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If you're a trainer who works with women, or a woman yourself (or both) and you're experiencing the symptoms below, chances are you've entered a realm of training that is about as clear as a wooden door. Menopause. Symptoms of menopause can include;
What is Menopause? Menopause is broken down in to three phases of a woman's life: perimenopause, menopause and post menopause. I've listed as very very brief overview below of each phase Perimenopause: Meaning "around menopause" refers to the time when your body makes the natural transition to menopause, which spells the end of reproductive years. Perimenopause can also be called "Menopausal transition". Women start perimenopause at different ages, as early as their 30's and is typically a phase that can last 7-10 years. There are extremes to this rule however, as I have personally worked with a client who experienced menopause in her late teens due to other health conditions. Women can experience many symptoms of menopause but can still have their period and still fall pregnant Menopause: The definition is "Occurring 12 months after your last menstrual period, marking the end of menstrual cycles and occurs at an average age of 51" Postmenopause: Often sees a decrease in symptoms like hot flashes, but often also represents other health concerns including osteoporosis and heart disease due to a lack of estrogen in the body To exercise, or not exercise? Studies have shown physical acvtity levels bear no influence on the age women undergo meniopause, however as well all know, intense exercise positively effects our mood and ability to reduce stress. That in itself can make symptoms feel easier. Symptoms can vary from day to day, you (or your client) can feel amazing one day, and completely dead inside the next. This can be frustrating and difficult to plan for. The key is to accept these changes, and vary your training to suit. A light strength training or mobility session on the down days, and whatever intense exercise you enjoy on the up days. Adapt! BUILDING LEAN MUSCLE DURING MENOPAUSE AND BEYOND IS KEY BUILDING LEAN MUSCLE DURING MENOPAUSE AND BEYOND IS KEY BUILDING LEAN MUSCLE DURING MENOPAUSE AND BEYOND IS KEY Get the message? During menopause and beyond it is absolutely paramount to focus on intelligent exercise and a healthy diet and a focus on building muscle. From an exclusively health based point of view, forgetting aesthetics, our body composition has a huge impact on our Basal Metabolic Rate (BMR) which is the amount of energy our body requires to keep essential functions going like Brain and Liver function, digestion etc. Fat is metabolically inactive, muscle is metabolically active. There is a direct correlation with a decline in metabolic rate and cortisol & insulin levels, which in turn impact body composition. Adopt a new approach and prioritise muscle gain, don't cling to old habits that don't work anymore. When you or your client, or your friend are going through menopause, be sensitive to their privacy and issues they may be facing. They may feel ashamed of talking about incontinence, but you can ask them how they are, how are their energy levels and let them open up to you in their own time, should they wish to do so. Change your program on the fly if required. Rather than a single leg squat to help with lateral stability, change to a bilateral squat if struggling to find their balance. Always be mindful and respectful of the emotional challenges faced with menopause, and never be afraid to change or regress if needed. Please don't hesitate to get in touch with me via the contact form or on my social media if you have any questions or would like to book a call so I can help you Nick
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AuthorNick Gaskin - Through health and fitness I've completely changed my life. Let me help you change yours. Archives
August 2021
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