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Menopause Workout

This is a discussion on Menopause Workout within the Ask Cathe forums, part of the Cathe Friedrich Fitness Forums category;; To the extent that you can't spot reduce fat off specific parts of the body, because if you raise your ...

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  #11  
Old 02-02-2013, 01:54 AM
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To the extent that you can't spot reduce fat off specific parts of the body, because if you raise your metabolic burn, the fat is going to come off from all over, from all areas seeing accumulations, exactly what would a menopuase workout look like? I don't really see this...

What I do see is a pick and mix approach and finding what works for you, your particular needs and concerns, and there's already lots to choose from in Cathe's fitness collection/

There's yoga and barre for non-impact strength, stress-relief and isolation moves targeting the lower body problem areas. There is choreographed step for days when migraines threaten and you can't afford to go all out with the intensity because you might trigger one, but you still want to move and just let go, let loose and put a smile on your face. Plus, learning the dancy steps will engage the brain and take the mind off all the stressors of daily life. There's weight training, strength and endurance, heavy and moderate weights, to build bone, stave off the threat of osteoporosis, to build empowerment, to increase lean muscle mass and stop the fat creeping on the belly to begin with. There is both low impact and high impact cardio of high and low and moderate intensity in the STS cardio series and Xtrain, using different props such as gliding discs to protect joints but still burn the fat and build muscle. There is boxing and kickbox to punch out your enemies, stressors and anyone making your life currently a misery. I think the XTrain series on its own covers all these bases..... could be re-named the "menopause solution." Maybe that's exactly why Cathe came out with it at the age she is.

You can make up a routine to help you through perimenopause, menopause and beyond with what Cathe has already released. And when you need to just move, try swimming, power walking with your favourite tunes, walking with lady friends going through the same menopausal hell so you can all relate and suport each other.

I don't know what a "menopause series" would look like, but I could put my own together from all this. I am currently putting my own perimenopause rotation together! The key element for now is something different every day so I work my body and brain, so I just keep moving, so I don't just keep repeating the movements patterns I already favour so that I can keep challenging myself mentally and keep creating neural pathways, so that I can feel good during and especially after the session, tired but not drained, so that I can keep a positive outlook because perimenopause is doing a real number on me psychologically.

The real useful tool right now might be the simplest: a pedometer. How many steps do you take each day? Increase it. Keep moving. It doesn't have to be rocket science.

Clare
fit44, complik8td, Nanbo and 3 others like this.
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Old 02-02-2013, 06:38 AM
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I'd say I'm just beginning perimenopause, so I'm trying to eat better than I ever had (not that I was ever that great). I was noticing a drop in energy. I bought a nutribullet and have been having at least 1 drink a day. I don't feel as bloated as I was feeling, so that's a start. On the infomercial, one woman commented about no longer having migraines and I saw a post from another who said her hot flashes went away. I've only had for about 2 weeks, so need more time to provide any other feedback.

I haven't had trouble doing any workouts, but for February, I put my own rotation together which is basically a 180 from how I normally work out. I recently bought Ultimate Yogi. Some of the workouts are an hr. long, so I plan to do yoga 4-5 days a week and Ride/100 Rep Challenge combo 2 days.

My approach is to challenge my body in different ways, recognize that I'm not in my 20s (or 30s) anymore and embrace who I am today.

Lisa
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Old 02-04-2013, 08:46 AM
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Quote:
Originally Posted by maddiesmum View Post
To the extent that you can't spot reduce fat off specific parts of the body, because if you raise your metabolic burn, the fat is going to come off from all over, from all areas seeing accumulations, exactly what would a menopuase workout look like? I don't really see this...

What I do see is a pick and mix approach and finding what works for you, your particular needs and concerns, and there's already lots to choose from in Cathe's fitness collection/

There's yoga and barre for non-impact strength, stress-relief and isolation moves targeting the lower body problem areas. There is choreographed step for days when migraines threaten and you can't afford to go all out with the intensity because you might trigger one, but you still want to move and just let go, let loose and put a smile on your face. Plus, learning the dancy steps will engage the brain and take the mind off all the stressors of daily life. There's weight training, strength and endurance, heavy and moderate weights, to build bone, stave off the threat of osteoporosis, to build empowerment, to increase lean muscle mass and stop the fat creeping on the belly to begin with. There is both low impact and high impact cardio of high and low and moderate intensity in the STS cardio series and Xtrain, using different props such as gliding discs to protect joints but still burn the fat and build muscle. There is boxing and kickbox to punch out your enemies, stressors and anyone making your life currently a misery. I think the XTrain series on its own covers all these bases..... could be re-named the "menopause solution." Maybe that's exactly why Cathe came out with it at the age she is.

