Finally have a moment, so here’re some more recommendations for exercise in relation to menopause:
Aerobic activity that is weight bearing such as walking, running, stepping. However, if you are experiencing menopausal SUI, you probably will want to limit yourself to non-impact aerobic exercise. How much cardio? Beyond the normal fitness/health recommendation of 150 minutes/week of moderate cardio, studies have demonstrated that 50 minutes 4x/wk can significantly decrease night sweats, mood swings and irritability.
Weight training to promote muscle strength and bone mass. Particularly exercises that load the spine, enhance posture and protect and strengthen the hips. Lat pull downs, seated rows, abdominal and low back exercises, squats, hip abductors. Minimum of 2 times per week. Balance training using a BOSU or other stability challenges.
Had a really tough 5x5 workout tonight consisting of barbell squats, barbell shoulder presses, deadlifts and 5x8 standing curls. Finished with 6 sets of abs including hanging leg lifts and medicine ball obliques. Im so tired but feel good about hitting my goals of squatting with an amount equal to my body weight and doing the deadlifts with 166% of my body weight. Another 3 weeks of this before I cycle onto a new routine. In the meantime, I got my Kickr working again so no excuses for not doing my wattage training. It will be interesting to see if all of this translates into improved performance on the bike once the weather turns and I’m able to ride outside again.
Tough workout with the the HS boys. 3 x 600. Couldn’t stay with them but I finished. I can stay with them in the shorter intervals. Not in shape enough/mind not tough enough yet for 600 and longer intervals. Goal next week is to finish at least one interval with them. Probably good for them too. No one wants the old man to beat them.
No matter how we train ohio, we can never quite compensate for the vigor of youth, lol. Can come close, can surprise these youngsters, but at the end of the day, they usually got us :). At least with HS kids you have somewhat of a chance; they’re still growing and developing. But man, going head to head with the 20 year olds can be really ugly :D. At the end of February, I’m going to the 3 day IDEA fitness conference in Bethesda with my daughter and one of her studio instructors. Among the things we will be doing is 3-4 hours/day of advanced TRX workshops for TRX instructors. I have visions of just being left hanging tangled in the TRX straps and being found in the same position when the room is unlocked the next day!
@classof2015, what’s important is to build your routines around load bearing exercises, whether cardio or strength training. The seated lat pull downs and rowing are important for scapular and thoracic spine health and posture but make sure to do lots of exercises where you are on your feet. The balance training is not only for balance but the instability involved really forces all the core muscles that support your pelvis to fire. There are also studies that show that pushing movements done fast and sort of explosively on the push are more effective at combating osteo than more measured slower movements.
Ohio, I’ll bet you really are an inspiration to those HS boys. So cool.
Thanks MK for those guidelines - good to know. Ironic that menopause time is a time that many women seem to give up and/or become more sedentary - when they actually probably have a greater need to be active and do strength training.
For those times when you DO sit on the couch, here is a list of Netflix Nutrition documentaries possibly worth watching - anyone recommend any of these??
Michael, I’ve no doubt you’ll be able to hold your own!
This morning was another round of the hill. Ever so slight pace improvement, HR steady, weather conditions pretty much the same as before. I have a Barre class this afternoon and then I’m thinking of a rest day tomorrow. I am working hard on core strength in Pilates but I have found if I’m physically tired I definitely can’t hold my form as well. If you’re not in the correct position for Pilates or Barre exercises you might as well be eating donuts because you’re not going to get the result you want. Even the most minor adjustments in position can work the muscle in a completely different way.
I have been using Strava for a while and they have these monthly challenges - recently they partnered with Lulu for a 40/80 km challenge - run that far in a certain time period. They didn’t offer any incentives up front, but after I completed it, they sent me an email letting me know I was eligible for a pair of Speed shorts and a swiftly tech short sleeve - just come to the store and get it! Guess I know what I’ll be doing this weekend.
Speaking of donuts…they are in the office today…I have a 1/2 of one sitting on my desk…I’ve REALLY been craving a donut so this was both thrilling and awful knowing they were in the office. I ate my morning egg and yogurt/bing cherries first - and am full now. I suspect I’ll eat it at some point - I’m not a saint and it will be my splurge for the day.
Quick 2.8 treadmill run due to lack of time ( had to drop the dog off at the kennel).plan to do weights this evening and hopefully back on the treadmill.
Noticed when I left work at the usual time yesterday that it is starting to stay lighter longer. That’s my good thought for today.
FallGirl – that is a good thought! Can’t wait til I have the option to run in the morning or after work.
Thanks for the additional info, MichaelnKat. I don’t have a gym right now but I’ll be moving to a building with one in the basement, so I’m going to try to commit to a regular routine.
Yesterday I did a 3 mile purposeful walk, all because of you! Today I ran the same route, in the snow! Cold weather is coming back, yea I know I’m the only one who’s not unhappy about it. I’ve always been this way, I want it to be seasonal. Maybe I’ll be skiing again by the weekend.
^^You’ve got that right! So disappointed that our unseasonal temps end today - January has been wonderful temperature wise (and no snow wise!) To think that I ran outside most all of January is quite unusual for Ohio.
3.7 miles today along the rec path this morning. Played a decent round of golf yesterday, and it was a gorgeous day.
“Conference call” with D and fiance tonight - final list review before mailing out save the date cards for the wedding. Plus more discussion about details put up on their website. Things were much simpler back when H and I got married!
I can’t believe it either - did you get to choose your own colors? I did the Brooks one they had but all I got was a code for free 2 day shipping - which you can get anyway.
Tomorrow is definitely a rest day. Barre was challenging and I am tired. Maybe the pups and I will get in some intentional walking.
Nice, Ohio! I see high school kids out running all the time. I cannot imagine keeping their pace for more than a block or so, lol.
Had to laugh imagining Michael tangled up in the TRX equipment.
I’m always interested in and inspired by your workouts, sabaray.
Good luck on the house, BB!
abasket and BB: no I don’t strain the yogurt. Although I have yogurt strainers, all I really want to do is open up the little containers I use in my yogurt maker and eat it up. Lazy, I know, but I’m already straining my kefir regularly. I have had luck in the past using freeze dried active cultures because they seemed to give a thick and not-too-curdy yogurt. Keeping my fingers crossed although it occurs to me that maybe I am so accustomed to the thicker Greek yogurts that I may be expecting the impossible. I did see in a web search that other people recommended Stonyfield yogurt as a starter. I’ve only used the Fage, recently. It’s interesting to learn there’s such a difference in the active culture concentrations.
I ran 4.5 this morning, incorporating regular walk breaks and mini-sprints. My legs feel good now, although I’m more tired than usual. Must be all the sunshine.
MOfWC, there is a bus line that goes from an easily accessible by walking stop straight to the building downtown. Yay!!! I am shaving - at the very minimum
45 min off my commute one way. On a bad traffic day it could mean well more than an hour one way. If we get the place, my life will be miserable for the next several months though - trying to rehab 2 houses!!! We will tackle the new place first, then move our kitties (and our crap), then do the cosmetic stuff on the current house and put it on the market. Our carrying costs here are quite low, so we can wait before we list it. Oh the stuff we do for our cats!
