Quick Weight Loss Workout {for Menopause}
*Estimated read time is 5 minutes (I love sharing my favorite. This post contains affiliate links that I can make a commission from.)
Curious about the best type of exercise for menopause? Wondering if weight training during menopause is good?
Today I’m sharing my favorite types of exercise and the benefits of each!
We will be talking about:
What type of exercise helps with weight loss
The benefits of walking and getting more movement in
Why HIIT (High Intensity Interval Training) helps with fat loss during menopause
Why strength training is important as you get older
Weight training in menopause
How to use yoga to help with weight loss
Workout routine for menopause
Workouts for Perimenopause & Menopause {Start with Walking}
Walking is a low-impact form of exercise that can be an effective tool for weight loss. Here are a few ways walking can help you lose weight:
Burns calories: Walking burns calories, which can contribute to weight loss. The exact number of calories burned depends on factors like your body weight, pace, and distance covered, but as a general rule, you can expect to burn around 100 calories per mile walked.
Boosts metabolism: Walking can help increase your metabolism, which is the rate at which your body burns calories. Regular walking can help improve your metabolism, leading to a greater calorie burn throughout the day.
Reduces stress and cravings: Walking can also help reduce stress levels and cravings for unhealthy foods, which can contribute to weight gain. Research has shown that walking can help improve mood and reduce anxiety and stress.
Supports healthy habits: Walking can also help support other healthy habits that contribute to weight loss, such as getting enough sleep and staying active throughout the day.
Start by slowing increasing the amount of walking you get in each day!
HIIT Workouts for Menopause
High-intensity interval training (HIIT) is a type of exercise that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise.
HIIT has become increasingly popular in recent years due to its effectiveness in improving cardiovascular health, building muscle, and promoting weight loss.
The science behind HIIT is based on the concept of "excess post-exercise oxygen consumption" (EPOC), which refers to the additional amount of oxygen your body needs to restore itself to a resting state after exercise.
During a HIIT workout, your body's demand for oxygen increases due to the high intensity of the exercise.
This triggers a metabolic response in the body, leading to an increased metabolic rate, even after the workout is over.
This results in an elevated calorie burn for up to 24 hours after the workout.
Research has shown that HIIT can be more effective for weight loss than steady-state cardio exercise.
A study published in the International Journal of Obesity found that participants who did HIIT lost more body fat and improved their insulin sensitivity compared to those who did steady-state cardio.
HIIT has also been found to improve cardiovascular health.
A review of studies published in the Journal of Sports Medicine found that HIIT was effective in reducing blood pressure, improving cholesterol levels, and increasing aerobic fitness.
It's important to note that HIIT is a high-intensity exercise and may not be suitable for everyone.
It's recommended to start with a lower intensity exercise program and gradually work your way up to HIIT.
As with any exercise program, it's important to consult with your doctor before starting HIIT, especially if you have any health concerns.
This is something I incorporate into the workouts I use with my clients. If you would like an exercise program customized for you, then find out more about how to work with me.
Weight Training in Menopause
Strength training, also known as resistance training, is a type of exercise that involves using weights or other forms of resistance to build strength and muscle mass. While many people associate strength training with bulking up, it can actually be a very effective tool for weight loss. Here's how:
Increases metabolism: Muscle tissue is more metabolically active than fat tissue, which means that the more muscle mass you have, the more calories your body burns at rest. Strength training can help you build muscle mass, which in turn increases your resting metabolic rate and can lead to greater calorie burn throughout the day.
Burns calories during and after exercise: Strength training burns calories during the workout, but also for hours afterward. This is known as excess post-exercise oxygen consumption (EPOC), or the "afterburn" effect. When you lift weights, your body needs extra oxygen to help repair and rebuild muscle tissue, leading to an increased metabolic rate for up to 24 hours after the workout.
Helps preserve lean muscle mass: When you lose weight, you may lose both fat and muscle mass. Strength training can help you preserve lean muscle mass while losing fat, which can help you achieve a more toned and defined physique.
Improves insulin sensitivity: Strength training has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
Incorporating this into my clients' workouts is a norm. Interested in a tailor-made exercise program? Learn about working with me here.
Yoga for menopause weight loss
Yoga can help with weight loss by increasing flexibility, balance, and strength.
It can also help reduce stress, which can be a factor in weight gain during menopause.
Yoga can be a helpful addition to a weight loss plan, but it's not typically considered a primary tool for weight loss on its own. Here are a few ways yoga can help with weight loss:
Burns calories: While yoga is generally a low-impact form of exercise, some styles of yoga can still burn a significant number of calories. For example, a one-hour power yoga class can burn around 300-500 calories, depending on factors like body weight and intensity.
Builds muscle: Yoga poses, especially those that involve holding your body weight, can help build muscle and increase your overall muscle mass. Muscle tissue is more metabolically active than fat tissue, which means that increasing your muscle mass can help boost your metabolism and burn more calories at rest.
Reduces stress and emotional eating: Stress and emotional eating can contribute to weight gain, and yoga is known to be an effective tool for reducing stress and anxiety. Practicing yoga can help you develop mindfulness and reduce stress levels, which can help reduce the likelihood of turning to food for comfort.
Supports healthy habits: Regular yoga practice can also support other healthy habits that contribute to weight loss, such as getting enough sleep, reducing alcohol intake, and staying active throughout the day.
If you feel overwhelmed and not sure where to start, then set up a free call. The worst you can do is keep putting off getting started!
You got this,
Coach Michele
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Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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