Hey
If you've been following my work for a while, you'll know I traded in high intensity workouts, long cardio sessions, running and too many Crossfit classes for a cyclical approach to
movement about 4 years ago and I have never felt better.
At 44 years old, I have never felt stronger, fitter and more connected to my body and her cues than I do now.
Here are my top tips for Perimenopausal women ages
35-55 in terms of exercise…
- Walk 5-7x weekly for 30-60 minutes
- Choose LISS (low intensity steady state) or MISS (moderate intensity steady state) for any cardio
- Have a strength centric approach instead of a cardio centric approach in Perimenopause. Add strength training using a mix of your own body weight, dumbbells, barbells,
kettlebells or cables and machines 3-4x weekly
- I would rather you do 3 days a week of strength training instead of 5 days a week of cardio. Why? Strength training is important for so many reasons; healthier blood sugar, metabolic health, breast health, bone health, heart health, and brain health. (And many other benefits!) It’s not just about how you look on the outside, it’s about what’s happening on the inside.
- Muscle is an organ of longevity AND an integral part of your Endocrine system, you NEED a good amount of muscle on your body to help maintain hormonal health as you age…period!
- Add in yoga, pilates and barre style movement 1-2x weekly or at least a few times a month. This helps to work accessory muscles, increases mobility and offers a different movement pattern for your body. This is especially great for the 7-10 days
leading into your period.
- Timing wise, I like about 35-45 minutes of movement in the morning and I will enjoy my walk later in the day at lunch or dinner to get me away from my desk. The walk helps regulate my insulin after a meal and break the energy funk that can happen from sitting or standing for too long
- I really need you to embrace moving your body daily but not killing your body daily. If
you’ve been doing 5x-7x intense workouts every week like HIIT, Orange Theory, Crossfit or Boot Camps for every workout, Perimenopause is the time to reconsider your approach.
If there is a form of cardio that you love, I'm not suggesting that you cut it out completely. It's important to move in a way you love just be mindful of if it feels supportive and add in a few strength sessions to augment. The bigger piece is making
sure you're balancing it out and prioritizing strength training.
Inside my new 8-week program The Perimenopause Project, there is an entire week dedicated to Body Recomposition, Fat Loss & Muscle Building Specifically for Perimenopause. We have a live class centred around this subject.
You also receive 8 Perimenopause-specific workouts guided
by me so you can have a variety of balanced workouts available to add into your current routine that are specific to this stage in life.
Our first class is on June 5th - you can read more about what's included here jennpike.com/theperimenopauseproject
If you are ready to learn everything you need to know about Perimenopause, your body and the specifics about how you can actually become healthier, fitter and happier as you age, you don’t want to miss spending the next 8 weeks with me!