Be certain to get seven to eight hours of sleep every night. Eat often throughout the day. Including protein with each meal and snack. Cardio 30 minutes everyday in or outside the gym. Strength train 3 to 5 times weekly hitting every major muscle group. Hitting abs every other day.
Be certain to change up routine every couple of months the body hits a plateau otherwise.
I’ve written a short article on this subject of women maintaining fitness as we age: http://wp.me/p18li1-dG Good luck!
All of the previous statements are great. I’ll add that women who are menopausal/ perimenopausal are often experiencing more than just the hormonal symptoms. An average menstrual cycle burns approximately 1100 calories per month. When women stop having cycles, their bodies are not burning so many calories and weight gain becomes imminent without a change in their fitness/nutritional regiment. The “same thing” they’ve been doing for years is no longer as effective. They’ll need to either boost their exercise routine (with any FITT principle) or become more aware of their nutritional choices. This is just one component of a complex bodily transition, but it’s something to keep in mind. Good luck to you, Jeff!
/agree with top posts.
Aim to change body composition to keep it healthy instead of simply doing anything to drop weight on the scale.
Resistance/weight bearing exercises will be great- especially because muscles pulling/levering against bones will promote bone growth. This will help their metabolism as well as fight off osteoporosis.
The same way as before!
‘Menopause’ is a natural transition period which may or may not bring physiological changes because of the hormonal changes. Maintaining what we have is getting more difficult as we age, but a large part of it is that we change our habits and often engage less often in physical activity.
Joanne is correct in pointing out the importance of resistance training. The rest – maintaining or building muscles while losing body fat – still is under the same principles as before. Just as some medications impact our metabolism, this transition period may mean for some that a rethinking of the amount of food and exercise is necessary.