Thursday, April 16, 2009


By Tammy Bryant

We can start to feel the changes in our bodies at the age of 35, but menopause is a life changing experience for many women. We exprerience mood swings, weight gain and other symtoms due to drops of estrogen levels. Some women are at risk of heart disease and osteoporosis, but studies have shown that by exercising, eating right and keeping fit we can alleviate or stop some of the symptoms from happening.

BONE LOSS: Resistance training during menopause can help to diminish the effects of bone loss caused by estrogen reduction, aging or inactivity. Exercise that strengthens your muscles helps to lessen the severe effects of bone density loss, which is an issue during menopause.

HOT FLASHES--MOOD SWINGS: Increasing estrogen levels is key to reducing the symptoms of menopause, such as hot flashes and mood swings. With regular exercise it appears to be for some a promising alternative for hormone replacement therapy. A study showed increased levels of estrogen in both premenopausal and postmenopausal women aged 40 to 56 years after the women participated in weight and cardiovascular training programs. Exercise can also reduce fatigue, irritability and sleep loss associated with menopause.

WATER INTAKE: Hot flashes can cause severe sweating, which can lead to dehydration during exercise, so keep hydrated.

CARDIOVASCULAR DISEASE: When you do cardiovascular exercise, you sustain an elevated heart rate for a period of time, which when done consistently, will make your heart healthier and stronger. Studies have shown that women over 40, who are overweight and menopausal, have a higher risk of heart disease. So, do your cardio and hit those weights to keep your estrogen up, your weight down, decrease your total cholesterol levels and keep your heart happy and healthy.
BALANCING YOUR FITNESS PROGRAM: During menopause your body needs a balance of cardiovascular training, resistance training and stretching, because the three are important for your changing body.Some options include low-impact classes, walking or strength training with weights, machines, bands, or hand weights. Training both the upper and lower body are very important. Keeping the muscles of the upper back and chest strong may prevent the onset of spinal changes such as dowager's hump. To work on these issues and more come in and utilize our other classes. If you're not sure where to start, than a personnal trainer might be right for you and your needs.

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