You can make up a routine to help you through perimenopause, menopause and beyond with what Cathe has already released. And when you need to just move, try swimming, power walking with your favourite tunes, walking with lady friends going through the same menopausal hell so you can all relate and suport each other.

I don't know what a "menopause series" would look like, but I could put my own together from all this. I am currently putting my own perimenopause rotation together! The key element for now is something different every day so I work my body and brain, so I just keep moving, so I don't just keep repeating the movements patterns I already favour so that I can keep challenging myself mentally and keep creating neural pathways, so that I can feel good during and especially after the session, tired but not drained, so that I can keep a positive outlook because perimenopause is doing a real number on me psychologically.

The real useful tool right now might be the simplest: a pedometer. How many steps do you take each day? Increase it. Keep moving. It doesn't have to be rocket science.

Clare
Clare,

I always enjoy reading your responses. As soon as I see a post from you, I'm on it like white on rice . What an absolute brilliant response. I will be printing this out and referring back to it when I'm reaching my own perimenopause/menopause state.

Thank you greatly
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Old 02-04-2013, 03:48 PM
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Thanks Natasha, you are sweetheart! When we will meet up?!?

Clare
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Old 02-05-2013, 02:42 PM
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Hi Megan....

While that's a very interesting suggestion, it wasn't a series I was planning on doing (but as I always follow that up with never say never, ha).

Probably because when the body is going through all these changes, it effects each individual so differently that there really is no way to say a specific series of workouts would address everyone's needs. Offering a variety of options would be the only thing that would work and I honestly already have that variety in my current offerings. I think my Xtrain Series and my Low Impact Series alone offer 20 different varieties that are perfect for menopause given your mood and physical state on a day to day basis.

Another thing to be very aware of is your diet....even if you are eating very healthy. As our bodies change we sometimes develop food sensitivities that cause bloating and weight gain simply because our body can no longer process/metabolize them as it once could. I know for me my body has changed so much that I really struggle to digest pasta and grains. I can put on 5 to 6 pounds in one to two days after eating these food and have to drink so much water and make so many cutbacks the next few days to get my body back on track.


I hope this info is helpful to you. Good luck to you and everyone as we go through our change of life. It's a tricky journey but thankfully we have these forums along with other forms of support to help us with ideas, advice and/or to simply vent frustration.

Hugs


Quote:
Originally Posted by MPeterson View Post
Hi Cathe,

Up until a few years ago, I was an avid exercisers. I was always extremely proud of my body and what it could accomplish. Running 10 miles was nothing to me. I also did step, weights, kickboxing... Whatever came along.

Then a few years ago I started getting horrible migraines when I worked out. They were so bad, my vision was even effected. After, approximately 3 years, my neurologist finally found a drug which prevents them, with no side effects. Since I had never suffered from migraines before, she has diagnosed them due to hormones and menopause.

So, to the point. I've just started getting back into working out. No running, as I am still afraid of migraines. However, I can do step, weights and my nordic trak again. I workout at least 6 times a week for an hour and a half.

I have always watched what I ate, but due to not being able to exercise for a few years, I gained approximately 30 pounds. I weigh more now than when I was 9 months pregnant.

I've started to see my muscle tone return. But, the scale doesn't seem to want to budge. There a 5 women where I work, all the same age, all in the same predicament.

I guess what I'm trying to get at, is it would be wonderful if someone came out with a workout designed specifically for pre, post and menopausal women. It seems as though fat just loves to reside around your abdomen, upper arms and hips, when you hit this stage of life.

Just so you have an idea of me, I am 5'6" and weigh 160 lbs. I've always been in the high 120's to low 130's. I also had the pleasure of my breasts growing unbelievably during this time. So much so, I just had a breast reduction in June.

Anyways, I'm rambling. Do you have any plans on coming out with a workout plan designed for menopausal women? I think there is a huge market for it.

Megan
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