7 Top tips to help keep strong during Menopause!
Top tips to keep strong as we go through menopause and onwards.
What the scientists say !
Metabolism, muscles and menopause
What they forget to tell you as you get older, is that not only does your metabolism start to slow down, thus making it harder to burn those excess calories, but you also start to lose muscle mass!
In fact scientists say that we will potentially lose approx. 1-2% of our muscle mass per year post late 30’s!
So you that is potentially 10-20%+ less muscle mass by the time we are 50 ! You don’t need the stats to tell you this, you can see in the image below. Furthermore as you age, especially as you are going through menopause you can usually FEEL it! You feel weaker and have less energy then before. This is not just emotional but also physically apparent.
Coupled with hormonal swings and possible weight gain - the side effects of menopause and aging are certainly interesting - especially if you want a quality of life that is healthy and strong.
You can see here how muscle mass deteriorates as we age.
TOP 7 TIPS TO STAY STRONG
Good news - we can do something to slow down the side effects of menopause and the aging process and keep strong - for some ladies even stronger than before.
Its quite simple really:
MY 7 TOP TIPS KEEP STRONG
1, Add weights to your routine for upper body, even light weights are great, such as dumb bells.
2. Go walking with weights, some people even recommend weighted jackets! Running and walking is great, but it will not strengthen the upper body or keep the arms toned and strong.
3. Plan your exercise routine in the week, so you add strength into the cardio mix
For example Day 1 - Running , Day 2 - Weight Training, Day 3- Cardio and Strength/Resistance
4. Don’t buy weights that are too heavy, as you may lose your form/position and find you are sore afterwards.
5. Keep your weights accessible, if you put them in the back of the garage you may not reach them and also hurt yourself
6. Find a group of other like minded ladies, that want to do strength training, they keep you motivated. Online zoom classes are great, my group meets each week and they love the strength workouts.
7. Find a trainer in your area to give you the initial ground work. It is important to have the right form, or you may injury yourself. It also helps to have the right muscle groups worked !
Finally, give it time and you will see the results you need in at least 8-10 weeks.
I am sure you will enjoy feeling strong and you will notice how much healthier it makes you feel.
If you would like what your read and you are struggling to stay motivated , I help lots of ladies stay toned and strong as they get older - to get involved contact me through the link below.
Long live the Kettlebell !