Make menopause more bearable with this 20 -minute training

Full body training to help manage menopause symptoms

Everything you need is a game of dumbbells or a kettlebell for this hormonal balancing balancing Expert Debra Atkinson, CSCS, CSCS, Flipping 50, which helps women over 50 years old get and remain active. It is a quick and simple way to target all the main muscle groups in less than 20 minutes.

Warm

Do: 5 minutes of dynamic stretching and walking or jogging in place.

Training

Do: 15 to 20 repetitions for each exercise and repeat the circuit twice. As you become louder, increase the amount of weight and make 2 to 3 laps from 12 to 15 repetitions for each exercise.

• Squatter
• Folded line
• Stammer
• Plank

Move 1: squat

The squat is a composed exercise, which means that it targets several muscles and joints at the same time. And by strengthening the muscles of the lower body and the nucleus, you are able to move more easily and to do the daily tasks better.

1. Stay with your feet a little wider than the shoulder width. Arms by your side.
2. Spread your arms in front of you as you slowly bend your legs to squat. During flexion, focus on the thrust of your hips as if you were going to sit on a chair.
3. He squat until your thighs are parallel to the ground. The arms will always be in front of you and your gaze while looking straight.
4. Break in this position. Exhale and reversed the movement by pressing in the middle of the foot to straighten the legs and get up. By getting up, lower your arms by your side.

You can do squats as a body weight exercise (as described above) or add a set of lurge (maintained by your side throughout the movement) or a Kettlebell (maintained in front of your chest).

Move 2: folded line

The folded line is another composed exercise that targets the muscles in the upper back as well as your arms and your nucleus. Since the risk of developing osteoporosis increases as you age, performing strength training exercises for the back is one of the best things you can do when designing an exercise program.

1. Hold a dumbbell in each hand and stay with your feet at the width of the shoulders.
2. Lightly fold your knees and load your chest forward, leaning on the waist.
3. Keep the upper body motionless and lift the dumbbells on the sides of your chest, the elbow pointing towards the ceiling.
4. Press up and take a break.
5. Slowly lower the weights to the starting position.

Move 3: Press the chest

Another compound exercise (notice a trend here?), The chest press targets the muscles of your chest, shoulders and triceps, which allow you to work all the muscles pushing at the same time. Performing exercises such as the thoracic press can help increase bone density, while strengthening functional resistance to perform tasks such as lifting of the general costs or the thrust of a heavy object.

1. Lie on your back on the ground with a dumbbell in each hand.
2. Fold your knees and extend your elbows to a 90 -degree position. The back of your arms will touch the ground.
3. Press the dumbbells on your chest until they almost touch. Break.
4. Lower the weights to the start and repeat.

Move 4: board

If there is an exercise that puts your basic muscles to the test, it’s the board. This movement targets not only the muscles of the heart as a whole, but it also engages the muscles of the head to the toes. And having a strong kernel helps prevent pain in the lower back, improves your posture, helping balance and stability and allows you to perform physical activities more easily.

1. Start on all fours, then press as if you were going to make a push -up – the hands of the shoulder width and directly under your shoulders. Your body should be in a straight line of your shoulders to your ankles.
2. Bring your navel to the spine to engage your basic muscles and press your glutes.
3. Hold this position for 30 seconds. As you become stronger, increase your time in intervals by 10 seconds, up to 60 seconds.

If you cannot keep your spine in a neutral position, fall on your knees.

Cool

Do: 5 minutes of stretching for the legs, shoulders, chest and arms.

More advice to make you move

There will be days, and sometimes several in a row, when you don’t want to exercise. The good news, says Atkinson, is that doing less exercise with more purposes is a great way to start.

In other words, you don’t need to grind cardio hours to benefit from the exercise. In fact, doing too much, in particular aerobic exercise, can be counterproductive. In that spirit, here are some tips to help you stay motivated and moving.

1., time your training sessions. Believe it or not, when you do your training can be just as important as you do. Atkinson recommends an intense exercise early during the day and lighter training at night to work with your hormones, not against them.

2. Find a training you like. “Any type of exercise is worth it, because being inactive not only puts you at risk of heart disease, high blood pressure and other chronic health problems, but also in weight gain, obesity, fatigue, insomnia and depression,” explains Sherry Ross, MD, OB / GYN and women’s health experts at the Center for Providence Saint John. All these symptoms aggravate the transition to menopause.

3. Set through certain yoga poses. Yoga is good for you at any age, but during menopause, it is effective enough to manage the symptoms of menopause, especially those related to sleep disorders. When your motivation is low, try to move through a yoga sequence. You will be surprised to see how good you feel (or at the very least, not as bad).

4. Work on your balance and stability. The sooner you can integrate specific exercises that target balance and stability, the easier it will be to avoid falls and other accidents as you age. Yoga, pilates and one leg exercises all help improve your balance and they are easy to integrate in a busy day when you don’t want to go to the gymnasium.