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The Liz Moody Podcast
The Science Of Putting Together a Workout Routine To Hit YOUR Goals
Jan 1, 2025
Dr. Shannon Ritchey, a physical therapist and founder of Evlo Fitness, tackles fitness myths and promotes science-backed workout strategies. She emphasizes the necessity of enjoying exercise and prioritizes strength training, especially for women in varying life stages like perimenopause and postpartum. The conversation covers the real meaning of muscle soreness, the connection between exercise and weight loss, and the effectiveness of fitness trackers. Shannon also dispels common misconceptions while encouraging a balanced and adaptable approach to fitness.
01:30:01
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Quick takeaways
- Strength training, particularly close to failure with fewer repetitions, is essential for effective muscle growth, especially during menopause.
- Caloric restriction plays a significant role in weight loss, highlighting the need to separate exercise goals from weight loss objectives.
Deep dives
Understanding Menopause and Workouts
Menopause can begin as early as your late 30s, affecting workout effectiveness. As estrogen levels decrease, muscle recovery rates also lower, meaning workouts that once seemed effective might not yield the same results. To counter this, women should focus on strength training close to failure with fewer repetitions, ideally under 30 reps, to stimulate muscle growth. It’s beneficial to adapt workouts to accommodate changes in recovery and muscle activation during this transition.
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Discover
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