Menopause is a natural change in a woman's body chemistry that can be a challenging obstacle when it comes to fitness. Generally affecting women in their 50s, menopause is the decline in production of the hormones estrogen and progesterone, ending a woman's childbearing years. These hormonal changes can also be responsible for weight gain, muscle loss and a decrease in bone density. Menopause does not need to mean the end of fitness, however, and with some smart training, most postmenopausal women can maintain and improve muscle tone.
Step 1
Train with weights. The loss of muscle that typically accompanies menopause can lead to a slower metabolism and fat gain. Muscle and bone loss can both be addressed with regular weight training. Compound, weight-bearing movements such as squats, overhead presses and deadlifts are especially important, because they signal the body to strengthen bone as well as muscle. Train your entire body each workout, and perform three sets of ten with each exercise. Train at least three days per week.
Step 2
Burn fat with cardiovascular exercise. Keeping lean throughout menopause means burning fat. Cardiovascular exercises such as brisk walking, running and the elliptical trainer are all great options. Running should only be used in the absence of back and joint pain. Cycling is great exercise but has little weight-bearing properties and may not be quite as useful as the other modalities. Do at least 30 minutes of cardiovascular training four times per week.
Step 3
Stretch following exercise. As we age, we tend to lose flexibility. Keep your muscles limber by stretching at the end of each workout when they are warm. Stretching will help prevent muscle soreness as well as improve circulation. Pay the most attention to the hamstrings, lower back and hip muscles.
Step 4
Break up your meals. Switching from three average-sized to five small meals per day will help to counteract the fat gain that typically accompanies menopause. Eating frequent small meals allows your body to receive constant nutrition without storing unused calories as fat. Another benefit of steady energy intake is that it will help to prevent the mood swings that hormonal changes can cause.
Tips and Warnings
- Always remember that you are not alone. If you are going through menopause, it's highly likely that friends and family members are as well. Use your collective experience to help each other out and keep each other fit and toned throughout this important life change.
- Communicate with your physician about how a fitness program will affect the changes you are going through. Never begin an exercise program without the knowledge and approval of your doctor.
Things You'll Need
- Workout clothes
