September 28, 2022

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There are numerous symptoms of menopause – it tends to start with stubborn weight gain around the abdominal area which is hard to shift. There are a few ways that can help battle the bulge, including incorporating strength training into people’s daily workout plans.
Physiotherapist and personal trainer, Lucinda Meade, works with many female clients going through menopause.
She noted that while exercise in itself is good for overall weight loss, women should be picking up weights to notice a difference.
“A lot of women have done a lot of yoga and running and they really need to be coaxed into weight training,” the expert explained.
Weight training is becoming more and more popular among women, as past concerns that they will look “manly” have been well and truly put to bed.
READ MORE: Diet: Expert warns against common mistake'Don't wait!' Battle belly fat quicker with 'important' warning for menopausal women
She noted women now in their 40s and 50s will have had their formative years in the 1980s when strength training for females wasn’t “the done thing” and exercise was all about looking “skinny”.
But trends do change and Lucinda pointed out there is an element of it in everything.
“Dancing, rock climbing, climbing trees, anything: find the thing that works for you. But there must be some strength element,” she said.
“People go into the menopause like some ghastly blind date where you know it’s going to happen but you hope it’s going to be OK.
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“Everyone in their 40s should be thinking about getting themselves in tip-top shape so that when it happens, it’s as fine as it can be.”
“Don’t treat it like a lottery and don’t wait until you’re feeling crap and then try to make decisions in that state,” The Guardian reported.
Strength training helps get women’s decreasing metabolism up and running again so fat burning is at the optimum level, even at rest.
Regular weight training can help people reduce body fat, strengthen their muscles and burn calories more efficiently.
READ MORE: Michael Mosley weight loss: Remove three foods to stay slimWomen should be picking up weights to notice a differenceThe National Strength and Conditioning Association recommends older adults perform strength training exercises two to three days a week.
Women should also incorporate workouts that stretch the muscles into their routines, such as yoga and pilates.
These types of exercises can promote better muscle function and help in the long-run.
While weight training is essential to aid the decrease in muscle mass as people age, an expert menopause adviser detailed some key advice when it comes to staying active, so women don’t over-do it and create more problems further down the line.Menopause diet tipsEileen Durward, explained how to incorporate exercise into a woman’s schedule in a way that doesn’t “drain” their energy and worsen their symptoms.
She revealed “gentle” forms of exercise are a better option.
“Look at different forms of exercise, ones that are seemingly more gentle can be really good for the menopause,” she advised.
This could include activities such as yoga, swimming and walking.
“Walking 20 minutes a day can be really beneficial, and these will keep your body going until your energy levels increase,” Eileen said.
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