Beginner's Fitness Programs

After menopause, the estrogen level decreases and many women find that their metabolism slowly declines. But wait, there is hope: it is not a magic pill, or fountain of youth, but a regular workout can certainly reverse this trend. According to researchers at the University of California at Berkeley, after doing strenuous endurance workouts for 12 weeks, many women saw a significant gain in their cardiovascular capacity, compatible in some cases to that of women up to 16 years younger.

Under this study, post-menopausal women participated in 12 weeks of endurance workouts every day for one hour, at 65 % of their lung capacity. That’s quite a hard workout for sure; it probably isn’t for most of us, and it may not be safe without a proper supervision. Still, the researchers at UC-Berkeley have suggested that even if the workout is less strenuous one, you will still see a significant benefit.

Probably, most people should start out by doing about 30 min 3 times a week cadio workout at a comfortable rate, and gradually increase the difficulty level and/or workout time as you get used to the pace.

One participant in this study said, “Since we had to maintain our weight, the study taught me that losing weight isn’t necessarily healthy, that exercise is what keeps us healthy and fit. People were even noticing changes in my body shape, and I actually dropped about one size. It was all good.”

Well, don’t you want to be like her?

Source: University of California – Berkeley (2009, September 21). Postmenopausal Women, Too, Reap Cardiovascular Benefits From Endurance Training.

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