Menopause is a time of many seemingly inexplicable, irritating circumstances and symptoms, with weight gain being no minor issue. Menopausal weight gain causes a loss of the sexy hourglass shape and an increased amount of strain and stress on the body and organs. To alleviate such weight gain during menopause, you may have tried intense aerobic exercises and countless hours destroying yourself running on a treadmill. This brutal regimen of exercise is completely unnecessary.
Performing a singular workout over a prolonged period of time will not only minimally help you to lose weight, but it can actually be counterproductive to your efforts. Many studies have shown that performing only aerobic exercises is an extremely inefficient method to burn calories and lose weight during menopause. Such a regimen would require over an hour of intense workout every day, which is simply impossible for most working and busy women to accomplish. A more realistic exercise regimen is warranted for women experiencing weight gain during menopause.
To most effectively burn calories and lose weight, you should implement a regimen of exercise that stresses all aspects of the body, combining several main forms of physical activity. Learn full body training methods to combat weight gain during menopause.
1. StretchesAn important routine to perform both before and after any physical activity, stretching the muscles greatly reduces the chances of experiencing muscle fatigue and cramps during exercise. Each position should be maintained for ten seconds, repeated at least four times. You must ensure that you stretch both before and after your exercises.
2. Aerobic ExercisesAerobic exercises include activities like treadmill running and jogging. Although an exercise regimen consisting only of aerobic activity can be detrimental, such exercises can be a great way to “warm up” before the main portion of your exercise routine. Experts usually recommend a half hour of aerobic activity each day, a frequency that will ensure the greatest amount of benefit.
3. WeightliftingFollowing your warm-up exercises, you should complete a routine of weightlifting activities that work varying muscle groups. Avoid weightlifting exercises that stress only a single area of your body, opting instead for activity that stresses multiple joints and groups of muscles. A weightlifting routine that stresses the greatest amount of your body’s muscles is hugely efficient, allowing you to complete more effective exercises in a shorter amount of time, burning the most amount of calories and therefore promoting more rapid weight loss. Some of the best weightlifting exercises include:
Leg presses:Working nearly every portion of the leg muscles, leg presses are a great weightlifting exercise. You must remember to flex your hips while maintaining unlocked knees while performing this activity.
Shoulder presses:This weightlifting exercise works nearly every part of the shoulders and several parts of the back. To maximize effectiveness, you should exhale in correlation to your lifting.
Lateral pull downs:Also known as lat pull downs, this activity stresses the back muscles. Remember to maintain proper posture as you perform this exercise for maximum efficacy.
When performing weightlifting exercises, remember to adjust the amount of weight according with abilities of your body. Attempting to lift too heavy of a load can damage your body, while lifting too little weight will not prove beneficial. As a general guidelines, you should perform activities by three sets each, with 15 repetitions within each set. A break of one minute should be taken between each set, as well.
Weight gain can be one of the most embarrassing symptoms of menopause, with women gaining an average of 15 pounds during hormonal transition. Weight gain can be best alleviated and prevented through effective, full-body exercises like stretching, weightlifting and mild aerobic exercise.
Know ways of reducing post-menopausal weight gain.