Weight training during menopause and postmenopause is an excellent way for women to get in shape or stay in shape. It also helps with weight gain and loss of bone density.
How Does Weightlifting Help Menopausal Women?
One of the main reasons weightlifting is a great activity during or after menopause is because it helps improve bone density. When you lift weights, you force not only your muscles, but also your bones to work. The same is true for weight bearing exercises like walking and cardio routines.
How Can I Use Weight Training to Help Me Through Menopause?
One of the most important things to remember when weightlifting during menopause is to engage in activities that work groups of muscles instead of isolated muscles. You can divide sections of your workout to leg muscles, chest muscles, and back muscles. This will also help you get the most of your workout by helping you to burn fat faster. Also, consider working your abs with crunches and sit-ups, but be careful not to strain other parts of your body, like your neck, while doing them.
What Are Other Exercises That I Can Do?
It's important to switch up your routine, with different sequences and weight bearing exercises, especially if you're someone who gets bored exercising. Weight bearing means anything that puts pressure on your skeletal system, so dancing, running, walking, jogging, and sports like tennis or aerobics classes also qualify. Plus, the more you move, the more calories you'll burn.
What Are Some Helpful Safety Hints?
Weightlifting can be a straining activity, so make sure to always have a spotter if you're using free weights. Alternate muscle groups every day, so that your muscles have time to rebuild and repair themselves after a workout. Also, remember to let your doctor know you want to start a new exercise routine before doing so. He or she will have helpful tips relative to your current specific physical condition.
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- Hopkins, Virginia. Lee, John R. M.D. What Your Doctor May Not Tell You About Menopause. New York: Warner Books Inc., 1996.
- Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
- Martin, Raquel. The Estrogen Alternative. Rochester, VT: Healing Arts Press, 2000