Optional Exercise Plan for Adult Women (3)

It might surprise you, but if you’re trying to let go of a few LBS, endless cardio amounts are not necessarily the way to go. Studies show 90% of perimenopausal and menopausal women gain, on average 12-15 pounds (Alexander, 2009).

High-Intensity Interval Workouts (HIIT) can increase the cortisol or the fight-or-flight response in the body. Cortisol is a hormone that helps regulate glucose in the body and enables you to get out of bed each morning. But too much cortisol hangs onto those extra LBS. You can calm this finicky hormone with the proper amounts and types of exercise. Adding yoga, walking, swimming, or cycling to your exercise regime at a moderate intensity for 60 minutes helps to calm the nervous system, giving hormones to all settle and align themselves. Strength-training is also beneficial as women age as loss of muscle is a struggle for most. The chart below gives an example of dividing the large muscle groups into days of the week, giving attention and variety to the entire body.

As a health and wellness professional for over 20 years, many clients/members express the difficulty of losing weight during hormonal changes. I’m here to tell you; there is hope! There are answers and success.

Resource: Alexander, T., M.D., FACOG. (2009). Women, Weight, Hormones [PDF].