Dr. Stacy Sims - Certificate of Completion in Menopause 2.0 from
STRENGTH
-the maximum force a muscle can produce in a single effort irrespective of time.
I recently received my Certificate of Completion in Menopause 2.0 from Dr. Stacy Sims - and I've got so much to share with you! Dr. Sims is a Stanford PhD, a forward-thinking international exercise physiologist and nutrition scientist aiming to revolutionize exercise nutrition and performance for women.
Dr. Sims' recent research shows that traditional methods of training are not adequate for improving bone, muscle, or body composition. Muscle mass supports physical strength and plays a vital role in metabolic health by regulating blood sugar levels and helping to prevent age-related metabolic disorders. We must engage in specific types of exercise to dramatically impact our health during perimenopause, menopause and beyond.
Types of Exercises for Optimal Health During Perimenopause and Beyond
Resistance Training (RT): Lifting heavy is key for preserving and building lean muscle, increasing metabolic health, and boosting resting metabolic rate (RMR). Lifting heavier for shorter reps gives the central nervous system stimulus to support neuromuscular, cardiovascular, body composition, bone, muscle strength + endurance. Strong muscles = better fat-burning and strength.
High Intensity Interval Training (HIIT): A moderate intensity exercise load at about 80% of maximum effort intervals at around 1-minute with rest periods of 4-5 minutes. HIIT is most effective at reducing dangerous abdominal/visceral fat, enhancing metabolic control, increasing anti-inflammatory response, and improving brain tissue, cognition and memory.
Sprint Interval Training (SIT): Alternating short bursts of all-out intense anaerobic exercise (sprints) with less intense recovery periods that challenge the cardiovascular system, increase insulin sensitivity, and provide the body adaptations that increase lean mass and decrease fat mass.
Plyometrics/Jump Training: High-impact multidirectional movement improves bone mineral density for strong bones and better metabolic control. Jumping alternate leg lunges, squat jumps, skipping and jumping rope all contribute to increasing explosive power + speed.
The Combined Benefits of These Exercises
These exercises combine to support metabolism, bone health, lean muscle mass, improve cognition + memory, and reduce visceral + total body fat - all required for thriving in our 40's, 50s and beyond.
For adults middle-aged and beyond, focused on longevity and optimal health, prioritizing resistance training (RT) and high-intensity interval training (HIIT) over endurance exercises like long hikes, and bike rides is essential.
While endurance activities benefit mental health, they don't offer the same advantages in maintaining and building muscle mass, which becomes increasingly crucial with age.
Want to learn how to incorporate these exercises into your fitness routine?
Let me guide you.
Reach out today and schedule a free discovery call.
I'm Lisa Thompson, a Functional Nutritionist (FNTP) and I'd like to guide you on a journey to optimal health by providing education, support, accountability, motivation and inspiration. Using a holistic approach, I look deeply at how all of our inter-dependent systems work uniquely, and specifically in each of us- keeping in mind the bigger picture and LIFESTYLE choices that impact our well-being. For instance: how and when we eat, whether we get good sleep, what role exercise plays in our life, and how community, friends, family and belief systems impact our health and vitality.
I am currently taking new clients at this time and would love to work with you.
Email me: lisa@lisamarlenethompson.com