For women over 50 and experiencing postmenopause, we discuss why traditional exercise advice may not be as effective and introduce evidence-based strategies for maintaining strength, bone density, and overall health.
The content covers the benefits of resistance training and the importance of high-intensity interval training, comparing these to conventional cardio routines. We’ll also delve into nutritional considerations, including optimal protein intake and the potential benefits of certain supplements like creatine.
Learn how to adapt your fitness and nutrition routines to support vitality and strength in the postmenopausal years.
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This is so good!!! So many info out there and this video clarified a lot of stuff! Thank you!
Questions and Notes:
1. What is the right ratio for Sprint Interval Training that makes it different from HIIT? It seams she uses the terms interchangeably except that she said “HIIT which is TRUE SIT.”
2. What is resistance training? Is it the same thing as weight lifting? And what does she mean by multidirectional stress?
3. What is jump training and what makes it multi-directional?
4. post menopause doesn’t need volume: do 4 high resistant training sessions/week, 2-3 true High Intensity sessions/week,
5. true high resistance training: buy-in of 10 deadlifts at 75%, cycling/running urgh sprinting as hard as you can for the remainder of a minute, one full minute off, and do that for 6 rounds (12 minutes altogether…warm up not mentioned). Deadlifts are the loading and the high intensity (true sprint interval training) should measure distance so you’re motivated to get faster and faster.
6. she said, “we need external loading” are those weights?
7. diet/nutrition: need protein post exercise, so important, more so than in premenopausal, 40 grams? Carbs from fruit and veg.
8. fasting? 15 grams protein in AM before workout
9. supplements for post menopausal: creatine 3-5 grams daily for brain, ashwaganda to get out of sympathetic, non-sleep deep rest.
10. calorie deficit needed for body composition to change? Low calorie is low energy so…yes metabolism slows down a little post menopause but it can be countered with protein intake…not about calorie deficit…more about macronutrient redistribution, higher protein (2 grams per kilogram body weight), fruit/veg for gut diversity.
I’m a 72. Year old Australian lady I do resistance training.3times a week.
Whats an erg?
I gained weight on HRT and no one wants to acknowledge that’s a possibility.