If there’s one thing I realized during perimenopause, it’s that I need to change my exercise habits. I used to be the type of person who did aerobic exercise, but lately I’ve been looking forward to strength training the most.
Renowned exercise scientist Liz Nelson is a passionate advocate of incorporating strength training into the daily lives of people experiencing menopause, calling it a “miracle for post-menopausal women.” It’s called “Exercise.”
“The proven benefits of strength training are numerous,” Liz said, emphasizing its dual impact on both your appearance and your inner health.
“It’s a relatively small time investment with a big return.”
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She highlights that women can lose up to 8% of their muscle mass every 10 years if they don’t exercise, and that this condition accelerates during menopause due to hormonal changes.
This loss is not just an aesthetic issue. It is associated with a lower resting metabolic rate and an increased rate of body fat storage.
However, as Liz points out: “Resistance training, or strength training, can reverse muscle loss, improve resting metabolic rate, and improve bone density.”
She details the broader systemic benefits of strength training, including how it can help prevent and manage type 2 diabetes by reducing visceral fat and increasing insulin sensitivity.
Additionally, it has been shown to “improve cardiovascular health by lowering resting blood pressure and improving blood lipid profile.”
The impact of strength training on mental health is also significant. Liz says, “Regular strength training is associated with improvements in mental health, including cognitive performance and self-esteem.”
Additionally, it has been associated with pain relief from lower back pain, arthritic pain, and fibromyalgia, demonstrating its widespread benefits.
When asked about how strength training achieves these results, Liz explained that strength training increases resting metabolism through two main mechanisms.
“First, continuous resistance training improves muscle mass… 1 kg increase in muscle tissue mass can increase resting metabolic rate by 20 kcal per day.” He added that the recovery process “requires large amounts of energy to facilitate recovery,” which further increases metabolic rate.
Liz also touched on the safety and effectiveness of strength training during menopause, saying, “New medications, such as weight loss drugs, can have some side effects, so it’s best to talk to your doctor before taking them.” It’s the best,” he advises.
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She advocates improving your diet and engaging in strength training under the guidance of a medical professional as a safer and more effective way to manage your weight and health during menopause.
For those looking to start strength training, Liz suggests starting with “low GI foods as much as possible” and incorporating “regular, moderate exercise” into your daily routine.
“So it’s better to be active every day (even a brisk 15-minute walk) than to try and do it once or twice a week,” she advises, stressing the importance of balance and consistency. Emphasize.