🚨 Reality Check for Menopausal Women 🚨: Unpacking the myth around HIIT training and why it could be sabotaging your efforts to conquer that persistent menopause belly bulge. Let's dive into the science together!

Introduction:

For women over the age of 40, the menopausal transition is often accompanied by a series of changes, both physical and emotional.

These changes are unique to the individual and can be impacted by a variety of factors.

It’s complicated.

I believe this is the reason why menopause does not get talked about as it should.

One prominent challenge many women face during this phase is weight loss resistance, particularly the accumulation of weight around the midsection.

Many women find that despite not making changes in their diet or habits, all of a sudden they have put on weight.

Not only do they have no idea where it came from, but they can’t seem to get it off.

This unwelcome weight has decided to make it’s home right around the middle.

Menopause brings many hormonal shifts, and one hormone in particular, cortisol, plays a significant role in weight gain experienced by many women.

When cortisol levels are high for an extended period of time, cortisol tells the body to slow down metabolism and to start storing energy.

This fat is known as visceral fat.

It wraps around the organs and is considered much more dangerous than subcutaneous fat.

Not only that, but visceral fat does not respond the same way as subcutaneous fat.

Enter exercise...

High-Intensity Interval Training (HIIT) has gained popularity over the last decade for its apparent effectiveness.

The concept is that you work as hard as you can for a short amount of time, and your body burns calories for extended periods of time afterwards.

This method can be highly effective for burning through subcutaneous fat.

However, the story takes a different turn when menopause enters the picture.

Unfortunately, HIIT training, with its intense bursts of activity, can actually be contributing the problem.

Physical stress-including extreme exercise- will cause your cortisol levels to rise.

HIIT exercide is potentially exacerbating the problem rather than addressing it.

The conventional wisdom that more exercise or harder workouts equate to better results goes right out the window during menopause.

Instead of pushing your body to its limits, a more nuanced and supportive approach is needed.

Enter strength training...

Strength training is a powerful tool that, when incorporated 2-3 times per week, aids in building muscle, which is crucial for a healthy metabolism.

Moderate strength training not only promotes physical strength but also helps counteract the bone density and muscle loss that often accompanies aging.

For a great way to improve your exercise at home, Visual Impact Fitness has an awesome kettlebell program. It's super affordable and only requires a kettlebell.

In addition to strength training, moderate cardio, as opposed to intense HIIT sessions, can be beneficial when performed on most days of the week. This gentler form of cardiovascular exercise provides cardiovascular benefits without the excessive stress that intense workouts may impose on the body.

Menopause is a journey, a transition that requires a thoughtful and considerate approach. It is a time of life where you can really tune into yourself and begin advocating for your own needs.

Think of it this way , we can no longer indulge in weekend-long escapades like we did in our 20s.

Back then we could drink for days and bounce back relatively easily. I

t’s not as easy as it once was.

This idea is widely accepted, that people don’t recover from drinking the same way they did when they were younger.

Drinking is a form of stress on the body.

Exercise is a form of stress on the body.

As our body evolves and changes, the way our body recovers from stress also evolves and changes.

Just our bodies don’t respond the same way to alcohol as they once did, our bodies may not respond well to the same high-impact workouts we once thrived on.

For those who have embraced HIIT training for years, there's no need to abandon it completely.

It just means that you need to allow for recovery and possibly scaling back a bit.

That can look like swapping a cycle class for yoga, or perhaps lightening up on the speed or resistance during a workout. It can even mean taking a day off.

There is a critical shift that lies in the importance of listening to your body. If a workout leaves you feeling depleted, fatigued, or completely spent, this is your body giving you a signal to slow down. Your body will tell you exactly what it needs. You just need to learn how to listen to her.

With that said, here are 10 reasons to stop working against your body and start working with her 👊

1.     Menopausal Changes:

   For women over the age of 40, the menopausal transition is often accompanied by a series of changes, both physical and emotional.

 These changes are unique to the individual and can be impacted by a variety of factors, making menopause a complex experience.

Small changes in the way we eat and how we exercise can make a big overall difference.

2.     Weight Loss Resistance:

·       A prominent challenge during menopause is weight loss resistance, particularly the accumulation of weight around the midsection.

·       Despite no changes in diet or habits, many women suddenly find themselves putting on weight, especially around the midsection.

Fasting is one way that can really help with weight loss around the middle. If this is something your are thinking about, The Hormone Lifestyle Workbook is a great starting off point.

3.     HIIT and Weight Gain:

·       High-Intensity Interval Training (HIIT) gained popularity for its effectiveness in burning calories.

·       However, during menopause, hormonal shifts, especially elevated cortisol levels, can contribute to midsection weight gain.

·       Cortisol, when high for extended periods, signals the body to slow down metabolism and store energy as visceral fat.

4.     Challenging Conventional Wisdom:

·       The conventional wisdom that more exercise or harder workouts equate to better results is challenged during menopause.

·       A nuanced and supportive approach is needed instead of pushing the body to its limits.

Moderate exercise is proving to be better for the body and rest and recovery need to be prioritized.

5.     Strength Training as a Solution:

·       Strength training, done 2-3 times per week, becomes a powerful tool in building muscle crucial for a healthy metabolism.

·       It not only promotes physical strength but also counteracts bone density and muscle loss associated with aging.

6.     Moderate Cardio for Cardiovascular Benefits:

·       In addition to strength training, moderate cardio, as opposed to intense HIIT sessions, can be beneficial when performed on most days of the week.

·       This gentler form of cardiovascular exercise provides benefits without excessive stress.

7.     Menopause as a Journey:

·       Menopause is a journey that requires a thoughtful and considerate approach.

·       It's a time to tune into oneself, advocating for individual needs and recognizing the evolving nature of the body.

8.     Changing Recovery Needs:

·       Like the changes in how the body responds to alcohol, the body's response to exercise evolves.

·       High-impact workouts that were once thriving may not be as suitable, and recovery needs change with the body.

9.     Adjusting Exercise Routine:

·       For those accustomed to HIIT training, there's no need to abandon it completely.

·       Allow for recovery by possibly scaling back, swapping intense workouts for yoga, or adjusting intensity during exercises.

10.  Listening to Your Body:

·       A critical shift lies in the importance of listening to your body.

·       If a workout leaves you feeling depleted or fatigued, it's a signal to slow down. Your body will communicate its needs; you just need to learn how to listen.

If you are looking to taking a deeper dive into creating a healthier lifestyle for yourself, you may want to consider The Hormone Lifestyle Program or The Hormone Lifestyle Mini Course.

Both are designed to help women over 40 manage stress and hormone levels, and start feeling like themselves again.

I am a Master Personal Trainer with a Bachelor’s Degree in Exercise Science, and I am also a Certified Menopause Coach. I have been training clients since 2011. While I have trained a wide variety of people;  including men, women and children, I am currently working solely with women over the age of 40.