Their workout protocol is science-backed and evidenced-based, but may be counterintuitive to the way you train today.
Aside from duration, its also about divvying up your allotted time to work out between the following buckets.
The 4 types of exercise to prioritize during menopause
1.
Heavy weight lifting
Were losing estrogen when were going through menopause, Giannelli says.
Estrogen is the impetus for building lean muscle mass, so you better be strength training to maintain muscle.
Building strength will also helpaddress bone lossthat can happen to women as they age.
certified yoga and Pilates instructor and chief training officer at Pvolve
Vicario recommends strength training two to three times per week and focusing on low reps of heavy weights.
Estrogen is very hydrating for the body, she explains.
Focus on exercises that move you through all different planes and ranges of motion.
Then you back off for a bit, Vicario says.
Steady-state cardio thats like a six or a seven over a long period of time can be very counterproductive.
Cardio also increases blood flow to your brain, flooding it with oxygen and helping support its optimal function.
These short bursts of cardio fight brain fog and memory loss, Vicario says.
Also, people tend to hold tension in the hips and in their glutes, Vicario adds.
These are places where engaging through the pelvic floor can be beneficial.
certified yoga and Pilates instructor and chief training officer at Pvolve
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