Less sugar in your diet is a key factor for a healthy menopause transition. Good nutritional habits and exercise will help to offset the symptoms of change in your body and make you feel better.
Menopause is the process women's sexual organs go through, as progesterone levels start to decline and estrogen hormones increase. This can lead to estrogen dominance, a common symptom of which is weight gain, causing you to store more fat around your abdominal area.
High-intensity interval training (HIIT) is vital to revving up your metabolism – it burns calories and fat both during and after a workout. When this occurs, exercise post oxygen consumption (EPOC) is what drives your metabolism. High-intensity cardiorespiratory exercise, circuit resistance training, and heavy resistance training tend to have the greatest effect on EPOC. They also benefit from improved muscle strength, bone density, and sleep - while decreasing the increase of fat storage.
How much HIIT should you do? At least two to three times per week, building in 24 hours of rest and recovery between sessions, you’ll see effective results.
For example: if your goal is to work out four times per week, try two HIIT sessions and two resistance-training sessions. Aim to burn 300-500 calories per exercise session.
HIIT class examples offered by The Alaska Club would be Insanity, R30, Afterburn in Team Training, or Turbo Kick.
Resistance training is a great full-body workout that improves strength (push, pull, hinge and bend). Try doing 6-10 reps at a rate of perceived exertion (RPE) or at 60-80 percent of maximum weight exertion (60% RPE of 20lbs. is 12lbs). Strength classes provided by The Alaska Club include Group Power, P90X, Group Active. Consider contacting a personal trainer to help you get started.
Choose healthy nutritional choices and embrace the changes your body is going through with strength, goal setting, and success. By avoiding saturated fats, processed foods, and refined sugars, you see results and feel at your best.