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ZOE Science & Nutrition
Recap: Change how you exercise during menopause | Dr Stacy Sims
Dec 17, 2024
Dr. Stacy Sims, an exercise physiologist specializing in menopause, shares crucial insights for women navigating fitness during hormonal changes. She emphasizes the importance of adapting workout routines to maintain muscle mass and debunks myths surrounding women and weightlifting. Dr. Sims advocates for strength training over traditional cardio, explaining its myriad benefits. She also addresses gym intimidation, offering practical advice for beginners and affordable strategies to make fitness accessible and empowering for all.
16:09
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Quick takeaways
- Women in menopause should focus on heavy resistance training with fewer reps to counteract muscle loss from declining estrogen levels.
- Accessible at-home and community training options provide opportunities for women to build strength and confidence outside intimidating gym environments.
Deep dives
Understanding Hormonal Changes During Menopause
Hormonal fluctuations during perimenopause significantly impact a woman's body and its response to exercise. As estrogen and progesterone levels shift, the lack of ovulation leads to changes in muscle function and strength due to reduced estrogen, which is crucial for muscle contraction. This change can result in women feeling weaker or less toned than before, as estrogen stimulates the muscle cells essential for maintaining lean mass. It is vital to recognize these hormonal effects to properly adjust fitness routines during this transitional phase.
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