Staying Fit During Perimenopause: Training Beyond Bodybuilding
Ok, so I must admit that I cringe at the fact that I am even here writing about this period because it just sucks for most people. While it may not be the most favorable time for women during this time, it doesn’t have to suck. There are things you can do to help transition through this hormonally challenging time with ease and like a true boss. So, let’s talk about it: Perimenopause, the transitional phase before menopause, brings about various changes in a woman’s body, including hormonal fluctuations and metabolism shifts. During this time, staying fit and active is crucial for overall health and well-being. While the typical bodybuilding method focuses on muscle mass and aesthetics, it may not be the most effective approach for women going through perimenopause.
Here’s why it’s essential to consider alternative training methods during this phase: 1. Hormonal Changes: The hormonal changes during perimenopause can impact muscle mass, bone density, and metabolism. Traditional bodybuilding methods may not address these needs, leading to suboptimal results. Tailoring workouts to support hormonal balance and overall health is essential. 2. Bone Health: Women are at a higher risk of osteoporosis during and after menopause due to decreased estrogen levels. Weight-bearing exercises and resistance training that target bone strength are crucial for maintaining bone density and reducing the risk of fractures. 3. Metabolism and Weight Management: Metabolism tends to slow down during perimenopause, making weight management more challenging. Incorporating a mix of cardiovascular exercises, strength training, and flexibility work can help boost metabolism and maintain a healthy weight. 4. Functional Fitness: As women age, functional fitness becomes increasingly important. Functional exercises mimic everyday movements and help improve balance, flexibility, and mobility, reducing the risk of falls and injuries. 5. Mental Health Benefits: Exercise has been shown to have numerous mental health benefits, including reducing stress, anxiety, and depression. During perimenopause, when mood swings and emotional changes are expected, regular physical activity can be a powerful tool for emotional well-being. In conclusion, staying fit during perimenopause goes beyond the traditional bodybuilding approach. It’s essential to focus on holistic health, including hormonal balance, bone health, metabolism, functional fitness, and mental well-being. By incorporating various exercises tailored to the specific needs of this phase of life, women can navigate perimenopause with strength, vitality, and resilience.
Love & Health,
Roxanne Thaler NASM CPT, CES, FNS Bikini Athlete & Holistic Vegan Nutrition Coach
