Full-Body Training: The Best Way to Beat Menopausal Fat

Menopause may cause your midsection to spread in what seems like an unexplained weight gain. While hormones are wreaking havoc on your metabolism and making you gain weight, you may turn to high-impact exercises, nearly killing yourself on the treadmill and taking brutal aerobics classes to try to fight the bulge. The irony of the situation is, you don’t have to.

There is no one magic workout that will help you shed pounds. Inversely, after doing weeks of only cardiovascular exercise or only weight training can actually put you back at square one. According to personal trainer Christian Finn, aerobic exercise alone is a poor way to burn calories. You would have to commit to this type of workout for more than an hour a day, which isn’t possible for most people with jobs, family responsibilities, etc. His solution was to create a realistic program.

Taking cues from Finn, below is an interval training workout that combines several major types of exercise to help burn menopausal fat cells more efficiently.

Stretching

This is an important component of any exercise because it increases your flexibility and keeps you from getting injured. Maintain each stretching position for at least ten seconds and repeat four times. Remember, you should stretch before and after you work out.

Aerobic Exercise

Although an aerobics-only workout is a big no-no, starting off with this type of exercise is a great way to warm up. If you’re in the gym, running on a treadmill burns the most calories, and it will help you build endurance. The recommended frequency from the American Heart Association is a half an hour of aerobics each day.

Resistance Training

After getting your blood pumping, try several weight-lifting exercises. However, it’s best to forgo the single-muscle exercises such as bicep curls that isolate one part of your body. By doing more complex multi-joint exercises that work muscle groups instead of one muscle at a time, you can use your body in the way it is meant to be used. Plus, these exercises help you do more weight training in less time and burn more calories at once. See below for some suggestions on helpful multi-joint resistance training.

* Leg press: This activity works the hamstrings, quadriceps and gluteus maximus. Remember to flex the hip and keep the knees unlocked as you lift and release.

* Shoulder press: This activity trains the triceps, trapezius and deltoid muscles. To increase the amount of force you release as you push up, exhale simultaneously.

* Lat Pull Downs: This activity works the back muscles, latissimus dorsi. As you pull down, remember to keep an erect posture for maximum benefit.

Remember, when doing weight training exercises to adjust the weight to a comfortable level for you. As a guideline, each activity should be performed in three sets each, with a set consisting of 15 repetitions. Take a minute-long pause before beginning a new set.

More Information about Weight Gain during Menopause:

From the ages of 45 to 55, the average woman will gain 12 to 15 pounds as a result of menopause. Click the following link to find out more about weight gain treatments available.

To learn more about Weight Gain