to weight gain on the tummy, backside and legs. By starting a regular resistance training program you will increase your testosterone levels which will allow your body to fight back against this shift.
Although, the hormonal shift is not uniform to everyone, the most likely change will be an increase in cortisol – the stress hormone. An increase in cortisol is a direct cause of weight gain around the stomach so it is important to keep stress as low as possible by taking time out and relax with regular walks, yoga, massages, spending time with the family and by maintaining an active sex life.
