Did you know that making changes to our fitness training routine leading up to and during menopause is vital to meeting our goals? Much like other important information regarding menopause, it’s likely no one ever mentioned it. Let’s explore why some change is necessary. Keep reading to discover 5 training changes to consider leading up to and during menopause.
What the Heck is Happening During Menopause Anyway?
Put simply, menopause is the end of menstruation and fertility for women. It’s typically diagnosed after 12 months of not experiencing a period. During this time our physiology is impacted by changing hormone levels. Most people are familiar with the idea that estrogen levels are lower during this time but it can come as a surprise to many that there is a cascading effect on other hormones due to the interplay among them.
Hormones including insulin, progesterone, testosterone, insulin, cortisol, and thyroid hormones are all impacted. This can result in a wide-range of symptoms including loss of lean mass, increased fat storage, brain fog, mood instability, sleep disturbances, hot flashes, and irregular periods. Women can enter perimenopause and menopause any time between our early 30s to mid-50s. So what are our options to train more effectively in this stage of life?
1. Consider Focusing on Strength Training
It is helpful to recognize that this is a time when we naturally lose bone density and lean muscle mass while we increase fat storage. Focusing on strength training (weight lifting) with progressive overload and appropriate sets and reps will allow us to build lean muscle and increase bone density. With greater muscle mass, we’ll burn more energy with everything we do. Aerobic training is still very important but strength training is the key here.
2. Consider Lowering the Intensity (Primarily Burn Fat)
High intensity training sessions likely worked well for us in our 20s or 30s as these sessions focuss on burning a high volume of energy from carbohydrates. However, now our bodies are in a phase of increasing fat storage, so we want a training session that burns the greatest amount of energy from fat, rather than from carbohydrates. While we will burn less energy overall in a low intensity session, the vast majority of the energy we burn will come from fat.
3. Consider Increasing Your Recovery Time
When something is good for us it seems to make sense that more is better. It also seems sensible that if we lost weight with a particular method in the past and it’s not working as well anymore, we should just do more, go harder, kick it up. However when it comes to menopause and training, more isn’t always better. Remember exercise is a stressor on the body. Done in appropriate ways and in appropriate amounts it’s good for us, but doing too much can rob us of results.
We should normally rest (avoid strength training) for 24-48 hours after a training session – generally until the majority of any soreness is gone. During this rest time our muscles are actually rebuilding, becoming larger than they were before. If we train when rest is needed we re-create micro tears in the muscle and cut the growth period short. During menopause our bodies may require more recovery time to see similar or better strength training results as in the past. However the same rule applies; after a training session, avoid strength training until the vast majority of muscle soreness is gone – just recognize that it may be longer than in the past.
4. Consider Addressing Sleep Disturbances
Yes, sleep is part of your training routine – the rest and growth part. Sleep is another time that our bodies rest and heal; it plays a vital role in weight management and building muscle. During this rest time our muscles are rebuilding, becoming larger than they were before. If we fail to provide our bodies with an appropriate amount of quality rest, we cut the growth period short. Regular sleep disturbances have many negative effects not mentioned here so addressing them, whatever the cause, is vital to our health and wellbeing.
The best approach to our specific sleep issue depends on the cause – why we’re experiencing it. During menopause changes in cortisol and norepinephrine can be the cause. In this case our primary care doctor or gynecologist is a good place to begin making improvements. However, more than 50 million Americans experience regular sleep disturbances. If your sleep issues are related to the stressors of daily life, check out my blog post with 5 Natural Solutions for Good Rest.
5. Consider a Balanced Dietary Pattern for This Stage of Life
Building lean muscle mass when our bodies have shifted to a state of losing lean muscle mass and increased fat storage requires the right nutritional support. Simply increasing the lean protein we consume may not be enough during menopause. Instead, adopting and maintaining a balanced dietary pattern that incorporates healthy proteins, key vitamins and minerals, whole grains, vegetables, fruits, and healthy fats for this stage in life is a more effective approach. Take some time to talk with your doctor, research for yourself, or meet with a Health Coach like me, to determine a balanced dietary pattern for the specific stage in life you’re in.
Moving Forward
Now that you know making changes to our fitness training routine leading up to and during menopause is vital to meeting our goals, what’s your plan? Let me know in the comments! Have more questions? Try a complimentary consultation. In this 20 minute video call we’ll get to know each other better. I’ll listen to your health and wellness goals and let you know how I can help. I’ll share a bit about my story and you’ll learn what health coaching can do for you. Select the free consultation button below to schedule your consultation.