Getting or staying active throughout the menopause transition and beyond will have an enormous positive impact on your well-being, quality of life and lifespan!
Here is the big picture:
our training
Maintain or gain strength for your muscles, connective tissues and bones.
Develop or maintain a solid aerobic foundation.
Improve the function of the pelvic floor:
This last section requires further details: we are working specifically on:
- the mind-muscles connection: your ability to sense and control the complex musculature of the pelvic floor structure.
- learning how to fully contract and FULLY relax the pelvic floor muscles
-exercises that strengthen the muscles and others which will target its endurance.
· Maintain or improve functional mobility (our ability to perform safely and independently daily activities). You know the typical example that you want to avoid:” I pulled my back while lifting something too heavy”
· Maintain or improve balance. A Must for winter times in Colorado! I can’t tell you how many clients have slipped on the ice/snow combo during winter!
· Maintain or improve power output (Power= speed X strength)
Think of it as falling versus catching yourself. You exert your strength, speed and reaction time, all at once, in a fraction of time to avoid accidents.
At first glance it looks like a lot! But like everything in fitness these goals are interconnected, complementary and few goals can be achieved at the same time.
Let me illustrate with a few examples:
·greater strength and muscle mass create more power (you can lift heavier) and create stability. You are improving the profile of your muscles, bones, connective tissues and your balance all at once.
· once you master your pelvic floor exercises, you can and should incorporate them while performing any type of training or in your daily activities (even whilst stuck in traffic!).
Here are the 4 pillars:
1.An adequate warm-up.
2. Strength training.
3. Cardiovascular training.
4.Rest and recovery.
You must be surprised by the first and last pillars!
Ladies, warming up is not optional anymore!
It has never been optional, but it’s important more than ever. I even advise clients to warm up before gardening, painting a room, carrying boxes, a hike or any strenuous activities. It takes longer to get prepared to exercise compared to younger bodies - we are more prone to injuries during training and in general- Why is that? With the decline of estrogen and other hormones, we are losing their protective effect.
Finally, and it is important, it allows you to assess how much energy, readiness and power you have available. You can now decide if you are going to execute plan A (the training you planned for) or plan B an easier, lighter or shorter version. Honor the physiological cues your body sends!
This way you work with your body not against it.
This flexibility of training becomes fundamental to stay active on a regular basis.
Rest and recovery have the same intent: to stay injury free!
There are 2 types:
Active recovery: a light walk, swim, bike ride, gentle yoga, foam-rolling… to help the body recover from harder trainings.
Passive recovery: doing little or no activity like sleeping, meditating, heat or cold therapy, gentle massage, doing breathwork.
It allows the body to adapt to the stress of exercise, replenish its energy stores and repair/strengthen muscle and connective tissues.
Based on my training experience with hundreds of women, let me share some idea to implement your routine…
STEP 1. What is your present environment? your body? (strengths and weaknesses), health and fitness levels? Commitments, barriers and logistics and the time you have to exercise?
You need this reality check before and foremost!
By the way: there is no perfect program promising to solve all our midlife issues. It’s called marketing!
The better approach is to do something (even 30 minutes a day) every day to take care of our body. I am not only talking about exercise but as well self-care like meditation, reading, playing in a pool…what ever makes you happy and can release tension.
STEP 2. Based on your analysis put personal ideas in these categories
1.An adequate warm-up
2.Strength training
3.Cardiovascular training
4.Rest and recovery
These activities should feel doable, fun …so sustainable in the long run. You are on the right path to moving!
STEP 3: Practice consistently. Plan them like appointments.
Let me illustrate with 3 examples based on levels and available time to exercise:
Level 1 Beginner 1 to 2 hours per week with:
- 2 strength sessions of 30 to 40 minutes each (one upper + one lower body)
- 1 low -intensity cardio or 1 moderate-intensity cardio (20 to 40 minutes)
Walking, hiking, swimming, riding a bike, paddle boarding…
Level 2 Intermediate 3 to 4 hours per week with:
- 3 strength sessions of 30 to 50 minutes each
- 1 to 2 high-intensity training of 15 to 25 minutes
- 2 moderate-intensity sessions of 20 to 40 minutes
Level 3 Advanced 5 to 6 hours per week with:
- 4 strength sessions of 30 to 40 minutes each targeting different body parts
- 2 to 3 high-intensity training of 15 to 25 minutes
- 2 moderate-intensity sessions of 20 to 40 minutes
Let’s finish with the following great news based on new studies
· When it comes to sarcopenia (the loss of muscles mass) recent research shows that a smart progressive strength training program fueled with enough proteins can help not only the slow age-related loss of muscles mass but REVERSE it in some cases. It is possible to gain muscle mass at any stage of our life.
· When it comes to osteopenia and osteoporosis (the loss of bone mass), experts believed that the decline in bone density was inevitable. However, a 2020 study suggests that it is possible through strength training to increase bone density (again with proper nutrition)
Finally, if you need more personalized help on setting up a program tailored to you and your needs, I offer clinics:
One time clinic ($ 159)
- Analysis of your health and training questionnaire
- Video consultation with you 90 minutes
- Individualized program tailored sent to you
Ongoing support is available after the session: $79 60 min when you need it!
How do my clinics work:
Step1. We discuss over the phone your case. It is a 20 min free consultation, no obligation.
Step 2. If you decide we are a match, I sent out a questionnaire to know you better (nutrition, fitness, your mental state, your environment, your selfcare routine, sleep, stress…)
Step3. Once I reviewed your answers, we have a video call to brainstorm together and put a plan into place together. It is a collaboration process. You are part of the solution; you know your body better than anybody else!
Step 4. Shortly after, I will send you the plan in writing. It’s a Google form on which we communicate and exchange ideas.
Now, you are ready to execute your plan!
If you have more questions: email me anne@livinghealthylife.com and if you don’t hear from me, I didn’t get your e mail. Text me instead: 954 305 3383
In Health,
Anne Biscaldi
Certified Menopause coaching specialist
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