Continuing along the “setting goals” theme and most everyone’s desire to improve their fitness, I thought I’d expand on the importance of incorporating strength training during menopause. And, if you are keeping up with our NY’s posts—you know that strength training is one my of 2015 goals.
So, why even bother? Current research is focused on how strength training can help preserve health and defend against the aging process. As with your bones, it is easiest to build muscle early in life. When you hit your 40s, you begin to lose muscle mass, which causes a decrease in metabolism of about 3 percent every decade. So you no longer burn as many calories with the same activity level. The average weight gain during perimenopause is 10 pounds. In spite of all the benefits that have been making headlines, a lot of myths persist about strength training.
One of the big myths about lifting weights is that Will it bulk women up especially during their menopausal years? This probably presents one of the biggest obstacles for women — the fear of “building.” But it will only happen if they have high levels of testosterone and lift very heavy weights. Most women lack the necessary hormones and strength to build muscle mass. Female bodybuilders are genetically predisposed to build big muscles. They also follow rigorous exercise and diet regimens to maximize muscle size. The average woman who lifts weights actually shrinks in body size by losing fat and shaping the muscles.
Now here is my biggest issue. . .time. I have a very busy personal and professional life, especially having little time to do anything for myself between 6 am and 5 pm. And, when I get I home—I am POOPED. But, preparing dinner for my family and nagging the kids to do their homework takes up then next 2-3 hours. So, how the heck am I fitting in my strength training? I bought myself a 10 lb medicine ball, which has been amazing because it addresses both strength and cardio needs. The ball came with a great chart to ensure that I hit all parts of my body, but I found that Pinterest also is a wealth of information. Here is a chart I especially like that is provided by the Daily Burn (http://dailyburn.com/life/fitness/medicine-ball-hiit-workout-infographic).