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Do you feel like your body doesn’t respond the same way as before? Would you like to get rid of those annoying hot flashes, losing that tummy that doesn’t seem to want to go away and strengthen your bones to stay strong and active? Don’t worry, you are not alone. Millions of women experience all of this in that stage of life in which menopause brings with it hormonal changes that impact your body.
The good news is that there is a type of exercise that can transform your life after 50 and help you combat these effects naturally and effectively, and the best of all is that does not require endless hours in the gym or complicated movements!
Is about an exercise capable of activating your metabolism, slimming your belly, reducing hot flashes and strengthening your bones, all in one! Sounds too good to be true, No? Well, I assure you that it exists and is within your reach, and it is nothing less than strength exercise.
I’ll tell you why this type of training is especially beneficial for women in menopause and how you can incorporate it into your daily routine in a simple and safe way.
Strength exercise: your ally in menopause
Strength exercise, also known as resistance training, is a true gem for your health as you age. Because?
Because after 50, the body experiences hormonal and physical changes that can affect your health and well-being. Menopause, in particular, brings with it a decreased estrogen production, which can lead to a series of symptoms such as hot flashes, weight gain, loss of muscle and bone mass. And all this can cause a decrease in metabolism and increase the risk of osteoporosis.
This is where strength exercise comes into play, capable of counteract these effects by helping to maintain and increase muscle mass and strengthen your bones, and therefore to have a full and active life. But what are the maximum benefits of practicing it?
The 4 effects of strength exercise on menopause
This type of training, which involves working against resistance, either with weights, elastic bands or your own body weightoffers a wide variety of benefits for women in menopause, among which are 4 fundamentals.
![effects exercise strength menopause](https://healthyhacks.info/wp-content/uploads/2024/05/1715914860_608_accelerates-metabolism-and-slims-the-belly-reduces-hot-flashes-and.jpg)
![effects exercise strength menopause](https://healthyhacks.info/wp-content/uploads/2024/05/1715914860_608_accelerates-metabolism-and-slims-the-belly-reduces-hot-flashes-and.jpg)
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- Activate the metabolism. As we age, our metabolism tends to slow down, making it difficult to lose weight and burn calories. However, strength training can reverse this process by increasing muscle mass, which in turn increases resting metabolic rate. Goodbye to that lazy metabolism!
- Slim your belly. Are you worried about that abdominal fat that seems to resist disappearing? Strength exercise is your greatest ally. By building lean muscles, you will burn more calories even at restwhich will help you reduce abdominal fat and show off a flatter stomach.
- Reduces hot flashes. Hot flashes are one of the most annoying symptoms of menopause, right? Fortunately, strength training can help reduce its frequency and intensity by regulating hormonal levels and improving blood circulation.
- Strengthens bones. Loss of bone density is common in women during and after menopause, increasing the risk of fractures. strength training stimulates new bone formation and helps maintain bone density, allowing you to maintain strong, healthy bones.
How often should you do strength training to achieve these effects?
It is equally important to know what this type of exercise consists of, as well as how often to practice it. The World Health Organization recommends carrying out at least two or three strength training sessions a weekwith a day of rest between each session to allow muscles to repair and strengthen.
However, it is important that combine strength training with cardio exercisessuch as walking, cycling or swimming, for maximum benefits for cardiovascular and respiratory health.
You can so much combine a cardio session with strength (for example, half an hour of walking and 30 minutes of strength training), such as intersperse sessionsleaving two or three days for strength training, and two or three for cardio.
But don’t worry, because if you don’t know how to incorporate it into your sports routine efficiently and safely, I have prepared a guide for you. training session that will be great for you to start practicing it.
Strength training + cardio routine in menopause
Below, I leave you an example session that combines both strength and cardio, for which you will not need more than one hour of exercise (hour and a half with breaks) a day, and you can do it at home!
![WOMAN 50 SQUATS Contract the glutes 100 times](https://healthyhacks.info/wp-content/uploads/2024/05/1715914861_719_accelerates-metabolism-and-slims-the-belly-reduces-hot-flashes-and.jpg)
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The consequences of the decrease in estrogen during menopause can be combated with exercise.
ISTOCK
Warm-up (10 minutes). Start with a brisk walk, easy jogging in place, or a few minutes on a stationary bike to raise your body temperature and prepare your muscles for exercise.
Strength exercises (30 minutes). You can choose from a variety of strength exercises to work all major muscle groups:
- Legs: Squats, lunges, lunges or heel raises.
- Arms: Push-ups, shoulder press, rowing with elastic bands or biceps with weights.
- Back: Barbell rows, deadlifts, pull-ups (modified if necessary), or back extensions.
- Abdomen: Abdominal plank, leg raises or butterfly.
*Makes 3 sets of 10-12 repetitions of each exercise, with a 30-40 second rest between sets. It ideal is to increase the intensity of the training gradually using heavier weights or increasing the number of repetitions.
Cardio (20 minutes). Finish your session with 20 minutes of brisk walking or cycling to increase calorie burn and improve cardiovascular health.
Stretching (5-10 minutes). Don’t forget to stretch to avoid injuries, focusing on each muscle group.
Why is it better to start with strength and not cardio?
You’re probably asking yourself this question, especially if you’ve always considered doing cardio over strength. Well, starting your training routine with strength exercises and ending with cardio makes a lot of sense. when you understand how each type of exercise affects your body.
When you do strength exercises, like lifting weights or doing resistance exercises, you are challenging your muscles and helping to build muscle mass. This requires concentrated effort and high energy demand, meaning that your muscles need to be fresh and energized at the beginning of your session. If you do cardio first, you could use up some of that energy and not perform at your best in your strength exercises.
On the other hand, cardio tends to raise your heart rate and warm up your entire body. At the end of your routine, when your muscles are already fatigued from strength work, it is a good time to do cardiovascular exercise. This is because the Cardio can help cool down your muscles, relieve tension and promote blood circulationwhich can help in muscle recovery and the elimination of metabolic waste.
Whatever the case, always remember to listen to your body and Consult with a professional before starting any exercise programespecially if you are going through menopause and have recently started to notice changes in your body.