Week of 1.9.22 Cardio, Core, & Mobility Challenge + Some Info On Training in Menopause
CARDIO
Last week was fun, eh? Let's keep it hot and spicy!
15 x 200m efforts, 45 seconds rest in between
*Equivalent would be about a 45 second sprint like effort elsewhere
*If in Luteal/Bleed, pull back and don't necessarily go all out
Rest 3 min
Full Body Circuit, Keeping the moves super simple. Aim to not rest and to instead keep on pushing. Aim to be pushing yourself and feeling like you're working at about 8/9/10 in regards to overall intensity.
*During Luteal/Bleed, listen to your body and pull back as it is most likely asking you to. Aim to be at around a 5/6 in regards to overall intensity.
Ski 250m
20 Sit ups
20 jump lunges
10 Push-ups
Ski 225m
20 Sit ups
20 jump lunges
10 Push-ups
Ski 200m
20 Sit ups
20 jump lunges
10 Push-ups
Ski 175m
20 Sit ups
20 jump lunges
10 Push-ups
Ski 150m
20 Sit ups
20 jump lunges
10 Push-ups
CORE
Glider tuck or pike up to plank toe taps x 8-12
Ball tuck or pike up to plank toe taps x 8-12
Side plank hip lifts with adduction x 8-12/side
MOBILITY
The clip shown has been sped up so please feel free to follow along but certainly slow it down. Gift yourself 10-15 minutes to just flow.
Downdog
Downdog split
Knee to elbow, same side
Knee to elbow, opposite
Knee to elbow, same side
Knee to elbow, opposite
Step thru to fallen triangle
Downdog split
Pigeon
Some Info On Training in Menopause
Even if you're not in perimenopause or menopause, it's better to be informed ahead of time so read this quick little section! For more literature, please check out Hormone Repair Manual: Every woman's guide to healthy hormones after 40 by Lara Briden, ND.
Two quick definitions:
Perimenopause: the 2-12 years before your last period
Menopause: begins one year after your last bleed
Ok, so, please remember that I am not an expert on any of this hormonal stuff YET, but I can confirm that STRENGTH TRAINING is a key element of maintaining health, vitality, a svelte figure, and overall happiness once you hit menopause.
I will link this somewhat outdated scientific article, sharing the abstract here:
Abstract
With a significant number of women belonging to the status of menopause and beyond, it is imperative to plan a comprehensive health program for them, including lifestyle modifications. Exercise is an integral part of the strategy. The benefits are many, most important being maintenance of muscle mass and thereby the bone mass and strength. The exercise program for postmenopausal women should include the endurance exercise (aerobic), strength exercise and balance exercise; it should aim for two hours and 30 minutes of moderate aerobic activity each week. Every woman should be aware of her target heart rate range and should track the intensity of exercise employing the talk test. Other deep breathing, yoga and stretching exercises can help to manage the stress of life and menopause-related symptoms. Exercises for women with osteoporosis should not include high impact aerobics or activities in which a fall is likely. The women and the treating medical practitioner should also be aware of the warning symptoms and contraindications regarding exercise prescription in women beyond menopause. The role of exercise in hot flashes, however, remains inconclusive. Overall, exercising beyond menopause is the only noncontroversial and beneficial aspect of lifestyle modification and must be opted by all.
Summary:
include endurance (2 1/2 hrs/week of aerobic activities), strength training, and balance work
include practices that help with nervous system regulation/stress management
breath work
yoga/stretching
painting/arts/whatever you find relaxing
Other information I have gathered:
role of strength training and movement is paramount as it helps improve insulin sensitivity (naturally this diminishes around perimenopause/menopause due to a shift in hormones aka loss of estrogen)
it works by improving glucose uptake into cells during exercise and by building muscle mass
Conclusion based on what I know thus far: STRENGTH TRAINING IS KEY. If you're not doing it, start. If you're doing it, keep at it.
I will continue my research in regards to the intensity of your strength training. I have not come across anything in regards to HIIT/VIIT and menopause. You're safe to lift all the weights. Aim for sessions where you can tax your muscles for 3-4 rounds of movements with a rep range of 12-15.
Other interesting fact:
Men, children, and menopausal women operate on the circadian rhythm.
Menstruating women operate on the infradian rhythm.
Circadian rhythm and intermittent fasting work well together- whereas intermittent fasting and the infradian rhythm do not.
All this to say, I will drop more info on possible benefits of intermittent fasting for those of you whom are in menopause. And, just so you know, intermittent fasting would not be recommended if you are someone who has experienced or does experience disordered eating or if you are currently in a calorie deficit.
I appreciate your patience as I learn more and more about hormones, training, and cycle syncing. If we want to feel our best we must tune into our bodies and actually listen to them instead of working against them. Hopefully more and more research will be done in the area and we will know more soon!