In the United States, each year, approximately 1.3 million women become menopausal. For many of these women, weight gain is a side effect of menopause.
Are you premenopausal or are you going through menopause?
In any case, it may be more difficult to lose weight or not recover. This is where changing your exercise routine or making exercise a priority can play an important role.
Read on for more information on menopause and exercise and how you can stay in shape as your body changes.
How menopause affects the body
It's no secret that menopause has a significant impact on how a woman feels and how her body works.
However, when it comes to weight control, many people don't understand why it becomes much more difficult at the start of menopause. Here are some specific examples of the influence of menopause on a woman's weight:
- Hormonal changes contribute to fat gain, especially around the abdomen.
- Muscle mass decreases, slowing the body's metabolism and the ability to burn calories.
- Women may feel more tired and less motivated to exercise regularly
- Women may have trouble sleeping, which can increase cravings for unhealthy foods and contribute to overeating.
Genetic factors also play a role. If a woman's mother and grandmother gained a lot of weight during menopause, they can too.
Menopause and exercise: essential tips for getting in shape
It is true that menopause can make weight loss difficult for some women. However, the good news is that with the right exercise program and the right dietary approach, you can minimize the amount of weight you gain and help your body feel better during this transition.
Here are some tips to try if you need help developing an adequate and effective workout and weight loss program:
Powertrain
For women going through menopause and gaining weight, it can be tempting to spend hours on a cardio machine trying to burn as many calories as possible. In reality, however, it is better to focus on strength training.
Lifting weights, as well as doing strength exercises such as squats and push-ups, can help women build muscle and maintain the muscles they already have. The more muscles you have, the faster your metabolism and the more calories you will burn during exercise and at rest.
To manage stress
In addition to weight training, it is also important to spend time participating in activities that help minimize stress.
Stress management is essential at all stages of life, but especially during menopause, when hormone levels change dramatically. Activities like yoga, pilates and tai chi are good activities to add to your routine right now.
Focus on mobility.
Also be sure to focus on your muscle and joint mobility.
Yoga can be ideal for this, or you can do mobility exercises before your workout as a warm-up. Mobility exercises help improve your range of motion and allow you to perform movements in good shape.
As you age, your muscles may become stiffer than usual. When prioritizing mobility, you reduce the risk of injury and make sure you get the most out of your workouts.
Improve balance
Also focus on your balance. As you age, you will be more prone to slips, trips and falls, which can cause sprains, strains and even fractures.
The good news, however, is that if you work to improve your balance, your chances of slipping, tripping, and falling dramatically decrease.
You can move more easily through your daily life and have the strength to get up.
Increase NEAT
NEAT is the abbreviation for thermogenesis of activity without exercise. In short, it's all the movement you make during the day outside of your structured workouts. This includes walking, cleaning and even restlessness.
Work to get more movement during the day (take short walks every hour or get up from your desk and stretch, for example) to burn more calories without spending more time in the gym.
Exercise often
It is important to exercise constantly if you want to see weight loss and improved health.
Try to exercise for at least 150 minutes a week. This equates to about 30 minutes a day, five days a week.
It is a great starting point for most people. If it sounds too intimidating, shoot only 30 minutes once or twice a week.
Remember that you can still see the benefits if you gradually increase the amount of exercise you do over time. As long as it is consistent, you will always notice improvements.
Home training
Many women, whether they are going through premenopause or menopause, are busy and find it difficult to take time out for their workouts.
The benefits of exercise are so important, however, it is imperative that you find a way to adapt them. One way to make sure you train constantly is to train at home.
Consider investing in an online exercise program for menopausal women before and after. That way you won't have to worry about driving to the gym or knowing how you will exercise during the day. Everything you need will be there for you.
Try these fitness tips today
If you have trouble gaining weight during menopause (or before menopause), remember that there are many techniques you can use to minimize the weight you gain at this point in your life.
Consider this information about menopause and exercise to find out what to do to stay active and continue to see the results of your workouts.
Do you want to know more about how to improve your health through diet and exercise? If so, visit the Training and Weight Loss sections of our site today for other helpful tips and tricks.
