Training in the menopause - Making the most of female potential
In the following article, we explore the question of how women in the menopause best exercise with the physical changes.
What is menopause?
The menopause is the transition of the normal 26- to 40-day female cycle. Its onset depends very much on genetics and lifestyle. The perimenopause heralds this development and can last up to 10 years. On average, however, it is between 4 and 5 years and defines the period until menstruation actually stops. The noticeable changes in training can be that nutrition is less well absorbed, there are sleep problems and tiredness during the day. The changes in hormone levels cause periods to stop and abdominal fat to accumulate more easily in the 5th decade of life than before.
On average, women are 51 years old at this time, but studies show that there are also women who are only 40 or already 60 years old.
At the hormone level, the menopause looks like this:
With increasing age and hormonal changes, the energy supply of the female body changes. Fat is stored more quickly.
In addition, there is an increase in inflammatory reactions in the body. Furthermore, attention should also be drawn to the reduced sensitivity to insulin, which leads to women reacting much more strongly to insulin than in younger years and thus the blood sugar level always remains a little elevated. With the help of targeted training and the right diet, women can counteract these processes.
What does that mean in sporting terms?
Performance is directly related to sex hormones. Since oestrogen and progesterone are hardly present in the menopause or post-menopause, the low hormone level should also be taken into account with regard to training. What is the right training stimulus here?
Oestrogen is responsible for the anabolic processes in the body, whereas progesterone has a degrading effect. Strength training can help to improve performance. Or in other words: less belly.
Just like men over 30, women gradually lose their fast muscle fibres, which are indispensable to minimise progressive bone loss and to increase the preservation of fat-free mass. Therefore, strength training for women should play a decisive role even before endurance training.
The exact benefits of strength training
It has proven to be efficient for women in menopause. Here, the loads should be heavy enough to allow a maximum of 6 to 10 repetitions. The more muscles, the higher the calorie consumption, even at rest.
In addition, strength training counteracts joint instability, improves bone mineral density and is therefore perfect as injury prevention. Apart from that, strength training has a significant effect on vasomotor symptoms, such as thermoregulation, and improves blood flow in the vessels.
Plyometric training (jumping)
In order to maintain the lost explosiveness or contractility of the muscles, jump training is an effective means. It improves the composition of the muscles and also brings about a mitochondrial improvement, or simply put: more fuel for the muscles.
Examples of plyometric exercises: any form of jumping, whether box jumps, jumping rope or trampoline. And please, especially with jumps:
Please start slowly and learn the right technique first!