Menopause Exercise Classes
There are multiple effects of menopause which can lessened or reversed with regular exercise.
After menopause women experience a loss of oestrogen. Oestrogen has many effects on different areas of the body. It is very important for bone mineral density which keeps our bones strong. It has important cardiac functions also which supports a healthy heart and minimises cholesterol.
Decreased muscle mass after menopause is estimated to be 0.25 to 0.5 kilograms per year. Muscle is metabolic, meaning that it uses energy (burns calories) at rest - much more than fat. This decrease in muscle mass not only decreases strength and function but also contributes to weight gain.
Some of the benefits of exercising during and after menopause are listed below.
- Increased Energy
- Decreased Anxiety and Low Mood
- Improved Sleep
- Increased Strength, Muscle Mass and Bone Mineral Density
- Decreased risk of other disease such as Diabetes, Heart Disease (Including High Blood Pressure, Heart Attack and Stroke) and some Cancers
- Increased Calorie Expenditure which can minimise weight gain or promote weight loss.
It is important to engage in both Aerobic Exercise and Resistance Training Exercise to minimise the symptoms of menopause.
Aerobic Exercise includes walking, running, cycling, swimming, rowing and sports (such as tennis, golf, football etc). This type of exercise primarily uses oxygen as an energy source. This promotes positive adaptations to our heart and our lungs. It burns fats as an energy source helping to decrease body fat. It also helps hugely with our energy levels and our mood.
Resistance Training involves producing higher levels of force. Resistance Training can involve bodyweight exercises, the use of weights (dumbbells, barbells, kettlebells) or the use of resistance machines. Resistance Training will help increase muscle strength and muscle mass (which in turn can help burn calories and minimise / reverse weight gain). Resistance Training will also improve bone mineral density, or at least slow down / prevent the loss of bone mineral density which is associated with postmenopausal women.
It is imperative to include both Aerobic Exercise and Resistance Training exercise into your weekly routine to maximise the benefit of exercise in decreasing the symptoms of menopause.
What is the Master's Class? Check out the video below!
Master's Class for Women During and Post Menopause
As discussed above there are a multitude of menopausal symptoms which can be lessened and reversed with regular exercise.
The RAPID Master's Program is a physiotherapist led strength and exercise class for over 55's. Our goal is to keep our members fit, strong, healthy and active as they age. We have created a safe and welcoming environment for you to train and reap the rewards of regular exercise. We teach correct lifting technique, advise you when, and when not, to push it and progress your program as you are able.
The Master's Class give you a chance to exercise at your own pace, with members your own age and under medical supervision.
This does not mean that the classes are easy. We can adjust the intensity of your program to your ability so that you will always get good work done. This allows us to cater for a wide range of ages and abilities in the one facility.
The Master's Class primarily focuses on Resistance Training exercises to promote strength gains, increase muscle mass and prevent the loss of bine mineral density. This in turn will help give you more energy, burn more calories, decrease pain and improve your function. Outside of the Master's Class we advise that you engage in regular Aerobic Exercise such as walking, running, cycling, swimming or playing sport - whatever you personally enjoy and will stick with.
