Training women ranging from the age of 30-70 and dealing with
many of who have gone through Perimenopause and Postmenopause has opened my eyes to how crucial resistance training is for each of these women to maintain a happy healthy and long life.
Resistance training has been proven to prevent or manage things such as osteoporosis and help reduce bone loss and increase bone density. As well as being able to reduce belly fat and raise metabolic rate.
Resistance training improves insulin sensitivity, lowers blood pressure, reduces visceral (deep belly) fat, and improves immunity.
"Every decade as you lose muscle tissue, your metabolism also decreases by about 5 percent" (Westcott and Baechle 1998).
This slower metabolic rate contributes to middle-aged weight gain when you eat the same amount of calories but don't burn all the calories consumed.
Resistance training can slow the metabolic decreases, muscle loss, and weight gain that normally occur in middle-aged women.
"Muscle is metabolically active tissue that requires energy (calories). Each day, your body uses more than 35 calories to maintain each pound of muscle, while only 2 calories are needed to sustain a pound of fat" (Westcott and Baechle 1998).
Postmenopausal women are at a greater risk of developing Osteoporosis 15-20 years after menopause and it affects the Travecular bone and Increase the risk of vertebral hip and wrist fractures.
Postmenopausal women are at a higher risk of this condition due to the change in their hormones specifically estrogen deficiency.
Osteoporosis is the loss of bone mass due to a breakdown of bone density due to the body's decreased ability to be able to build bone and the body's natural continuation of resorption.
Signs that may indicate your at high risk
Low weight
Previous bone break
Low bone mineral density
Smokers/drinkers
Anti-seizure medication phenytoin and phenobarbital
Preventive measures
Hormone replacement
Hormone replacement therapy (HRT) HRT is medication that mimics the female hormones oestrogen and progesterone. It can be used to help manage symptoms of the menopause and to strengthen bones. It can help to prevent osteoporosis in the years around the menopause, especially if you have an early menopause. I am not a medical professional and if you wish to know more about HRT you should have a conversation with your local womens hormone specialist or GP.
Diet
Having a diet rich in; Vitamin d, calcium, protein,
And vitamin k helps direct vitamins into bones.
This is particularly important due to Vitamin D levels being reduced in 70% of patients with fractures. Vitamin D absorbs calcium from the intestines however with ageing the stomach acidity decreases and the vitamin D requirements are greater.
Weight bearing exercise
Weight bearing exercise is a great way to maintain or build bone density however this should be done with care as certain exercises such as loaded forward flexion can put a great amount of stress on the spine and may cause Vertebral fractures if osteoporosis is already in affect. However as a preventative measure the greater the bone density the better position you will be in to keep your bones strong long term, and reduce your risk of having problems in the future.