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Training through Perimenopause & Menopause

There are many unique physical, mental and emotional challenges for women during these transitional years. Symptoms of Perimenopause can be very confusing and frustrating. Fortunately, exercise has proven to be very beneficial in relation to managing symptoms and increasing the quality of live for women during this time.

In addition to day-to-day issues, these women face challenges such as hot flashes, night sweats, insomnia and irritability - to name a few... any one of these can compromise quality of life. Menopause is a natural part of life, but quality of life during menopause depends on how a woman chooses to face the challenge.  Luckily, science has proven that physical activity can reduce and manage menopausal symptoms and greatly improve quality of life.

During these transitional years, the role of physical activity becomes even more important than ever. It's during this time that women have an increased risk for cardiovascular disease, osteoporosis, decreased bone mineral density, musculoskeletal symptoms, depression & obesity. Studies have shown that as many as 60% of perimenopausal women are overweight and there's a strong association that this added weight causes more severe symptoms. Age-related muscle and strength loss is expedited in menopausal women, and this issue is exacerbated by low levels of physical activity.


Exercise yields many health benefits, and is an effective way to decrease cardiovascular disease, stroke, hypertension, type 2 diabetes, osteoperosis, obesity, anxiety & depression. Additionally, exercise improves brain function. muscle strength and balance, relieves symptoms of axniety and depression. Benefits of physical activity causes elevations in moods that can still be present for 24 hours after exercising.  

Research has shown that for exercise to have a maximum benefit on symptom relief and improved quality of life during this transition, it should be of Moderate intensity - not Low or High intensity exercise. The benefits of this type of exercise has been proven to enhance mood & have a significant effect on reducing hot flashes, night sweats, weight gain, bloating, and more.  Women with low physical activity levels report the highest frequency of symptoms.


The target heart rate for women who are seeking symptom relief is 50-70% of their Maximum Heart Rate. Additionally, resistance training is recommended to increase bone mineral density and to help maintain a healthy BMI.  Exercise is most beneficial when done 60 minutes a day, most days of the week. Numerous studies indicate that moderate-intensity physical activity, combined with a strength training program, not only reduces menopausal symptoms, but possibly eliminates them without the use of hormones or pharmaceuticals!

At ARC Fitness, I have the perfect program for women who are going through this mid-life phase. I offer a 60 minute workout which combines 30 minutes of one-on-one personal training with 30 minutes of total-body, weight-bearing cardio.  This 60 minute workout is available for just $400/10 sessions!! That works out to just $40/hour!  It's very popular, with many women choosing to do this 2-3 times each week.  The training is completely customized to bring each client to their goals, and the cardio is very effective and easily adapted to each user's needs.

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