Menopause and Exercise , Fitness Tips for Women , Menopause , Exercise , Fitness , Women ,
Are you premenopausal or are you going through menopause?
In any case, it may be more difficult to lose weight or not recover. This is where changing your exercise routine or making exercise a priority can play an important role.
Read on for more information on menopause and exercise and how you can stay in shape as your body changes.
How menopause affects the body
It's no secret that menopause has a significant impact on how a woman feels and how her body works.
However, when it comes to weight control, many people don't understand why it becomes much more difficult at the start of menopause. Here are some specific examples of the influence of menopause on a woman's weight:
- Hormonal changes contribute to fat gain, especially around the abdomen.
- Muscle mass decreases, slowing the body's metabolism and the ability to burn calories.
- Women may feel more tired and less motivated to exercise regularly
- Women may have trouble sleeping, which can increase cravings for unhealthy foods and contribute to overeating.
Genetic factors also play a role. If a woman's mother and grandmother gained a lot of weight during menopause, they can too.
Menopause and exercise: essential tips for getting in shape
It is true that menopause can make weight loss difficult for some women. However, the good news is that with the right exercise program and the right dietary approach, you can minimize the amount of weight you gain and help your body feel better during this transition.
Here are some tips to try if you need help developing an adequate and effective workout and weight loss program:
Powertrain
For women going through menopause and gaining weight, it can be tempting to spend hours on a cardio machine trying to burn as many calories as possible. In reality, however, it is better to focus on strength training.
Lifting weights, as well as doing strength exercises such as squats and push-ups, can help women build muscle and maintain the muscles they already have. The more muscles you have, the faster your metabolism and the more calories you will burn during exercise and at rest.
To manage stress
In addition to weight training, it is also important to spend time participating in activities that help minimize stress.
Stress management is essential at all stages of life, but especially during menopause, when hormone levels change dramatically. Activities like yoga, pilates and tai chi are good activities to add to your routine right now.
Focus on mobility.
Also be sure to focus on your muscle and joint mobility.
Yoga can be ideal for this, or you can do mobility exercises before your workout as a warm-up. Mobility exercises help improve your range of motion and allow you to perform movements in good shape.
As you age, your muscles may become stiffer than usual. When prioritizing mobility, you reduce the risk of injury and make sure you get the most out of your workouts.
Improve balance
Also focus on your balance. As you age, you will be more prone to slips, trips and falls, which can cause sprains, strains and even fractures.
The good news, however, is that if you work to improve your balance, your chances of slipping, tripping, and falling dramatically decrease.
You can move more easily through your daily life and have the strength to get up.
Increase NEAT
NEAT is the abbreviation for thermogenesis of activity without exercise. In short, it's all the movement you make during the day outside of your structured workouts. This includes walking, cleaning and even restlessness.
Work to get more movement during the day (take short walks every hour or get up from your desk and stretch, for example) to burn more calories without spending more time in the gym.
Exercise often
It is important to exercise constantly if you want to see weight loss and improved health.
Try to exercise for at least 150 minutes a week. This equates to about 30 minutes a day, five days a week.
It is a great starting point for most people. If it sounds too intimidating, shoot only 30 minutes once or twice a week.
Remember that you can still see the benefits if you gradually increase the amount of exercise you do over time. As long as it is consistent, you will always notice improvements.
Home training
Many women, whether they are going through premenopause or menopause, are busy and find it difficult to take time out for their workouts.
The benefits of exercise are so important, however, it is imperative that you find a way to adapt them. One way to make sure you train constantly is to train at home.
Consider investing in an online exercise program for menopausal women before and after. That way you won't have to worry about driving to the gym or knowing how you will exercise during the day. Everything you need will be there for you.
Try these fitness tips today
If you have trouble gaining weight during menopause (or before menopause), remember that there are many techniques you can use to minimize the weight you gain at this point in your life.
Consider this information about menopause and exercise to find out what to do to stay active and continue to see the results of your workouts.
Do you want to know more about how to improve your health through diet and exercise? If so, visit the Training and Weight Loss sections of our site today for other helpful tips and tricks.
Menopause and Exercise , Fitness Tips for Women , Menopause , Exercise , Fitness , Women ,
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