The best exercise and workouts for menopause are not moderate exercise. It’s not the 150 minutes of moderate to vigorous exercise. It’s not 8-10 muscle groups per workout in an isolated way the way you’ve been led to believe.
The best workouts for perimenopause, menopause transition, and post menopause all should first be determined by HOW YOU FEEL and to offset the decreasing influence of sex hormones and corresponding increase in cortisol levels, you want to exercise with these two goals:
Increase lean muscle
Decrease cortisol levels
It’s a dance between achieving muscle and keeping cortisol low. If you’re doing cardio in attempt to lose fat… Everything you’re doing now may in fact be elevating cortisol so that you make burning fat impossible. The body is in fat storage when cortisol is high.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson – a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology – created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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I definitely need help putting these ideas into action. My goal has been to get from couch/desk to that 150 minute moderate exercise — yikes!! Is the Challenge mentioned at ~18:30 the 5-day-Kickstart? Thanks
This seems like great information but a workout plan would be helpful. Can we get a 7 day detailed workout plan?
I’ve been focused on moderate exercise for heart health. Are these things you’re recommending the best for our postmenopausal heart health?