Make Friends With Strength Training Of all you do, strength training is the most important for maintaining your strength, balance, muscle mass and weight as you get older. Studies show that older adults can increase resting metabolic rate and energy expenditure by adding resistance training. One study even shows that a combination of high intensity cardio and strength training, along with a balanced diet, is the best way to reduce abdominal fat. Get the most out of strength training: Lift heavy: Most women don’t lift enough weight because they’re afraid of bulking up or injuring themselves. If you're a beginner, work up to heavy weights over time but, if you’re experienced, going heavy enough that you can only complete 8-10 reps of each exercise will help you build more muscle. Your last rep should be hard, but possible with good form. Mix it Up: Try split routines where you work different muscle groups each day to focus more attention on each muscle. Try different training techniques such as drop sets (starting heavy and dropping your weight by 20% for each set), supersets (doing two exercises for the same muscles, one after the other) or other training methods to shock and challenge your body. If you feel like you're doing everything right and you're still not losing weight, hiring a trainer can help you figure out the best way to change what you're doing to get better results. Focus on Small Changes The weight gain that happens with menopause is often the result of small increases in calories that add up over time—eating a little more, moving a little less and, of course, a metabolism that’s a few calories less than it was. The good news is that small changes can also reverse these things, good news if you don’t want to overhaul your whole life. Monitor Yourself Keeping track of your daily habits, eating, and exercise can help you stay on top of your weight and notice if extra calories are creeping in. This isn't to micromanage every bite you eat or movement you make, but to be aware of what's happening overall. Some ways to monitor yourself: Keep a Food Journal: This is a good place to monitor your meals, snacks, and calories, but also to keep track of your cravings and find ways to deal with them that won't derail your diet. Keep a Workout Log: Tracking your exercises, weight, reps, and sets can help you progress in your strength training workouts and make sure you're really challenging yourself. Keep an Activity Log: Tracking your movement (or lack thereof) on a regular basis can tell you how active you are and, more importantly, where you can improve. For example, do you sit more after lunch? That may be a good time to take a walk or do some light exercise to fight post-lunch fatigue. Keep a Health Journal: This is where you can track sleep patterns, menopause symptoms, how you're feeling, and the tools you're trying to manage your symptoms. You'll see how those tools are working or if you need to try another approach. Other things to do include... Talk to your doctor: There may be medication or other treatments available that can help. Tweak your diet: Focus on fruits, veggies, and whole grains while minimizing saturated fat, processed sugar, and high sodium foods. Find substitutions: Check the calories of the foods you eat regularly, such as yogurt, cheese, cereal or bread and spend some time at the grocery store to find lower calorie substitutes. Eat smaller portions: Eat a little less cereal, a smaller piece of chicken, a smidge less olive oil when you’re sautéing the vegetables—these small changes can shave off calories here and there without making you feel deprived.
Be More Active: Spontaneous activity often declines during menopause because it's hard to fight the fatigue that comes from lack of sleep, hot flashes, anxiety, and depression. Exercise and daily movement can help fight these symptoms while generating energy. Every little bit counts including household chores, short walks around the office or neighborhood, standing up as often as you can and just about anything that helps you avoid sitting for long periods of time. You may need to work in things like meditation or other stress-reduction techniques to help you stay calm and more centered. Going through menopause doesn't mean automatic weight gain, nor does it mean your body won't go through some changes no matter what you do. Try to work with what's within your control: How much you move, what you eat, how you handle stress and the efforts you make to handle menopause symptoms the best way you can. Managing what you can and allowing your body to respond to your efforts can help you keep a healthy, positive attitude about the changes you're going through. SMART Fitness Studio has a Strength Training class, Aerobic classes, including Spinning, and Personal Training. Sign-up today for Strength Training and Aerobic classes. Inquire in-person for Personal Training and Special Personal Training and Class discounts. Good luck! |