Check Out These Add Lifting Weights to Your Program

Hello! I know it’s been a long time, a lot of things have happened (or haven’t happened), it’s been a difficult year, hasn’t it? The completion of the launch of my business plunged me into despair, especially at the beginning of 2021. I checked the days when I can train clients again, this time it’s very soon and I’m excited!

Since March of last year, I have been reading and listening to many different podcasts, mainly about how women are so different from men in terms of fitness. As Dr. Stacy Sims says, “WOMEN ARE NOT LITTLE MEN!”. The obvious differences between the attractive are muscle mass, weight, leg length, strength and speed; but there are many others, such as the way bodies change every week in conjunction with their monthly cycle, and also during perimenopause and menopause. I listened to the Hit Play Not Pause podcast (you can find it on Spotify), they have very good interviews with female athletes who have overcome the obstacles that the weather throws at them. I find this quite inspiring, because for me I am at that age where training is sometimes more difficult than a few years ago and my recovery is sometimes slower.

I am really a big advocate of bodybuilding for women, for me I think it is even more important than cardio. Too many women think that cardio is the only form of fitness that they should practice. You are so wrong, lifting weights in parallel with cardio improves the body condition of the body, strength and above all (for me) your mental health. Women over the age of 35 should really start thinking about how to start adding resistance exercises to their programs. Not only will it help you change your body shape, but it will also help you build muscle mass, burn calories, improve your self-esteem-it really will!! You will feel stronger, have more energy and sleep better. If you run, strength training will help you reduce the joint health problem by strengthening the muscles around you.

Women in perimenopause and menopause will benefit from lifting heavy loads, instead of lifting the normal 3 sets of 8 to 12 repetitions (hypertrophy), with heavy loads they will do 3 to 5 repetitions with a longer rest (Obviously, this type of lifting requires good form, so the advice of a personal trainer is recommended) Strength training 2 to 3 times a week will help improve the way your body manages glucose control and insulin sensitivity, it also helps the metabolic rate, this leads to a better hormonal environment in the body. During perimenopause and menopause, the production of hormones, including estrogen in the ovaries, decreases, and fat cells and adrenal glands begin to increase the production of gender hormones. This can lead to a loss of muscle and bone mass, and if you are inactive, it can lead to weight gain. The good news is that building muscle mass and strength through resistance training has played an important role in improving these problems related to this period of women’s lives.

The best way to improve things is to start tracking your menstrual cycle, look at the patterns for 2-3 months, you will see your good days and the days when you don’t feel very well. If your cycle has stopped, you can still get great tips on how to make your workouts more effective. Dr. Stacy Sims has some great advice and theories on what women should be doing throughout their training lives. if you are interested, take a look at their website: www.drstacysims.com She also has a great book called ROAR: How to adapt your diet and fitness to Your Unique female physiology.

Hello! I know it’s been a long time, a lot of things have happened (or haven’t happened), it’s been a difficult year, hasn’t it? The completion of the launch of my business plunged me into despair, especially at the beginning of 2021. I checked the days when I can train clients again, this time it’s…

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