Some of the frequent side effects of menopause are weight gain and loss of muscle mass as well as a risk in increased medical conditions such as breast cancer, type 2 diabetes, osteoporosis & heart disease. Regular exercise is an excellent way to reduce these risks and side effects. We need to strive to be moderately active for at least 30 mins everyday! It is important to incorporate both cardio and strength training into your workouts. Cardio training is anything that gets your heart rate up, for example walking up hills, jogging etc… and strength training is light resistance training to increase your muscle strength, such as body weight squats, lunges and pushups. The strength training part is vital as it builds muscle strength, burns body fat and increases your metabolism!
An example of balanced 30 min outdoor workout
5 mins warmup – walk up and down stairs or jog around the park.
20 mins resistance/cardio training – 3 sets of 5 exercises for 12 repetitions each
Body weight squats or squat onto bench
Step ups (up & down a step)
Tricep dips off a bench
5 min cool down & stretch – walk for a few minutes and stretch out quads, hamstrings, hip flexors and shoulders. Hold each stretch for 20 secs on each side.
MojoFit Personal Training run Over 55’s Outdoor Classes every Mon & Wed 10.30am at Clontarf Reserve. These classes are perfect for all levels of fitness and are a fun way to meet new people whilst getting fit! Call Mel on 0415 600 107 to book in for your FREE trial class.