However, there are 3 key physiological changes common to every woman:

 

Increase in total body fat relative to lean tissue (muscle)
This results in a flabby, untoned appearance, even in slimmer women as ‘bingo wings’, muffin tops and flabby thighs materialise.

 

Increased fat deposits around the mid-section
The dreaded muffin top is the bane of nearly every peri and post-menopausal woman’s life!

 

Bone mineral density (BMD) decreases
Decreases in bone mineral density, although not visible, are a serious consequence of menopause. Eventually, this can result in osteoporosis, a debilitating disease which can seriously compromise the quality of a woman’s life.

 

But it’s not all doom and gloom!

 

The good news is a well-structured, appropriate exercise programme can counter all these negative effects.

 

In particular:

 

Weight training will increase lean muscle mass relative to fat mass, and can even induce decreases in belly fat. I can’t over-stress the importance of weight training for women over 40!

 

High intensity interval training (HIIT) also has huge benefits for reducing those fat deposits around our mid-section!! However, some women avoid HIIT sessions in the mistaken belief it will be too strenuous. Yes, it’s tough, but a good fitness instructor will introduce it to you gradually so you can progress at your own pace.

 

Weight bearing exercise is essential to preserve bone mineral density. Running and walking are all useful, however, upper body weight bearing is essential too! So for all my lovely clients….I’m not prescribing planks and mountain climbers to be sadistic …. these exercises will maintain bone integrity in your arms. When we trip, we put out our hand to break our fall – this can lead to fracture of the scaphoid if the bone is osteoporotic!! …. all the more reason to keep fit and active!

 

If this resonates with and you're not sure where to start, send me a message and we can set up a call to see if I can help.

 

Nicki xx