Menopause is a transition period almost like going through puberty for the second time. It is associated with many undesirable body changes that despite our best efforts seem impossible to control. Shifts in body composition from lean and muscular to not so muscular can upset the best of us. In addition to shifts in body composition belly fat increases. Cosmetically abdominal fat is a concern, a greater concern is the location of this fat and the development of heart disease and type 2 diabetes.
It’s safe to conclude menopause is here to stay, the question is what is the best way to control body composition changes. Try implementing a plan that you can see yourself adhering to.
Keep track of the amount of calories consumed and expended. if more calories are consumed than expended weight gain will occur, consume less than expended, weight lose will occur which is usually the results we are looking for.
Basel metabolic rate declines 2% -3% per decade of life. It is not yet clear whether menopause has an effect on BMR, but we do know lean muscle mass burns more calories than fat. The importance of strength training 3 -4 times per week is critical to fight menopausal weight gain.
As we age injury rates become more frequent. In order to maintain a healthy injury free lifestyle, flexibility should be part of a general fitness program.
My advice- A well balanced exercise program is a great way to practice self care and take control of menopause.
Menopause is a transition period almost like going through puberty for the second time. It is associated with many undesirable body changes that despite our best efforts seem impossible to control. Shifts in body composition from lean and muscular to not so muscular can upset the best of us. In addition to shifts in body composition belly fat increases. Cosmetically abdominal fat is a concern, a greater concern is the location of this fat and the development of heart disease and type 2 diabetes.
It’s safe to conclude menopause is here to stay, the question is what is the best way to control body composition changes. Try implementing a plan that you can see yourself adhering to.
Keep track of the amount of calories consumed and expended. if more calories are consumed than expended weight gain will occur, consume less than expended, weight lose will occur which is usually the results we are looking for.
Basel metabolic rate declines 2% -3% per decade of life. It is not yet clear whether menopause has an effect on BMR, but we do know lean muscle mass burns more calories than fat. The importance of strength training 3 -4 times per week is critical to fight menopausal weight gain.
As we age injury rates become more frequent. In order to maintain a healthy injury free lifestyle, flexibility should be part of a general fitness program.
My advice- A well balanced exercise program is a great way to practice self care and take control of menopause.