Forget pilates, yoga or even taking a brisk walk in the park. Women over the age of 50 should try lifting weights and doing other strength training exercises if they want to kick menopause symptoms.
Older women who weight lifts for at least two months can begin to build up strength in both their upper and lower bodies and were more confident, happier.
In practical terms the women found it easier to climb a flight of stairs, had less knee and hip pain, and could easily get onto the floor and back up again when playing with their grandchildren.
On top of this, after three or more months on the lifting weight the women also lost significant inches around their waists.
Menopause, Mood Swings and Arm Jiggle
Menopause usually occurs in women between the ages of 47 and 55 years. There are both physical and psychological symptoms linked to menopause. The physical changes are driven by a loss of estrogen hormones. One of these changes is increased belly fat, which is a risk for heart disease and type 2 diabetes. The other is the loss of muscle. Muscle loss means that women become weaker and stand more of a chance of developing problems such as osteoporosis.
Previous studies have found menopause symptoms such as aching joints and back pain, are psychologically motivated.
We know how to help women mitigate these symptoms, improve their health and decrease the risk of them being injured because of their bodies becoming more fragile.
Lifting the Weight Off
We suggest 50 minutes of strength training, 2 times a week, plus a Cardio Metabolic Workout that has been show to burn calories even when you are done working out, has the biggest benefit for women aged 55 to 65
The women exercised in small groups with a personal trainer doing exercises that targeted their upper bodies, torsos and legs. The programme got progressively harder as the two months went by. It, however, did not exceed 80% of the maximum effort they could exert. The intensity was tested once a month so that it could be adjusted.
Most importantly, however, women over the age of 50 are more than capable of high intensity resistance training and may benefit from this type of physical activity.
The good news is that strength training can have tangible outcomes. Many women give up on less intense exercise, like walking, because they feel there is no benefit. Now they know they have an alternative.