In addition to keeping the body healthy, exercise can also be useful to avoid gaining weight that exceeds the ideal portion. This also applies to women who experience menopause . Especially at this time, a woman is prone to gain weight. So, what types of exercise during menopause can help you lose weight?
Why is exercise important for menopausal women?
A woman begins to experience menopause when her menstrual cycles have stopped in 12 months. Just before menopause (perimenopause) and when menopause occurs, physical changes may occur. One of the changes that will be experienced is the sudden weight gain.
This can happen because women tend to lose muscle mass and gain belly fat at menopause. Therefore, exercise for menopausal women is very important to prevent more drastic weight gain.
In addition to losing weight, exercise in menopausal women is also important for maintaining a healthy body, including:
- Reduces cancer risk.
- Strengthens bones.
- Reducing the risk of getting various diseases.
- Improve mood or mood.
Exercise during menopause that can help you lose weight
To be able to lose weight, menopausal women need at least 4 hours to more per week. The older a menopausal woman is, the longer exercise is needed to lose weight.
However, long exercise time is not the only factor that can maximize weight loss. What sports to do is more important than how long the sport is run.
Here are some types of exercise that women can do at menopause to lose weight.
Cardio or so-called aerobics is an activity that can increase the heart rate and lungs work more than usual. Some of these activities include walking, jogging, cycling, swimming and dancing.
Cardio can burn calories that help with weight loss, including for menopausal women. Even through this exercise, the risk of diseases that may occur during menopause, such as heart disease and osteoporosis , can be prevented.
As a beginner, do light cardio exercise, such as walking for 10 minutes per day. Gradually, increase the intensity and type of cardion.
2. Strength training
Strength training is the most effective exercise for changing body shape, reducing belly fat and building muscle tissue. This is necessary for menopausal women to help slow bone fragility (osteoporosis).
Strength training exercises can be done by lifting heavy equipment or resistance pipes. Use easy machines first and increase weight slowly.
Do this strength training exercise twice a week. To get maximum results, menopausal women are advised to use the help of a trainer. It is also important to prevent injury.
3. Circuit Training
Circuit training is a sport that combines aerobics and strength training. This type of exercise is very effective at burning calories so that it can lose weight in menopausal women.
If it has been a long time since exercising, do circuit training for beginners. Gradually move up to a higher level in circuit training . Start with once a week in doing this exercise.
Gaining weight in menopausal women can be stressful. Therefore, yoga is needed to train breathing, release stress, and focus on the present moment.
Yoga can be done at any time. In order to lose weight optimally, yoga can also be done in conjunction with aerobics, strength training, or other sports.
Doing exercise is important for weight loss for women during menopause. However, exercise must be accompanied by consumption of healthy, low-calorie foods, and adequate and quality sleep.