This week's guest post is by Suzanne Reese, who is an intuitive health coach.
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It's an honor to be invited as a guest blogger. For the record, I'm an intuitive health coach who helps women looking to start holistic health practices. I encourage a multi-faceted approach that includes clearing out negative energy and false beliefs along with establishing healthy practices of eating and exercise. In addition to formal training, I mostly know my stuff because I've been there, done that.
I won't be shocking anyone when I say that menopause brings a whole new set of health issues into our lives. Whether we were perfectly healthy or struggling, when we hit menopause, everything shifts. And one of the biggest changes is our metabolism. Whatever we thought we knew about diet, exercise, and maintaining our weight suddenly becomes completely obsolete.
That's why I felt like a struck gold when I learned about HIIT training – also known as interval training or burst fitness. HIIT training has many variations, but basically means a few seconds of intense movement, followed by a few seconds of rest.
We've been told all of our lives to walk, keep a steady cardio pace. While there are many benefits to a daily walk (like getting sunshine and reducing stress), current research is saying that isn't enough to keep metabolism up, establishing in a post-menopausal woman. Respected doctors like Dr. Sears, Dr. Axe, and Dr. Mercola are all touting the benefits of interval training, and in fact are asking women to NOT count their daily walk as part of their regimen. And if you happen to be a runner, well, I don't expect to change your mind. But I do hope you'll do some research on the potential damage you could be inflicting on yourself.
I could reference all kinds of prestigious sources, but let's settle on this one if you want to know more: https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf
You see, long-duration steady-state cardio breaks down precious muscle tissue and in doing so, diminishes our fat burning ability
It all has to do with a hormone called cortisol.
Cortisol promotes muscle tissue breakdown and results in a lowered basal metabolic rate. (The rate at which you burn calories.) This is why, over time, long duration steady state cardio can actually make you fatter.
This also explains why, for the most part, cardio junkies generally have a very difficult time losing body fat and achieving that sought after toned and defined look...
The Marathon Runnrer Versus the Sprinter
Due to the nature of their training, long distance runners often experience muscle wasting, they have a low reserve capacity and are more likely to suffer from joint and bone problems from repetitive wear and tear.
Contrast this with a sprinter whose training focuses on short bursts of intensity. The sprinter tends to be more muscular, has a greater bone density and a much higher reserve capacity.
This becomes especially important as we reach menopause, because our cortisol levels increase as part of our hormone changes.
The wonderful news is that high-intensity workouts can be done in much less time than other programs (as little as 10 minutes a day!).
The catch? If you are past menopause, you must be very careful to keep your program low-impact. (Believe me, I followed a high-intensity program for two days, thinking I could handle the 10 minutes of running. I could barely walk after day two). Even if you are in incredible shape, you must respect your body and your age.
One of the beauties of HIIT training is that it is so versatile. You can walk, bike, use a treadmill, or a rebounder…I could go on. Following is my very favorite routine. Not only does it give you a good workout – but it brings out your inner-child and elevates your endorphins. (Embarrassing teen children is just a free bonus).
Step 1: Select some upbeat music
Step 2: Download an app - I use one called HIIT Training. Set it to 10 seconds on, 10 seconds rest. (20 seconds on, 10 seconds rest if your fitness level is high). Do it for 10 minutes if you're just starting out.
Step 3: If you are in the 50-something age group, select a low-impact option. If you have a rebounder (small trampoline) use it! If not, choose low-impact options that will get your body moving. My favorite is simply dancing. Side-stepping works. Even speed walking in place. All low-impact exercise equipment like recumbent bicycles work great too. Just make sure you're not bouncing on your feet and that you're moving for all you're worth.
Step 4: Start the app and get moving. Your intensity should be high enough to be sweating by the end of ten minutes. If you're not, don't sweat it (ha, sorry, couldn't resist the pun). Just give it more oomph next time.
That's it! Ten minutes a day – and within a couple weeks I bet you'll see major changes to your beautiful body.
And one more thing, I do recommend weight training and stretching in addition to the 10 minutes a day of training. This is generally what I recommend to my clients:
Interval training 6 times a week, ten to twenty minutes a day. Weight training, twenty minutes 3 times a week. Stretching (preferably yoga or pilates) twenty minutes 2 times a week.
This just amounts to just 40 minutes a day, six days a week. If you can't fit that in, at least go for the 10 minutes of HIIT training daily, with 20 minutes of weight training at least twice a week.
Good luck ladies – we can do this thing!
Suzanne Reese is an intuitive health coach. She helps women who want to start taking a natural approach to their health but just don't know where to start. She's a mom, wife, grandma and has survived some heavy stuff – like open-heart surgery and late-stage breast cancer. She is also a published author with a degree in communications. Mostly Suzanne is just happy to be here and living out her dream of helping women find a vibrant and happy future.
You can read more about Suzanne at her website or follow her on Facebook
