I present to you Sarah Connor, my first heroine , is not real , but Sarah was the one who thrust my path to fitness, I'm a big fan of the film I always have been, and in the era in which there were no influencers, or social media , or apps, subscription-based, there were movies in the cinema , the magic that made us dream and we are transported to other worlds. At this time, the cinema made the transition from the hero super macho to the heroine who can do everything and saves titiri mundachi, and it was there when they showed up, Sarah Connor (Terminator ) and Ellen Ripley (Alien ) two classics, if you do not know well, you leave that task. The transformation she was the one who motivated me.
This is the secret.
The best kept secret for women to have a long and healthy life has been strength training for high loads. Now, that women who are near their forties should make training heavy loads?
The work that I put in the gym for many years, and now finally to my 52 years makes sense, without knowing it I was training for my old age.
Even though this was not my goal when I started, I've had many engines in my way of fitness, starting with the vanity and social acceptance, the desire to test my limits, going through the personal growth when the mirror told me that what I was missing was not outside but inside of me, and culminating with the full acceptance of who I am gústele around and disgústela to others.
Reading and reading, I found this pearl. In the century XXIX the medical community was convinced that a strong training interfered with the reproductive capacity of women, and in general the society was concerned about the loss of femininity. And that is incredible but in this new age many still think so, even many women.
That says out there
Now studies show not only that the lifting weights improves the lives of women, but especially the heavy workout.
The heavy lifting in the future will help in the battle against the loss of muscle mass and bone density and also improve your mood, all of these symptoms associated with the menopause.
When we enter our thirties, we begin to lose annually between 3 – 8 % of our muscle mass and endurance training can balance this loss.
Less muscle means less grip, even on your floor pelvic, I started CrossFit my 44 years, one of the skills that we developed is jumping rope, or in our community known as double or DU, while I started to practice, I felt that out a little bit my urine (incontinence), my mind tragicomic thought in diapers for adults, not what I could believe it , as I practiced and did my strength that I let happen.
If you're out of your perimenopause and into menopause, this involuntary loss of muscle is much more, here is where the heavy training is relevant to retain as much muscle as possible.
In addition , the muscle mass is metabolicamente more active than fat, which means you burn more calories, and will help with your weight control and the retention of abdominal fat, symptoms associated with the menopause.
But when you're a woman physically active, you lift heavy, you take care of your nutrition and even so that muscle is going down , it is a mystery and at the same time frustrating not understanding that happens to you, the best thing is that the solution is to lift heavier, and also require adjustments in nutrition , in another post I will comment on this.
In my particular case, my doctor asked me to decrease my activity and I decided to under my own risk to take another path based on what the new studies say, and here I'm going to show my results, data taken from September 2022 to October 2023.
Which was my plan, to maintain my weight (Weight ) changing fat (Body Fat Mass) per muscle (Skeletal Muscle Mass) , decrease my abdominal fat (Visceral Fat Level).
If it is possible, but as with everything in life requires COMMITMENT. It is not a plan of thirty days, there is a 5 step plan, or a guide for weight loss that're on any social network, is to commit with you to find the reason for what you want to do and turn it into a life style.
In my case, it is purely for physical and mental health.
The results of the diets, in which I do not think, do not lead to anything, you don't have results that last the test of time, if, on the contrary, transform your habits in a reasonable way , at your own pace , to suit your lifestyle , eventually no longer be a suffering, they will become your daily routine.
There is where you will find the balance and results that will last in time.
And that of the bones ?
Osteoporosis, huge shock, my mother is 78 years old suffering from osteoporosis, early arthritis, and the bones of your spine have lost a lot of density, for let's go all, the loss of bone density plays an important role in this transition, and resistance training also helps with this terrible situation.
The Betu (my mother), has always been active, but never did resistance training , in the united States 8% of the 10 million Americans with osteoporosis are women with the risk of fractures due to the low density of their bones.
Large muscles mean big bones, our body is so perfect that develops a better structure to be able to sustain this new muscle mass, helping you to future-to reduce the risk of osteoporosis.
Anyone who does not know a family member or friend of an advanced age, he broke his hip, and after this, never achieved lift a wheelchair, and her health was in decline.
Well, I refuse , I don't I'm afraid of old age I dread disease, I'm working to be a grandmother fitness. And I don't want to go to the supermarket on cart, motor, or rely on 100 % for someone else to do my normal activities. With this in mind, I found myself with literature on longevity marvel theme, fabric to be cut in another post.
Be like Sarah
To be strong is now synonymous with being healthy. It's a new era, to be mindful and learn how your body works is imperative, so let's get to work those muscles. Think of your muscles as if you were a savings account, the need to later and it is better to come to the fifties with excess of muscle. Menopausal but strong.
BIBLIOGRAPHY
Articles
- Physical and Rhetorical Commitment: Louisa Caroline changes Women's Exercise in America, 1839 - 1869
- 4 Reasons women should lift heavy weights.
- The feisty woman's guide to lifting heavy
Web Pages
http://www.feisty menopause.com
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Excellent contribution to the knowledge and preparation in this stage of life, thank you.
Thank you. I recommend, that you read our first post about the Perimenopause. We would love to hear your opinion