Best Womens Exercise at 40, 50. 60... (Before and After Menopause)
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- Опубликовано: 9 фев 2025
- For the best exercise decade by decade and why this video offers a simple summary. If you missed this focus a decade (or more) it's not too late to start! To optimize menopause what you do before and during matters but post menopause you can still get improve not just longevity, but health span.
in your
20s - use that confidence and get in the weight room
30s - we begin losing muscle if we aren't preventing it
40s - perimenopause will reach most women and symptoms or not women can lose up to 27% lean muscle mass from early to late stages
50s - when muscle and bone loss accelerates the most without intervention lifting weights is critical!
60s - loss of muscle mass and strength increases to 1-2% a year, no longer 3-8% a decade on average
70s - keep it up and you won't have slowed down nearly as much as your sedentary peers
80s - watch you go, you will be changing history if you keep those fast twitch muscle fibers for your power and agility.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50?
You can still get in the best shape of your life, no matter your age! Debra Atkinson - a 40-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50. Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Mid 50's. I appreciate your teaching, thank you.
Thank you for your videos. I am 65. I do weight lifting 3 times a week, walk 5 miles 5 times a week, ride 10 miles on stationary bike twice a week, eat 1300 calories a day and still have love handles. But..I tell myself without exercise what would happen. Recently I was doing hanging leg raises and managed to get a hernia so I believe I will choose more age appropriate exercises. Also, as you get older, parts wear out so it is best to have regular checkups. I also found at my age 1 gram of protein per pound of body weight everyone tells you to consume is way too much for my kidneys to handle at this age. Get routine lab work. Every person is unique. Stay strong!
That’s a lot of activity and a low calorie count. Could be the issue. How’s several muscle mass changing? How’s sleep, energy, libido, any cravings or seek caffeine or sugar for energy?
I was in a bad car accident (hit by two trucks, one outside my car). I was training for my 9th full marathon and lifting weights. I was on my taper and in excellent shape. I was 62. I had to have a total elbow replacement and my doctor has told me I shouldn’t live more than 5 pounds.
I was a fitness instructor for 30 years but decided in this case to hire a personal trainer to help me work around this injury, and I got the OK from my doctor. They were no help at all. I need someone who can work within these injury ranges or maybe not injury ranges but elbow replacements.
I am so sorry to hear this happened to you. It sounds like you are so lucky to be here. One suggestion.. find someone with status as a Medical Exercise Specialist or who has PT assistant training. Check with your PT or orthopedic surgical you had one. If not, go find the best one in town and ask them for a recommendation
Hi Debra. I’m 55 and five years post menopausal. I strength train full body 3 times a week, lifting heavy. With my sprint interval training, no matter what movements I choose (jump squats, skaters, battle ropes, mountain climbers, kicks and air punches, elliptical), I cannot seem to get breathless during that 30 seconds and my HR only gets into the 150s. How can I add intensity to get to 10 RPE (without running since I have arthritis in one knee)?
Biking, rowing, water running elliptical sprints.
wouldnt about 150-165 bpm be considered high intensity for you? Seems like maybe you ARE getting high intensity enough already ?
@@leighbayouth3209 You're probably right. I was so focused on the fact that I wasn't hands on my knees breathless and could still have a conversation. Thank you for the reply. It makes sense.
Ok, so what’s a good weekly routine for a woman in her 60s? How much cardio is too much? Are short intense cardio sessions better than longer moderate workouts?
It cones back to you… even with the decade by decade knowledge of what’s priority. Your fitness level. Your conditions if any, your energy, interests… consider joining our masterclass Dec 11 (free).
Good morning, I watched your video and I am aware of that 50's age needs to keep up with exercising with weights and some light cardio. I want to know what kind of exercise is best for 50's. For example, superset, circuit training, or dropset. Which is best suited for menopause into 50's age? I am almost 55 and I am still struggling to keep up with workouts. I love weight lifting with dumbells. Any suggestion?
All of them… you never want the same one all the time. We periodize and we progress… while changing sequence of exercises.. to increase stimuli without increasing stress, and avoid injury and plateaus. If you’re “struggling to keep up” we need to ask why… what’s the root cause? Could be not enough recovery… not enough fuel, protein, sleep…
@@Flipping50TV Thanks! Sometimes, my body doesn't want me to exercise! I feel as if my menopause body controls me, LOL. I used to be an exercise freak and runner, but not anymore. I am fighting now. I sleep well and eat/drink fair protein, like 60g or above. I think I probably eat too many carbs and processed food like cookies or ice cream. That is possible to cause me not to want to exercise.
@@deafitnessrockwomen I have heard it's also common for motivation to go down big time. I love exercise, but in the last couple of years I just don't feel like it a lot of the time. I feel great when I do it though.