Ladies, are you ready to take your fitness game to the next level during perimenopause, menopause, and beyond? Say hello to Sprint Interval Training (S.I.T.) – the secret sauce to boosting your health and wellness without relying on estrogen or progesterone. S.I.T. involves short sprint intervals, no longer than 20-30 secs, combined with longer recovery periods (1-3 mins). The intervals do not have to involve high impact activities (they can be an all out cycle or swim for example) but the goal is to be at 100% effort. Let's dive into why S.I.T. is the perfect workout for women in this stage of life.
Why S.I.T. Training is Perfect for Women’s Health
Hello, Insulin Sensitivity!
One of the fantastic benefits of S.I.T. training is its ability to increase peripheral insulin sensitivity. This means your body becomes more efficient at utilizing insulin to regulate blood sugar levels, which is crucial as we age. Moreover, S.I.T. boosts skeletal muscle insulin-stimulated glucose uptake, making your muscles more adept at utilizing glucose for energy.
Say Goodbye to Fat, Hello Lean Muscle!
Dreaming of shedding some fat and gaining lean muscle mass? S.I.T. can make that dream a reality. It helps decrease fat mass while increasing lean muscle mass, sculpting your body and boosting your metabolism in the process. Who said getting older means losing muscle?
It’s All in the Central Nervous System
What's fascinating about S.I.T. is how it works its magic through the Central Nervous System (CNS). By targeting the CNS, this workout regimen optimizes your body’s response to exercise and enhances your overall fitness levels. This type of training has also been showed to increase BDNF (Brain-Derived Neurotrophic Factor) which is intricately tied to the health of brain tissue.
No Estrogen or Progesterone Needed
Here's the kicker – S.I.T. delivers all these incredible benefits without relying on estrogen or progesterone. It's a game-changer for women looking to stay fit and healthy as they navigate the changes that come with perimenopause and menopause.
Let's Get Moving: A Sample S.I.T. Workout
Let's break down a sample S.I.T. workout to give you a taste of what to expect:
30-Second Sprint: Give it your all – cycle, bicycle, stair climbs, box jumps, or any high-intensity exercise.
1.5 Minutes Rest: Catch your breath, hydrate, and get ready to push yourself again.
Repeat: Aim to work up to 5 rounds of this intense yet effective circuit.
Get ready to feel the burn and witness the transformation in your body and mind!
Embrace the Power of S.I.T.
S.I.T. training is not just another workout fad – it's a scientifically proven method to boost your health and fitness, especially during perimenopause, menopause, and beyond. By incorporating S.I.T. into your exercise routine, you're taking a proactive step towards a healthier, stronger, and more vibrant you.
So, are you ready to push your limits and unlock your full potential? Say hello to S.I.T. – your new best friend in the journey towards optimal wellness!
Remember, age is just a number, and with S.I.T., you can rewrite the script on what it means to be a healthy, active woman at any stage of life! Let's crush those fitness goals together!
REFERENCES:
Jiménez-Maldonado A, Rentería I, García-Suárez PC, Moncada-Jiménez J, Freire-Royes LF. The Impact of High-Intensity Interval Training on Brain Derived Neurotrophic Factor in Brain: A Mini-Review. Front Neurosci. 2018 Nov 14;12:839. doi: 10.3389/fnins.2018.00839. PMID: 30487731; PMCID: PMC6246624.
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