Menopause & Weight Training
Physical activity is beneficial at all stages of life, but especially during and after menopause. During the childbearing years, estrogen helps protect women from problems such as heart disease and osteoporosis. But as estrogen levels drop, bone density can also drop. Weight problems may become more difficult to conquer and other health issues may become more common. Weight training has many benefits for menopausal women.
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The Facts
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Women tend to lose muscle mass and gain fat, particularly abdominal fat, during menopause. The risk of developing certain conditions increases during and after menopause, including type 2 diabetes and cardiovascular disease. Increasing physical activity can help reduce these risks.
Benefits
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While all forms of exercise benefit your health, weight training provides benefits that are particularly important during and after menopause. Post-menopausal women can lose bone mass rapidly, and strength training increases bone density and reduces the risk of fractures. Strength training also plays a significant role in managing your weight. This type of exercise increases muscle mass, which helps you burn more calories. Your general strength will increase, making routine tasks easier to perform. The stronger you feel physically, the better you will feel mentally and emotionally.
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Types
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Strength training can be done at home with hand weights, ankle weights and wrist weights. Weight machines can help beginners learn to focus on just one muscle group. A good weight-lifting plan is usually built around both weight machines and free weights.
Getting Started
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It's important to do at least five minutes of warm-up exercises before lifting weights. Work on each muscle group at least twice a week, and leave two days off between sessions for a particular muscle group. Beginners should start with 10 to 15 repetitions and gradually increase the number of reps or the amount of weight. To build lean muscle, use light weights and increase the number of repetitions. To work on becoming stronger, use heavier weights with fewer repetitions. Remember to breathe normally as you work out and avoid holding your breath.
Warning
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Check with your doctor before incorporating weight training into your daily routine, particularly if you have any health problems such as arthritis. Schedule a session with a personal trainer to learn proper form, especially if you have little or no experience working with weights. Lifting weights incorrectly can lead to serious injury.
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References
Resources
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