Episode #495 This Flipping 50 Insider question comes from Joy who asks about any difference between post menopause fitness and menopause fitness recommendations. She wrote:
I’ve been following Flipping 50 for some time and enjoy it! One question, do the same rules apply to post menopause (66) as to menopause? Thanks!
-Joy
The easy, short answer, is yes they do. Menopause fitness rules (we prefer formula, as in After 50 Fitness Formula™) do apply to post menopause fitness.
If anything, in post menopause you have a little more latitude and will be supported by:
Increased amounts of low-to-moderate activity
And you’ll also have greater increased urgency in need for:
- high intensity interval training
- reaching muscle fatigue
- adequate protein
- sleep
The reasons for that may or may not be obvious so I don’t want to skip over them assuming you’ve got this.
The greatest volatility in hormones occurs during perimenopause for the majority of women. (Though this isn’t an “always” rule. It may not apply to you).
Because of this, during perimenopause there can be a greater frequency of symptoms including:
- Fatigue
- Insomnia
- Weight gain
- Bloating
- Constipation
- Brain fog
- As well as others, but these are the most likely to influence exercise negatively
So, adding “more” exercise even if it is low-to-moderate exercise during perimenopause could simply add more stress and take you in the opposite direction from your goal.
Any “rules” only apply as if you follow a blueprint that you can personalize. You’re not following a rigid plan that ignores the data your body gives you. That’s simply reverting back to exercise programs designed for everyone.
You’ve never needed exercise intensity more in your life than now. These are key:
- High intensity interval training
- Strength training to muscular fatigue
- Reaction skill types of movement
- Mobility
- Low-to-moderate movement
Resources:
You Still Got It, Girl strength videos, with the option to add Fast Twitch Interval Videos to it
Muscles in Minutes strength videos with the option to add Boxing videos and mobility videos to that
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