• Fit or Fat? Training and Measuring Fitness in Menopause

  • Sep 6 2024
  • Duración: 36 m
  • Podcast

Fit or Fat? Training and Measuring Fitness in Menopause

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  • Measuring fitness in menopause is complicated. I’m going to take a stab at this and let you know that if you’re not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, you’re doing a disservice. We get all up in the business of burning calories (wrong goal), having it “feel hard” (sometimes the wrong goal), and forget to measure strength (did you see Olympians test grip strength??? Impressive!) and how well your training is actually helping your HEART. Let’s go there. Yes, you want to gain lean muscle. It immediately improves your body composition and takes stress from your heart and joints. It also boosts your metabolism, energy, and blood sugar balance, decreasing insulin resistance and your metabolic health improves. But your heart fitness IS important. Mistakes in Measuring Fitness in Menopause and Beyond. You don’t want or need to know your pace or that you did a mile while you’re doing it. Why? It gives you a false impression of “good” “bad” and means zero. When you’re going uphill, you’re going to go slower. When you’re doing an interval workout you also won’t go as fast as when you’re simply walking a steady state (because to do an interval right you should be recovering completely and that means going slower than your steady pace). Only if you personally are doing the exact same trail or route you’ve done and you’re trying to go as fast as you can, would that be important. Not knowing what your heart rate being higher or lower than normal exertion heart rates mean you may interpret it incorrectly as “good” or “bad.” Measuring Fitness in Menopause During Heart Rate Zone Training Unless you’ve been tested … on the treadmill or bike by an experienced trainer who can monitor your stages and interpret results… the zones shown are based on “average.” For adults over 40, age-related predictions underestimate where you should be. You’re then going to get a red flag when potentially you shouldn’t. On an interval day, you’re not “working too hard” simply because your breathlessness exceeds some arbitrary heart rate not based on you. If it doesn’t feel like a fit, get tested. (more below) But on a recovery day, you absolutely could be working too hard even if you “feel fine.” All signs should be assessed, not just one. How do I know this? Less from 40 years of exercise physiology education (and 25 as an educator/master trainer of other trainers)… And more from time training as a triathlete. From day 1 that I decided I wanted to be (I was 20 working at a health club in the south my summers in college) to the point I actually did begin training (I thank 4-0 for making me take action), I was working with a science-geek coach who daylighted/moonlighted as an engineer at a university and a USAT coach to some pros as well as age-group weirdos like me who went to the country club pool… to swim laps, got up at 3am at USAG (golf) events with my son to run miles in the dark before his tee-time. You get the idea. Had I not experienced the ability to test both in clinical settings (I did years of VO2 max testing on students every semester after having done it myself in undergrad and grad school) and more accessible predicted and associative zone testing that can be done using Heart Rate monitors and treadmill protocols to arrive at personal zones, I would have severely UNDER or OVER trained. My post here is to help you avoid doing that. And avoid what you THINK is ideal based on the “peer pressure” from social media that may be less supportive than it is distractive. Measuring Fitness in Menopause (what we think) Always working as hard as possible when exercisingCompletely relying on “feels like” for recovery status between sessionsGetting heart rate high in a long endurance workoutThe more intervals the betterDoing weightlifting and cardio intervals alternatelyIt feels hardIt makes me lose weight Measuring Fitness in Menopause and beyond (What is Really Good) Knowing how hard to push for 4 mins vs 30 secondsKnowing how to do a recovery day and keep heart rate lowNot allowing heart rate to creep up during a recovery workoutUsing high intensity intervals on specific daysReaching muscle fatigue with a muscle-specific workout (followed by 48 hrs min recovery)Reaching breathlessness in interval training when you’re fresh for optimal speed, resistance or power (depending on the mode)Understanding bike, rowing, and swim heart rates will differ from on your feet but breathlessness doesn’t lie The bottom line is this… A good fitness program improves: strengthabsolute skeletal musclebody composition (decreases body fat)energy levels throughout the dayspeedheart rate response at the same effort level (lower heart rate at same effort over time)heart rate recovery rate after exercise So, if you aren’t TESTING, before you start and periodically, let’s get that started right now, ...
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Ejercicio y Actividad Física Hygiene & Healthy Living
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