Fitness menopause club

Fitness During Menopause

Addressing fitness during menopause involves integrating smarter workout routines and making lifestyle adjustments to counter the hormonal changes that occur during this phase.

1. Shift to Strength Training and Gentle Activities:

   • High-intensity cardio can raise cortisol levels, leading to fatigue and stress on the body. Instead, focusing on strength training and gentle activities like walking can help maintain muscle tone and support well-being. This approach reduces cortisol levels and promotes a more balanced state. 1

2. Maintaining Muscle Mass:

   • The decline in estrogen during menopause makes it challenging to preserve muscle mass, impacting strength, balance, and metabolism. Resistance training helps mitigate these effects, enhancing muscle growth, regulating blood sugar, and improving bone mass. This can maintain independence and reduce menopausal symptoms like mood swings and hot flashes. 2 3
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       1

       Fitness During Menopause

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       2

       Menopause and Muscle: Maintaining Independence

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       3

       Fitness Menopause

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       4

       Navigating Menopause Effectively

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       5

       Hormonal Changes

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3. High Protein Diet:

   • A diet high in protein supports muscle preservation and boosts metabolism. Combining protein with healthy fats (e.g., avocados, nuts, olive oil) and reducing carbs can be beneficial. This dietary approach, along with strength training and good sleep hygiene, helps navigate menopause with greater ease and promotes overall health. 4

4. Adapting to Physical Changes:

   • Hormonal fluctuations during menopause can affect fat distribution, bone density, and energy metabolism. Prioritizing strength training, maintaining a higher protein intake, and incorporating activities that support bone health are crucial. These changes help manage the risk of metabolic diseases and support better overall health and performance. 5

In conclusion, women going through menopause should focus on strength training to combat muscle loss, adopt a high-protein diet for metabolic health, and engage in gentle activities to manage cortisol levels. These strategies collectively help in maintaining health and fitness during this transitional phase.