During perimenopause and menopause, women often experience a range of uncomfortable symptoms due to hormonal changes. We know that training can not fix everything but you might be suprised by the power of movement.Â
Here are four notable symptoms and how specific training strategies can help alleviate them:
Â
Symptom: The decline in estrogen levels during menopause often leads to increased total body inflammation and decreased insulin sensitivity. This shift can contribute to an increase in body fat and a decrease in muscle mass, affecting overall body composition and metabolic health.
Training Solution: Integrating High-Intensity Interval Training (HIIT) and Heavy Resistance Training into the fitness regimen can be highly effective. HIIT improves metabolic control and body composition by enhancing insulin sensitivity and increasing calorie burn during and after workouts. Heavy resistance training, focusing on low repetitions with heavy weights, stimulates muscle growth and helps maintain muscle mass, which naturally declines during this period. This combination helps counteract the increase in body fat and the loss of muscle mass.
Symptom: Menopause is associated with reduced bone turnover and density due to lower estrogen levels, increasing the risk of osteoporosis and fractures.
Training Solution: Plyometric training and heavy resistance exercises are crucial for bone health. These activities apply stress to the bones, stimulating bone formation and improving bone density. Exercises like squat jumps, lunge jumps, and other impact-based activities help exert the necessary force on bones to promote this strengthening effect. Additionally, lifting heavy weights with exercises like deadlifts and overhead presses not only strengthens the muscles but also puts beneficial stress on bones, enhancing bone mineral density.
Symptom: Menopause can lead to increased joint pain and stiffness, which might result from increased inflammation and changes in body composition.
Training Solution: A well-rounded training program that includes mobility work and strength training can help manage and reduce joint pain. Mobility exercises enhance joint flexibility and range of motion, reducing stiffness and pain. Strength training, particularly exercises that focus on joint stability and muscle balance around the joints, can decrease the load and stress on joints during daily activities. Incorporating anti-inflammatory foods into the diet alongside training can further help in reducing overall inflammation.
Symptom: Menopausal changes can also impact cognitive function and mood, leading to memory issues, difficulty concentrating, and mood swings.
Training Solution: HIIT has been shown to increase brain-derived neurotrophic factor (BDNF), which plays a crucial role in cognitive functions. Engaging in HIIT can enhance cognition and brain health, helping to counteract the negative effects of menopause on mental well-being. Additionally, regular physical activity, including strength and endurance training, has been proven to improve mood and reduce symptoms of depression and anxiety by releasing endorphins, often referred to as ‘feel-good’ hormones.
By incorporating these targeted training strategies, menopausal women can address and manage some of the most challenging symptoms of this life stage, leading to improved physical health and overall well-being.
