12. Exercise and training changes as you enter perimenopause and beyond.

With the changes in estrogen and progesterone during menopause and beyond, the body needs an external stress like exercise to make up for the responses these hormones used to give us. Exercise stress can cause positive adaptations similar to what estrogen and progesterone used to.

High intensity interval training (HIIT), sprint intensity training (SIT), heavy resistance training and plyometrics power training work together to create the external stress needed to support our bodies in adapting to the loss of skeletal muscle, metabolic changes and bone density.

HIIT is high intensity interval training consisting of short and sharp bouts of effort. Physical efforts are submaximal, greater than or up to 80% of your maximal heart rate (HR). Work intervals go from 1 minute to a maximum 4-5 minutes with variable rest periods.

Benefits of HIIT

• Better blood glucose control

• Improved cognition and working memory

• Improved cardiovascular health (blood pressure and blood vessel function)

• Creates a stimulus to decrease visceral and subcutaneous fat

• Positive effect on body composition and body weight.

An example of HIIT would be:

• 4 rounds for time of a 200m run, 10 push ups, 10 Burpees

Sprint interval training (SIT) consists of super maximal bouts of effort at an intensity of 100% or greater. It is about maintaining this super high intensity for a very short period of time. Work intervals are less than 30 seconds, with variable rest periods that are long enough to get you ready for the next round. Total workout time is between 10 and maximum 20 minutes.

Benefits of SIT

• Increases insulin sensitivity

• Increases skeletal muscle insulin -stimulated glucose uptake

• Increases lean mass (muscle and bone density) and decreases fat mass

An example of SIT would be:

• 20 seconds hard sprint (run, swim, bike, etc) with a 2 min recovery working up to not more than 10 sets.

Plyometrics Power Training is also known as jump training. Typically circuits last about 15 minutes with 45 seconds working and 15 seconds rest. A Plyometrics circuit would also count as your HIIT training as the cardiovascular and intensity principles are similar with differences coming from the specific exercises being carried out.

Benefits of plyometrics jump training:

• Increases explosive power and speed improving muscle power and composition

• Improves bone mineral density with the multi-directional force

An example of plyometric jump training would be:

3 Rounds of 45 seconds work and 15 seconds rest- of;

• Squat jumps

• Skater back lunges

• Single leg hops

• Jumping lunges

Options for those who can not jump for various reasons:

• Working similar explosive jump exercises in the water

• Working the upper body as this has the same overall effect on bones and metabolism.

Upper body plyometric examples include:

• Medicine ball throws, wall balls, floor slams

• Battle ropes

• Hand release push ups or push ups against the wall

Resistance Training = it’s beyond important!

Strength is the biggest thing we lose when we transition through menopause and start to see a lack of estradiol. It becomes hard to build muscle when all our signals are for us to lose muscle.

General benefits of resistance training are:

• Increased integrity and size of the muscle

• Increased strength and power production potential

• Increased metabolic rate and efficiency

• Increased joint strength and stability

• Increased bone mineral density

• Improved immunological status

There are many variations of training schedules that will include high intensity interval training (HIIT), sprint intensity training (SIT), heavy resistance training and plyometrics power training to create the external stress needed to support our bodies in adapting to the loss of skeletal muscle, metabolic changes and bone density.