Today is the first day of my new fitness experiment.
I’m going down a deep rabbit hole… consuming all fitness and nutrition knowledge I can about the menopause transition. 🙋♀️Who’s with me here?
Based on my findings, I’m on a mission to change up my workouts.
I’m replacing one of my “steady state” cardio workouts with a HIGH INTENSITY workout. Dr. Stacy Sims—THE resource for the menopause transition as it relates to fitness & nutrition— refers to these as S.I.T. workouts.
A SIT (Sprint Interval Training) is kinda the same as a HIIT but it’s specifically cardio based – think running, cycling, swimming, rowing, stair climbing– performing short sprints at maximal effort for 10-20 seconds with 5-10 seconds rest in between.
I am surprised to report it took me a full 5 minutes to recover my legs and heart rate before tackling the next cycle (I only did 2!). Making 26 minutes feel very satisfying and an EFFECTIVE ass-kicking workout.
Studies show for women in the perimenopause transition, or in post menopause, the steady state workouts are detrimental to body composition (think going for a steady run for 45 minutes or hanging out of the eliptical at a casual pace).
Exercise is stress… we want it to be good stress, but the steady state workout turns out to be bad stress because it’s not ENOUGH intensity to burn fat AND it raises cortisol levels so creating more (useless) stress we don’t need.
Tuesday my workout will be a HIIT on Zoom with Active Moms Club (using weights and includes plyometrics) and Wednesday’s workout will be easy easy— a power walk for active recovery. (This will allow my body to recover and de-stress after 2 high stress workouts).
A likely culprit here ➠ fluctuating and lower hormone levels. As hormones begin to decline so does our insulin resistance, ability to uptake protein, and burn fat. It’s a recipe for abdominal fat gain.
My side-effects (sore/achy joints, 5 pound fat gain, fatigue, itchy skin, inflammation, mood swings, feeling defeated) began about 50.5 and seem to be more tolerable as I am conscious to de-stress DAILY, make better nutrition choices, and implement more strategic workout sessions.
I’m here for you.