When I hit my mid 40’s I started to realize that what I was doing in my 20’s and 30’s for fitness were not serving me and it was time for a real change. My body was changing. My hormones were changing. My needs were changing.
At 48 when I became an empty nester (October 2022), I decided it was time to switch up what I was doing because it was not providing the results I desired. I wanted to lock in my own health and fitness and really up my game!
It was across the board very obvious that strength training and walking were the ticket! I can’t express to you what a relief this was, and a welcomed change. I immediately followed this strategy along with a macro nutritional approach that included high protein (my body weight in pounds in grams of protein daily)! As weeks and month progressed, I began to notice changes in body composition and the way I was feeling.
I have continued with my LIFTING REGIMEN 5-6 days per week and getting in 10k steps per day. I do a portion of my steps after my lift in ZONE 2 for 30-40 minutes. This has been a game changer!
Here are the reasons why strength training and walking are where it’s AT in middle age!
Why is strength training so good for women in perimenopause/menopause?
- Bone Health: Menopause is associated with a decline in estrogen levels, which can lead to decreased bone density and an increased risk of osteoporosis. Strength training, particularly weight-bearing exercises, helps stimulate bone growth and maintenance, thereby reducing the risk of osteoporosis and fractures.
- Muscle Mass: During menopause, there is a natural decline in muscle mass and strength due to hormonal changes and decreased physical activity. Strength training helps counteract this by building and maintaining muscle mass, which is important for maintaining metabolic health, promoting weight management, and preserving functional abilities.
- Metabolism: As women age and go through menopause, their metabolism tends to slow down, making it easier to gain weight and harder to lose it. Strength training helps increase muscle mass, which in turn boosts metabolism and calorie expenditure, making it easier to manage weight and maintain a healthy body composition.
- Joint Health: Menopause can exacerbate joint pain and stiffness due to hormonal changes and age-related changes in cartilage and connective tissue. Strength training helps strengthen the muscles around joints, providing better support and stability, which can reduce joint pain and improve mobility.
- Mood and Mental Health: Menopause is often accompanied by hormonal fluctuations that can contribute to mood swings, anxiety, and depression. Strength training has been shown to have positive effects on mood and mental health by promoting the release of endorphins, reducing stress, and improving overall psychological well-being.
- Hot Flashes and Sleep Quality: Some research suggests that regular exercise, including strength training, may help reduce the frequency and severity of hot flashes in menopausal women. Additionally, exercise has been shown to improve sleep quality, which can be disrupted during menopause.
- Heart Health: Estrogen plays a protective role in cardiovascular health, and its decline during menopause can increase the risk of heart disease. Strength training, along with aerobic exercise, helps improve cardiovascular health by lowering blood pressure, improving cholesterol levels, and reducing the risk of heart disease.
Incorporating strength training into a comprehensive exercise routine can help women going through menopause maintain bone health, muscle mass, metabolic health, joint health, and overall well-being during this transitional phase of life.
Why is walking in Zone 2 so good?
Walking in Zone 2, also known as the “aerobic zone,” refers to exercising at an intensity where your heart rate is around 60-70% of your maximum heart rate. This level of intensity is often considered effective for several reasons:
- Fat Burning: Zone 2 training primarily relies on fat as a fuel source rather than carbohydrates. This makes it an effective way to improve fat metabolism and promote weight loss or weight management.
- Improved Aerobic Fitness: Training in Zone 2 helps improve aerobic fitness by strengthening the heart, lungs, and cardiovascular system. It enhances the body’s ability to utilize oxygen efficiently, which is crucial for endurance activities and overall cardiovascular health.
- Sustainable Exercise: Zone 2 training is sustainable for longer durations compared to higher-intensity workouts. This makes it suitable for individuals who are new to exercise, recovering from injury, or aiming to build an aerobic base.
- Enhanced Recovery: Exercising at a moderate intensity in Zone 2 allows for adequate recovery between workouts, reducing the risk of overtraining and injury. It also helps promote active recovery on rest days.
- Building Endurance: Zone 2 training helps build endurance by gradually increasing the duration and intensity of exercise sessions. This is beneficial for athletes preparing for endurance events like marathons, triathlons, or long-distance cycling races.
- Reduced Stress: Moderate-intensity exercise, such as walking in Zone 2, has been shown to reduce stress levels and improve mood by stimulating the release of endorphins, the body’s natural mood elevators.
- Heart Health: Regular exercise in Zone 2 improves heart health by lowering resting heart rate, reducing blood pressure, and improving cholesterol levels. This can decrease the risk of cardiovascular diseases such as heart attacks and strokes.
- Improved Recovery: Zone 2 training helps improve recovery between high-intensity workouts by promoting blood flow to muscles, facilitating the removal of metabolic waste products, and reducing muscle soreness.
Walking in Zone 2 is effective for improving aerobic fitness, promoting fat burning, enhancing endurance, and supporting overall health and well-being. It’s a sustainable and accessible form of exercise suitable for individuals of all fitness levels.
Hello is this not the best news ever?!
If you are resonating but haven’t made the change yet, this is your sign!!! You’re headed into the best years of your life! Let’s go in feeling amazing and with CONFIDENCE!!!
Thoughts? Questions? Email me! alicia@themidlifemaven
