This content is for informational and educational purposes only. Always consult a qualified healthcare provider.
Fitness for premenopausal women is quite important. Pre-menopause is a time period before you reach menopause.
During this phase, things change in your body, due to hormones changing.
And it can affect your body and energy levels.
However, the right fitness plan can help you scale through.
By
- Helping you maintain your strength
- Increase your energy
- Help you feel more confident
And improve your general health.
📋 Table of Contents
Understanding the changes that happen during pre-menopause
During pre-menopause, your estrogen levels can fluctuate. And it cause you to gain weight.
Especially around your mid-section.
It can also cause,
- Mood swings
- Poor sleep
Your metabolism might slow down as you grow older. Which can make it easy to gain weight.
- And even harder to lose it.
A lady in her 30s starts to lose muscle. It can slow down her metabolism and make it harder to do things.
All this makes fitness for pre-menopausal women necessary.
Fitness for premenopausal women
Start strength training by lifting weights.
- Or use resistance bands 3 times a week.
Strength training helps you build and maintain muscle.
It also,
- Boosts metabolism
- And strengthens the bones
Add cardio exercise to your routine. Do moderate to intense cardio exercise every week. Studies suggest that you should try to get 150 minutes of exercise per week.
- You can try
- Brisk walking
- Jogging
- Cycling
- Swimming
Cardio is helps your heart and lungs. It can also help you you maintain a healthy weight.
- And improve your mood.
Also, add some flexibility exercises like,
- yoga
- pilates
- or stretching
To improve your flexibility.
They also help:
- Improve our balance
- Reduce risks of falls
- Feel less pain when exercising
- Loosen stiff muscles
Make sure you pay attention to your body.
And make changes or adjustments in your workout. if you need to.
When your hormones are fluctuating, try doing modified exercises.
- And adjusting the duration.
The most important thing in fitness for premenopausal women, is consistency.
Try to exercise regularly. Even if it’s for,
- 10 minutes
- 20 minutes
- Or 30 minutes.
What matters is that you’re consistent. It is more important than long workout sessions that aren’t frequent.
Fitness for premenopausal women: Helpful tips
Also consider your menstrual cycle when working out.
There are different stages such as
- The follicular phase
- And the luteal phase
You tend to have more energy during the follicular phase
It may be best to do high-intensity exercises around this time.
But, in the luteal phase you might have lower energy.
It may be best to do lower-impact exercises like,
- Walking
- Yoga
- Stretching
Do the mind-muscle connection thing.
When you’re performing strength training, focus on contracting the muscles you use. It helps activate them, and improves results
If you prefer working out with someone,
- find a workout partner
- or join a group fitness class.
It might keep you motivated and make exercise more fun.
Also, workout in the morning or early, but avoid doing it close to bedtime.
It can affect your sleep.
Prep your pre-workout snacks to help you perform better.
