I remind you, I am a simple woman who has been very active, and I've found some great coaches from whom I learned and I need to share this information and if you have any questions just resort to your doctor and your personal trainer.
El entrenamiento de fuerza, mover peso es vital para todas las mujeres que enfrentamos y vivimos la menopausia, pero amigas mías mover peso PESADO.
Las investigaciones [1] demuestran que perderás masa muscular (sarcopenia). Tus huesos se debilitarán también , lo que te pondrá en riesgo de fracturas. El entrenamiento de fuerza será tu mejor amigo.
Y además un nuevo estudio [2] demostró que las mujeres en postmenopausia necesitamos un mayor volumen durante el entrenamiento de fuerza, para poder lograr un cambio de composición corporal.
Cambio de composición corporal significa crear músculo y quemar grasa.
Existen tantos mitos falsos sobre este tipo de entrenamiento que necesitamos aclarar.
BREAKING MYTHS
- The weights will change your body, and you'll have a male-looking. This is completely false to our testosterone levels are lower than those of men, this hormone is the key to building muscle mass.
- Strength training is only for men. The weights are beneficial to all genders and ages. Benefits your health, improve your bone density, reduces the risk of injuries and improving health in general.
- Strength training is dangerous. Not if you use the technique and correct form. And like any new experience, it is important to start slow and slowly increase the intensity.
- Strength training takes a lot of time. It does require some time and dedication, but it does not have to be an activity that you take most of your time. There are many workouts effective 30 minutes or less.
There are several different types of gyms, the regulars, those who specialize in lifting weights, the Crossfit or you may have a little space in your house that you can transform depending on your needs.
They have their pro and against each, the monthly payments, the lack of coaches who will guide you, the lack of appropriate equipment, sites specifically designed for a single type of athlete, the lack of someone that motivates you. You choose the space you need and the time will depend on your personal routine only you can decide when.
TYPES OF SURVEYS
- With body weight.
- With elastic bands.
- Dumbbell or dumbells. Used in pairs great for beginners and for isolating exercises around shoulders, biceps and triceps, etc
- With Russian weight or kettlebell.
- With a bar the best equipment for resistance training, is used to squat, deadlift, bench press, snatch, clean and jerk.
SURVEYS BASIC
- Tilt of the hip. Excellent pair your lower back
- Thrust. Push ups or bench press. To your chest
- Jalon. As chin-ups or famous pull ups, rowing. For your back and shoulders.
- Squat.
- Abs.
When I mean to move weight, or heavier loads (for you ). Normally 3 – 5 Sets of 4 to 6 repetitions of a single exercise with 90 seconds or 2 minutes of rest between each set.
This is a progressive process of weight gain, frequency, or number of repetitions in your training routine strength.
As whole, the progress comes with consistency, typically focused on 3 – 5 surveys each week with some work accessory for work the small muscles, ligaments, and joints. and please do not forget to mobility work that focuses on preparing the joints to move them to their maximum range of motion.
Remember, the information that I share is my personal experience, these beginning? You can use youtube and learn the technique of each movement, and something very, very, very important to warm up before and stretch after every workout.
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A GUIDE FOR BEGINNERS
CONCLUSIONES
Tanto si estamos en transición o en la menopausia o post menopausia, necesitamos cuidar de nuestra masa muscular. Es tiempo de pensar en como queremos enfrentar los próximos años, nuestra independencia y calidad de vida dependerá de las decisiones y acciones que tomemos ahora.
EXTRA CONTENT
[1] Estudio sobre menopausia y la pérdida de masa muscular. https://pmc.ncbi.nlm.nih.gov/articles/PMC7956097/
[2] Estudio de alteración de composición corporal en mujeres de mediana edad dependiendo de la menopausia.