Stay strong!
Menopause, commonly called “change”, Becoaus’s menstruation stops permanently, is associated with a series of symptoms, which include insomnia, weight gain, chopped energy, non -hearted risk of heart disease, insulin resistance.
While many women resort to hormonal therapy, measurements and alternative treatments such as acupuncture and hypnosis, experts say that muscle mass through strength training is key to this transition.
“Strength Training Is Crucial Deading Perimenopause and Menopause as it Helps Counteract Muscle Loss, Supports Metabolism, preerves bone density and enhances Joint Health – Areas than Naturally Decline with Hormonal Design At Orponals, Director Or Fitallis, Director Or Fitall. FITALLIS, OR FITALLIS, OR FITALLIS Director, or FITALLIS, OR FITALLIS, TOLED THE POST.
Perimenopause generally begins at the end of the 40s and can last several years. Duration this time, women experience irregular periods and fluctuating hormonal levels, especially estrogen. This is when many of the family symptoms of menopause, such as humor changes and vaginal dryness, tend to occur.
In addition to arid and irritable conditions, these hormonal fluctuations can cause muscle impairment, making strength training before and menopause a critical preventive measure.
“Sarcopenia, or the decrease in the decrease in age in muscle mass and strength, accelerates the menopause of duration because an estrogen drop plays a vital role in the maintenance of muscle tissue, and the slower and slower exercise, slower, slower, slower, slow, slower, slower, slower, slower, slower, slower, slow, slow Slow, slower, slower, slower.
Lebouf said that integrating weight lifting, resistance bands and body weight exercises such as squats, thrusts and flexions is an effective way to combat sarcopenia.
These movements simultaneously support bone density, posture and stability. “Unlike the stages of previous life, strength training now serves as a key preventive measure against osteoporosis, the risk of injury and loss of functional independence,” said Vaziralli.
Strength training can also help compensate for the insomnia that perimenopause and menopause accompaniment. A 2022 study Resistance training showed a slight advantage to improve sleep efficiency in elderly insomnia compared to aerobics.
Menopause is officially reached when a woman has spent 12 consecutive months without a period, indicating that her ovaries have stopped producing significant or estrogen amounts. The average age of menopause is 51 in the United States.
Posmenopause begins after that period of 12 months and lasts the rest of a woman’s life.
Lebeouf said women at any stage of menopause should participate in strength training exercises at least two days per week “to preserve muscle mass, bone density and metabolic function.” She informs that consistent force training “is key to clarifying the strength and menopause of the duration of mobility.”
Physical activity guidelines for Americans claim that adults should point for 150 minutes of physical activity of moderate intensity and two days of muscle strengthening per week.
Together with strength training, the physical activity of moderate intensity such as cardio can help delay the natural decrease in cardiovascular aptitude that occurs with age.
“In Orangetheory, we observe that women in the stages of perimenopause and menopause that participate in regular cardiovascular training exhibit a higher aerobic aptitude compared to their peers who are less active.
It seems that the strength of the body supports the resilience of the mind. “Regular physical activity can help relieve stress, anxiety and depressive symptoms, which can an intense menopause due to hormonal fluctuation,” he added.
So what are the consequences of missing muscles?
“The carelessness of strength training accelerates muscle and bone loss, slows metabolism, weakens the joints and increases the risk of injury and osteoporosis,” Vaziralli warned. “In combination [with skipping cardio]Avoiding both can significantly affect the long -term health, energy levels and general independence. “
While adequate aptitude is essential for the welfare of women, Leboeuf emphasized the importance of a holistic menopause approach.
“Many women find that adjustments in their general lifestyle, such as reducing or eliminating alcohol, modifying their training routine or prioritizing sleep and stress management, can positively influence their health and sail for this. Sailure, facilitates, ease of ease. Physical health and general quality of life.”
In addition to strength training, a study found menopausal women who make swimming in cold water be part of their routine informs significant improvements in their physical and mental health.
