Before menopause, women have a lower risk of cardiovascular disease as opposed to men. However, the tables are turned after they’ve gone through the transition. Although the reason for this isn’t fully understood, a new study in offers one possibility: Hormonal changes decrease the ability for women to form tiny blood vessels in their muscles. This increases the risk of cardiovascular conditions and particularly type 2 diabetes. Luckily, researchers suggest, this doesn’t have to be inevitable because having a regular exercise plan before menopause can assist.
The Study
Researchers examined two groups of women:
- Twelve were between 59 and 70 years old, and
- Five were between 21 to 28 years old.
Both groups had a muscle biopsy from the thigh before the study began. They then trained over an eight-week period utilising spin bikes at a moderate to high intensity.
The younger group, who had started exercising before they reached menopause, showed a rise in the number of capillaries—or small blood vessels—in skeletal muscle tissue at the end of the study period. This is as opposed to the older group did not. Capillaries, which assist sugar, as well as fat, absorb into the muscles for more effective usage as fuel, also have an impact on insulin resistance. That’s why having less of an ability to develop new ones may raise cardiovascular concerns.
What To Put On Your Exercise Plan
It is recommended that most healthy women do mild aerobic activity for a minimum period of 150 minutes weekly or vigorous aerobic activity for at least 75 minutes on a weekly basis. As well, strength training exercises are recommended at least twice a week. Feel free to spread your exercising across your entire week.
Think about your exercise options and their benefits:
Aerobic Activity
Aerobic activity can help you to shed excess kilograms as well as keep to a healthy weight. Try out fast walking, jogging, cycling, swimming or water aerobics. If you’re a newbie, begin with 10 minutes a day and slowly increase the intensity and duration.
Strength Training
Regular strength training can assist you with reducing body fat, strengthening your muscles and burning calories more efficiently. Attempt to weight machines, hand-held weights or resistance tubing. Select a weight or resistance level that is heavy enough to tire your muscles after approximately 12 repetitions. Slowly increase the weight or resistance level as you become stronger.
Stretching
Stretching can assist with improving flexibility. Put aside time to stretch after each exercise session, when your muscles are warm so that they are receptive to stretching.
Stability And Balance
Balance exercises enhance stability and can assist with preventing falls. Try straightforward exercises, for example standing on one leg while you’re brushing your teeth. Exercises such as tai chi also can be useful.
Contact Trifocus Fitness Academy
If you are interested in assisting women over 40 with putting together a great exercise routine, which totally fits their needs, then you need to do our Personal Training Diploma. For more information, please follow this link.
