Resistance Training is the Key to Weight Loss in Menopause
When you lift weights, you build lean muscle tissue which is more metabolically
active than fat. When you increase your muscle, you also increase metabolism
which means you're burning more calories throughout the day. Regular strength training is just as important as cardio exercise for losing fat and getting fit, but weightlifting isn't just about bulking up and building muscle mass.
Its benefits include improved posture & balance, better sleep, gaining bone
density, maintaining weight loss, boosting metabolism, lowering inflammation and
staving off chronic disease, reducing obesity.
It also regulates insulin and lowers inflammation. Along with keeping away
chronic disease, strength training has you burning through glucose, which is
good news for those grappling with Type 2 diabetes who consistently need to
manage blood sugar levels.
Because strength training increases lean muscle mass, it gives your
cardiovascular system places to send the blood being pumped. This results in
less pressure on your arteries, which helps reduce the chances of heart-related
problems. This is especially important in your menopause. Strength training exercises will
help to build bone and muscle strength, burn body fat, and rev up your
metabolism. Mayo clinic suggested that resistance training also sharpens your thinking
skills. Some research suggests that regular strength training and aerobic
exercise may help improve thinking and learning skills for older adults. If you have a chronic condition, or if you're older than age 40 and you haven't
been active recently, check with your doctor before beginning a strength training
or aerobic fitness program. Before beginning strength training, consider warming up with brisk walking or
another aerobic activity for five or 10 minutes. Cold muscles are more prone to
injury than are warm muscles. Choose a weight or resistance level heavy enough to tire your muscles after
about 12 to 15 repetitions. When you can easily do more repetitions of a certain
exercise, gradually increase the weight or resistance.
Mayo clinic Research shows that a single set of 12 to 15 repetitions with the
proper weight can build muscle efficiently in most people and can be as effective
as three sets of the same exercise.
To give your muscles time to recover, rest one full day between exercising each
specific muscle group.
Also be careful to listen to your body. If a strength training exercise causes pain,
stop the exercise. Consider trying a lower weight or trying it again in a few days.
It's important to use proper technique in strength training to avoid injuries. If
you're new to weight training, work with a trainer or other fitness specialist to
learn correct form and technique. Remember to breathe as you strength train.
When to expect results
You don't need to spend hours a day lifting weights to benefit from strength
training. You can see significant improvement in your strength with just two or
three 20 or 30-minute weight training sessions a week.
The Department of Health and Human Services recommends incorporating
strength training exercises for all major muscle groups into a fitness routine at
least two times a week.
As you incorporate strength training exercises into your fitness routine, you may
notice improvement in your strength over time. As your muscle mass increases,
you'll likely be able to lift weight more easily and for longer periods of time. If you
keep it up, you can continue to increase your strength, even if you're not in shape
when you begin.
American College of Sports Medicine