Menopause & Peri – training as you age
Women need strength training and high intensity sessions.
Lift heavy, move fast.
Whether you are in peri-menopause or already post-menopause; now is the time to start.
The Challenges and what you can do
As women age our hormones change and this ultimately affects how we function. For many, this goes into in overdrive through peri-menopause. With the decline of oestrogen and progesterone our bodies respond in a variety of ways. Some are short-medium term and others are long term.
Women are at a higher risk of certain diseases post-menopause
Health concerns such as cardiovascular (heart) disease, osteoporosis, sarcopenia and dementia are frequently observed in post-menopausal women.
Women also face a change in body composition, increased fat storage, decrease of muscle mass and decreased bone mass, associated with the hormone drop in peri/menopause.
The best way to counteract these issues is by adapting your training and your nutrition.
It’s within your power to take control
Your body will not respond as it used to, you may seemingly put on weight overnight and not understand why. This is likely due to perimenopause. This It’s time to flip the switch. If you don’t already, you need to lift heavy weights, move fast and apply multidirectional stress on your system.
If you’re already convinced, get in touch, if you want to find out more before you do, read on…
Yoga, pilates, low weight-high rep, and HIIT sessions aren’t going to cut it, they will not allow you to increase muscle mass or increase bone density.
You need to stress your body to to achieve adaptions. You need to lift and you need to go hard, really hard (with proper rest in between).
The world is your oyster, online or at the FTF studio, in a 1:1 or with a band of friends, the most important thing is that you start. You won’t look back.
You only need to read the Google Reviews or the FireTiger Stories and you’ll see that whatever your confidence, experience and fitness level; FireTiger Fitness is the difference you need.
If you want understand some (not an exhaustive list) of the benefits you will achieve from consistently training in this manner, read on…
– Increased metabolic rate
– Restoration lost muscle from decrease of hormones (helps burn more fat, better body composition, strong)
– Increased joint stability and posture (increased balance, more resistant to falls)
– Increased bone mass (decreased likeliness of osteoporosis)
– Regulates blood sugar levels (which decreases fat storage and levels mood) – helps PCOS
– Better blood pressure control (protects against heart disease)
– Increased oxygen availability (burn more fat and get more fuel to working muscles)
– Changed your body composition (lose fat, increase muscle, increase bone mass)
– Decreased inflammation and bloating (body becomes better at recovery)
– Increased natural killer cells (increase immunity)
– Improved confidence and body confidence
– Increases skin tone and health of skin cells and tissues
Women who train 2 x per week have a 30% larger hippocampus volume compared to sedentary peers aged 70.
That is the same hippocampal volume of a brain 10 years younger
This also means a 52% lower Alzheimers risk this % further increases with training 3-5 x per week.
Consistent training also:
– Increases brain remodelling (improve cognition and working memory)
– Grows new brain cells
– Increases brain processing speed and memory
– Combats depression and anxiety (increases the release of serotonin)
– Slows overall age degeneration of tissues
These are just some of the highlights, it is not an exhaustive list…