Bodybuilding, a hobby for men who want to pump up the weight and show off their biceps? It is time to dust off this misleading image. Because contrary to what some people think, bodybuilding is an essential ally to stay in good health. Especially during menopause and after! Here’s why.
Menopause, a hormonal storm with many consequences
“What saved me was sport,” breathes Marie Legault, 59 years old. This sports coach describes his surprise when, in his forties, the drop in hormones caused a cocktail of symptoms (night sweats, irritability, skin imperfections, drier eyes) that impacted his daily life. “It’s natural for me to eat well and exercise every day, despite everything I’ve been through through difficult times that I couldn’t understand,” she confides.. To help his fellow humans, he publishes Tonic menopause*with his daughter, to give readers some clear guidance and educational advice to (re)take up the sport. But not alone in any way!
The messages sometimes seem unclear about this period, which is however essential for women’s health. The question of hormonal treatment during menopause remains divisive … and must be considered on a case-by-case basis. Changes to be adopted later eatwith more proteins, vitamin D intake and in omega 3 are part of the fashion tips. On the other hand, some regret that the importance of physical activity in general… and of bodybuilding in particular remains underestimated.
Don’t be alarmed, this term includes anything that strengthens your muscles… far from a restrictive and cartoonish image of bodybuilders. Why do you work? muscles of your whole body with a good position, a deep breath, with or without weights, is already bodybuilding.
Why bodybuilding is a pillar of good health for women after 50?
- Fight against weight gain
Once menopause, women gain weight more easily, which is preferably located in the stomach area. A fat to fight to put all the odds on your side to avoid diabetes, hypertension, cholesterol and cardiovascular diseases. Like any physical activity, muscle strengthening burns calories, helps maintain a toned figure and prevents the accumulation of pounds and fat. “The enhancement will give us a harmonious silhouette, a back that is held to avoid forward shoulders, especially when we spend too much time sitting in front of the screens”, assures Marie Legault.
- Keep your muscles toned
We lose 3 to 5% of our muscle mass per decade and this loss accelerates at menopause. However, with muscle loss, you risk one day not being able to play pétanque or fish, climb the stairs, carry your shopping, or even walk. “The goal is not to become a bodybuilder… but to preserve autonomy, metabolism, balance and longevity,” assures Dr. Michel Mouly, gynecologist.
- Protecting our bones and our longevity
Strength training is just one of the most effective exercises for bone health. When you lift a weight, your muscles put stress on the bone, which creates microcracks. So the body has to do everything to hit these, which is how we increase the density and quality of the bones.
Studies proving the usefulness of weight training at this specific time to improve your health are accumulating. So what, a study of 2007, shared on the networks by Dr. Peggy Pèresreveals that two sessions of weight training per week can increase lumbar bone density by +0.43%, compared to a loss of -0.66% with hormonal treatment alone. So if you do not take replacement treatment, it is even more in your interest to take a few Pilates classes or treat yourself with some dumbbells!
“After the age of 50, bodybuilding becomes almost an act of medical prevention,” summarizes Michel Mouly. “Muscle protects bone, improves insulin sensitivity and contributes to cardiovascular protection.”
And it’s never too late to act!” Whatever your age, you can rebuild the muscle. “When it contracts, the muscle releases substances called myokines that have protective effects on metabolism, inflammation, the cardiovascular system, the brain and probably some aging mechanisms, lists the gynecologist. Some of these actions join or enhance the effects generally favored by estrogens: a better sensitivity to insulin, the reduction of chronic inflammation, vascular protection and the maintenance of certain tissues. Many studies also suggests that weight training could delay cognitive decline…
- Improve our mood and sleep
Insomnia, emotional roller coaster… Bodybuilding, again like any physical activity, secretes endorphins, hormones of well-being. But it also has a beneficial effect on your sleep, mood, stress… and even your body image! “A woman who sleeps better, who has more muscle, less visceral fat and better sensitivity to insulin, often goes through this period better,” reassures the gynecologist.
What are the recommendations for strength training after menopause?
Bodybuilding takes different forms: Pilatessheath, sink with a weight, squatswith a teacher or alone, via an app or free videos, at home or in the gym… “You don’t need to sign up for an expensive gym and carry 15 kg on machines that you don’t master well, reassures Marie Legault. You can, at home, do simple exercises, but every day, with your body weight against a wall, on the floor, against a piece of furniture, use small dumbbells, elastic bands!
It’s better to do 1 hour of yoga a week or 10 minutes of walking every day than nothing! But you have to keep in mind that this will not be enough to save your muscles. The WHO recommends for those over 65 to practice 150 minutes of moderate intensity resistance activity each week or 75 minutes if supported. Then strengthen the muscles 2 days a week (minimum!). “If you have to choose, I recommend walking outside for an hour every day and doing your little 20-minute strengthening ritual 3 times a week, like a meeting with your health,” adds Marie Legault.
Read more > These 5 exercises are effective in combating muscle loss
With three watchwords, according to this coach:
- The regularityAs we know today it is better to do 10 minutes of weight training every day instead of 2 hours once a month.
- Variety : “the body likes variety!, assures Marie Legault. To avoid boredom, she recommends trying a number of different sports and exercises, finding what you like and building your routine by varying the practices and the muscles used. Monday Pilates, Tuesday dumbbells, Wednesday core…” With the book and the courses we offer onlinewomen can flutter and find a body capable of doing 1,000 things. “Be careful not to overwhelm a part of the body by always repeating the same gestures, but rather aim at the whole body (without forgetting the arms!).
- Progressiveness. She invites you to start little by little, for example, starting with light weights, then increase, to avoid injuries.