As the years go by, the rate of loss of bone mass and muscle mass by the body increases. Obviously, this is something that we are not interested in happening since both processes can worsen our quality of life and can lead to a huge number of pathologies.
Therefore, although it would have been best to do it as soon as possible, it is convenient that if you have already fulfilled fifty years of age you start strength training.
The importance of strength training
Doing bodybuilding exercises not only provides aesthetic benefits, but also at a functional level and at a health level. If you thought otherwise, you are wrong.
In any case, you could consider investing some money in a professional who can assess your case properly so that after that he can design the training that best suits your needs and abilities.
These workouts should generally include multi-joint strength exercises that work with axial loads (squats, deadlifts, military press…) but always performed safely.
It is not convenient to train to failure, but it is advisable to do it close to it, leaving around three repetitions in the chamber. In this way we will control that the intensity is high enough to generate positive adaptations, and low enough to avoid possible problems.
Nor is it necessary to carry out strength exercises every day, but it can be a good option to do them three times a week and preferably following a full-body scheme, so as not to overly fatigue any muscle group.
Mobility should be improved
Mobility is also a very important physical quality and we should focus on improving it in these people. Poor mobility brings with it many associated problems and a very significant reduction in quality of life.
Reducing mobility in many cases means reducing movement, and this in turn means reducing physical activity, which is the last thing we want.
If you have mobility problems you should not ignore them, but you should try to solve them using the corrective exercises that a physiotherapist or a personal trainer can prescribe for you.
How to train during menopause
Menopause is a process that does not affect all women in the same way, but the truth is that you can adopt certain habits that can help you cope better with the symptoms.
Cardio
Cardio can help you get your large muscle groups moving, improve your cardiorespiratory fitness, and get your heart pumping.
You have options like cycling, swimming, or just going for a runalthough if all this is too challenging for you, it is better to start with only a light walk.
group classes
Group Zumba or dance classes are a good way to socialize and have fun while exercising.
These classes can really help you maintain your fitness as in them you will be burning many calories even without realizing it.
strength training
In this case more than ever it is convenient that you resort to strength training since the risk of osteoporosis increases more than ever.
If you want to train in your own home, buy a pair of dumbbells and a bar that will allow you to train with some intensity, but don’t let it pass you by.
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