In the journey through perimenopause and menopause, many women experience changes in their bodies that can impact their overall health and well-being. One effective way to combat these changes and promote better glucose metabolism, bone density, maintain muscle mass, and elevate mood is through High-Intensity Interval Training (HIIT) workouts. HIIT combines short bursts of intense exercise (at up to 80% of max) with periods of rest or lower-intensity activity, making it a time-efficient and highly effective workout regimen.
Why HIIT for Perimenopausal and Menopausal Women?
1. Better Mitochondrial Response/Improved Glucose Metabolism
Our mitochondria are the powerful energy systems of our bodies. When we look at high intensity interval training (HIIT) we get more of a mitochondrial response. As we age, we lose mitochondrial function which can effect multiple systems of the body. HIIT is excellent at increasing the capacity of the mitochondria to use glucose and free fatty acids to limit the amount that gets wrapped up by the liver and stored as visceral adipose (mainly fat stores around the abdominals).
This is particularly beneficial for women going through perimenopause and menopause, as insulin resistance can be a common issue during this stage of life.
2. Bone and Muscle Density
Jump training, a component of many HIIT workouts, has been proven to improve bone density and muscle mass. This is crucial for women in menopause, as the decrease in estrogen levels during this time can contribute to bone loss and muscle atrophy.
3. Mood Elevation
Apart from the physical benefits, HIIT is also great for boosting mood and combating symptoms of anxiety and depression that can sometimes accompany perimenopause and menopause. The release of endorphins during intense exercise can enhance mood and promote a sense of well-being.
More Brain-Derived Neurotrophic Factor (BDNF)
HIIT workouts have been shown to be better at raising BDNF as compared to moderate or lower intensity exercise. BDNF plays an important part in the survival and growth of neurons, as well as, participating in the plasticity required by the brain for learning and memory.
How to Incorporate HIIT Into Your Routine
When starting HIIT workouts, it's essential to begin slowly and gradually increase intensity and duration over time. Here's a simple guide to get you started:
1. Warm-Up
Always start with a 5-10 minute warm-up to prepare your muscles and joints for the intense exercise ahead. This can include brisk walking, light jogging, or dynamic stretches.
2. HIIT Circuit
Choose a 4-5 exercises that target different muscle groups. Perform each exercise at high intensity for 30-60 seconds, followed by 0-10 seconds of rest. At the end of 1 cycle you can rest for 1 minute. Repeat the circuit 4-5 times. Remember when starting, focus on form and work up to adding more speed and more circuits as you become better conditioned. HIITs are best done for 30-45 secs. Going longer is not better and can actually be detrimental in terms of cortisal increases and risk of injury.
3. Cool Down
Finish your workout with a 5-10 minute cool-down, consisting of low-intensity movements and stretching to help your body recover and prevent injury.
Final Thoughts
Incorporating HIIT workouts into your routine can have numerous benefits for perimenopausal and menopausal women. Not only does HIIT improve mitochondrial action, promote glucose metabolism, bone density, and helps to maintain muscle mass, but it also boosts mood and overall well-being. Remember to listen to your body, stay hydrated, and consult with a healthcare provider before starting any new exercise regimen.
So, if you're looking to improve your health, lose weight, and build bone density during perimenopause and menopause, give HIIT workouts a try and experience the transformative power of high-intensity interval training.
Remember - Your health is your greatest wealth!
Note: Aim to incorporate HIIT workouts into your routine 2-3 times per week for optimal results.
HIIT, Perimenopause Workout, Menopause Workout, Lose Weight, Build Bone Density
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