Peri/Menopause Fitness 101

Have you noticed a change in your metabolism, your body composition or your injury rate?

A lot of these more common symptoms of peri/menopause start slowly and imperceptibly but many of them can be addressed with exercise. The right kind of exercise.

Before we delve into some recommendations and share a short program with you, let’s dispel some of the myths around strength training for women:

• strength training equals bulk: not true

• strength training involves heavy weightlifting: only if you want to

• strength training will hinder other exercise I love to do: on the contrary, it will improve it

• strength training is hard and requires a lot of time: exercise snacking is best designed for strength routines and requires very little time

A lot of women shy away from a strength routine for lack of how to approach it and because they equate those workouts with exercises for men. However, done right, strength work can support balance in the body, prevent osteopenia and osteoporosis, combat fatigue, chronic pain and poor posture and increase our metabolism at rest because muscles do burn more calories than passive adipose tissue.

At Vitelle, we focus on the following components, to help women stay strong, in shape, balanced and healthier from an exercise standpoint:

• Strength & Core

• Balance & Proprioception

• Flexibility & Mobility

• Cardio & Breathwork

Combating the muscle loss of 1lb per year doesn’t have to involve difficult or strenuous programs. You don’t have to join a Crossfit gym or work with a personal trainer.

In fact it can be as simple as this suggestion: try and do 50 push-ups throughout the day. Not in one go, they can be on your knees or against a wall standing and they can be in increments of 2 or 5 or 10. Trust us that these ‘exercise snacks’ add up and you will wake up the following day feeling stronger and with nice sculpted arms.

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