Menopause is the time in a woman's life when her ovaries stop egg production, her menstrual periods become less frequent and finally stop, and her body produces less progesterone and estrogen. In addition to these changes, she also becomes more likely to gain weight, more likely to lose bone density and muscle mass, and more likely to suffer from severe mood changes. Many of these symptoms may be lessened or avoided altogether with an exercise program that includes weightlifting.
Weight Management
Weight gain occurs when the body's metabolism slows and food intake does not decrease. Activity levels may also drop due to injury or disinterest. These three factors will cause weight gain. To avoid weight gain during menopause, incorporate weightlifting exercises into your routine. Strength training increases metabolism because muscles require increased energy just to maintain that mass. Add in regular cardio exercise as well to assist weight maintenance.
Bone Density
Menopause can lead to loss of bone density, which can result in osteoporosis and bone fractures. Weight-bearing exercises can help maintain healthy bone mass. These weight-bearing exercises, also called "load-bearing exercises" put pressure on the bones, which in turn causes the bones to produce more bone cells. This leads to increased bone mass. All exercises that involve weightlifting are considered weight bearing. High-impact cardio exercises are also considered weight bearing.
Health
To some extent, women are protected from heart disease and osteoporosis by the estrogen levels in their bodies. During menopause, those estrogen levels drop, and expose the menopausal female to a higher risk of developing health issues. A regular exercise program that includes both cardio and weight lifting, according to a study published in the "Archives of Internal Medicine," can lower blood pressure and normalize blood cholesterol levels.
Recommendations
Talk to your doctor before beginning any new exercise program. Speak with a personal trainer if you need help designing a weight lifting program, or to learn how to use the free weights or machines at your gym. Incorporate weight training into your routine at least three days a week, and choose weights heavy enough that your muscles are fatigued after 12 to 15 repetitions. Do one to two sets of each exercise. Stop immediately if you feel dizzy, nauseous, or light-headed.
Member Comments