Why is strength training important for menopause?
During the perimenopausal phase, hormonal fluctuations occur, giving rise to menopausal symptoms like hot flushes and anxiety. However, as this period concludes, there is a permanent decline in estrogen levels, the key female sex hormone.
This hormonal shift can impact the body in various ways, notably increasing the vulnerability to osteoporosis due to the role of estrogen in maintaining bone strength. The reduction in estrogen levels can result in decreased bone density and a heightened risk of fractures.
Engaging in strength training proves beneficial in mitigating these effects. Research indicates that regular exercise can reduce the risk of developing osteoporosis in postmenopausal women. Moreover, a study involving women with postmenopausal osteoporosis revealed that those who engaged in strength training twice a week exhibited better bone density compared to their non-training counterparts.
Beyond fortifying muscles and bones post-menopause, strength training offers additional advantages.
Weight management
Unfortunately, weight gain can be more common around the menopause. This can include an increase of ‘visceral fat’ which is the harmful type of fat that can build up around your internal organs. The reasons for these changes in body composition are not clear, but may include the loss of oestrogen at menopause.
Strength training can help to improve your metabolism at this time of life. By building muscle mass, you can increase your resting metabolic rate. Having a higher metabolic rate is good because it means you use more energy even at rest. So, building more muscle can help you to manage your weight during the menopause and beyond.
WHAT IF …
There was a simple, low-impact & low-intensity program that could:
- Help you manage menopause weight gain better
- Benefit your health & heart
- Improve your balance & mobility
- Strengthen bones & muscle
- And help you lose or maintain weight
- Would you be interested in learning more?
6 Weeks of Strength, Balance, Movement & Energy
STRENGTH & MOBILITY is 6 weeks of low impact, low intensity workouts – designed to help you to be strong, balanced & energized – moving efficiently – pain free.
This program is geared to ALL AGES and ALL fitness levels – especially beginners and boomers. There are options of modifications and intensifications throughout the videos.
The focus is on Strength – Stability – Balance – Mobility – and 360 Core Training. All workouts are geared towards getting stronger, in control, & more balanced – so daily life becomes easier & safer.
Strength training is essential for overall health and fitness. It not only helps in building stronger muscles and bones but also improves posture, balance, and coordination.
These days, too many of us just sit! We’re very sedentary. It’s important to incorporate strength training in our daily routine to combat the negative effects of sitting for prolonged hours.
And .. strength training can help prevent chronic illnesses such as obesity, heart diseases, and type 2 diabetes by boosting metabolism and improving insulin sensitivity.
Key Program Points:
- All you need is wifi … a set of dumbbells, mini-loop resistance bands and an optional step (or bench/stable chair)
- Designed for home or travel workouts with small spaces
- This is a low-impact, low-intensity program
- Geared to ALL AGES & ALL fitness levels – especially beginners and those looking to work on balance & stability. Modifications and intensifications are offered through the workout videos
11 Full Length Workout Videos
We’re working & challenging our muscles to help us get stronger. Yes – to look better and more toned, but also to help make our daily living easier. And more importantly, we’re building muscle mass – because as we age, we lose it if we don’t work it!
It’s all about CONTROL!! Stability is the ability to control our bodies during movement. That’s the challenge today – to control our bodies as we move through different stabilizing movements.
Balance is all about controlling the body without movement. Holding strong – feeling the wobble – and powering through it. We’re starting this workout throwing off our center of gravity, increasing the balance – and then heading to the floor removing pillars and focusing in.
We’re fighting for our goals – getting our heart pumpin’ in this epic cardio HIIT session. Impact and low impact options are provided so everyone, no matter what level, will feel successful in this session.
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- We’re training more than just abs in this workout! This is 360 degree core training. We’re working the tummy – the booty – and the lower back. Strengthing and toning it all! Rock it!
Mobility is learning to move more efficiently, pain free! The main benefit of mobility training is it helps you move in a greater range of motion without muscle stiffness. It helps make daily activites easier, safer, and more fun.