Workout Program for Peri-Menopausal and Menopausal Women
Here is a workout program that emphasizes increasing lean muscle mass and improving bone health
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Perimenopausal and menopausal women have unique needs when it comes to exercise. It's important to create a workout program that is safe, and effective, and addresses the common concerns during this stage, such as loss of bone density and lean body mass. The following workout program is designed to be completed in less than an hour and focuses on increasing lean body mass and improving bone health.
NB consult your physician or healthcare, professional before initiating any program.
Warm-up (5-10 minutes):
Light aerobic activity (e.g., brisk walking, cycling, or jumping jacks)
Strength Training (30-40 minutes):
Squats
Sets: 3
Reps: 10-12
Push-ups (modified or regular)
Sets: 3
Reps: 8-12
Seated or bent-over dumbbell rows
Sets: 3
Reps: 10-12
Standing dumbbell shoulder press
Sets: 3
Reps: 10-12
Deadlifts or straight-leg deadlifts (with kettlebell or dumbbell)
Sets: 3
Reps: 10-12
Cooldown (5 minutes)
1. Standing hamstring stretch: Stand with your feet hip-width apart. Step your right foot forward and straighten your right leg. Reach towards your right foot with your right hand, keeping your spine straight. Hold for 15-30 seconds and repeat on the other side.
2. Standing quad stretch: Stand with your feet hip-width apart. Bend your left knee and bring your heel towards your buttocks. Hold your left foot with your left hand and gently pull towards your buttocks until you feel a stretch in your quad. Hold for 15-30 seconds and repeat on the other side.
3. Chest stretch: Stand with your feet shoulder-width apart. Clasp your hands behind your back and straighten your arms. Lift your arms up and away from your body until you feel a stretch in your chest. Hold for 15-30 seconds.
Remember to breathe deeply and hold each stretch for at least 15-30 seconds. Adjust the intensity of the stretches as needed, and never push yourself to the point of pain.
Incorporating Walking or Mild Cardio (20-30 minutes):
Perimenopausal and menopausal women can benefit greatly from adding walking or other mild cardio exercises to their workout routine. Regular cardiovascular activity can help improve heart health, boost mood, and maintain healthy body weight – all of which are essential during this stage of life. It can also help reduce hot flashes, improve sleep, and enhance overall quality of life.
Consider incorporating walking or mild cardio sessions on non-strength training days or as a supplement to your strength training routine. Here are some options to consider:
Brisk Walking: Aim for a moderate pace that allows you to maintain a conversation without gasping for breath. To increase the intensity, consider adding inclines or using walking poles.
Cycling: Opt for a stationary bike or take your bike outdoors for a leisurely ride. Make sure to maintain a comfortable pace that is not too strenuous.
Swimming: Swimming is an excellent low-impact exercise that can help improve cardiovascular fitness and provide a total body workout. Consider swimming laps or participating in a water aerobics class.
Dancing: Choose a style that you enjoy, such as salsa, Zumba, or line dancing. Dancing is a fun and engaging way to improve cardiovascular fitness and coordination.
Elliptical Machine: This low-impact alternative to running is perfect for those who prefer to exercise indoors. Adjust the resistance and incline as needed to maintain a moderate intensity.