248: Navigating Perimenopause: Fitness Adaptations for Strength and Resilience
Episode Summary
In this episode, Dr. Ali Novitsky discusses fitness adaptations for women navigating perimenopause. She shares actionable strategies to maintain strength, prevent injury, and stay consistent with exercise routines. Dr. Novitsky emphasizes building a strong foundation through core and floor exercises, modifying workouts, and prioritizing rest and recovery.
Personal Update
Dr. Novitsky reflects on her personal fitness journey, highlighting her experiences with injuries and how working with a physical therapist has improved her strength and injury prevention.
Episode Breakdown
Introduction to the Episode
- Emphasis on how fitness adaptations are essential during perimenopause.
- Importance of smarter training rather than harder training.
Key Fitness Adaptations for Perimenopause
1. Start with Core and Floor Strength
- Focus on foundational strength to prevent injuries.
- Weekly core and floor workouts improve overall performance.
2. Less is More: Smart Training Over Hard Training
- Short, effective workouts (10–20 minutes, 3 days a week) are enough.
- Balance strength training with functional fitness and flexibility.
3. Rest and Recovery are Essential
- Incorporating proper rest to allow the body to recover and adapt.
4. Modify Workouts to Prevent Injury
- Adjust movements like squats and lunges to protect knees and joints.
- Engage smaller muscle groups to support complex movements.
5. Work with Professionals
- Recommendation to consult a physical therapist for personalized evaluations.
Workout Structure
- Day 1: High-Intensity Interval Training (HIIT) for heart health and fat loss.
- Day 2: Endurance Strength Training with moderate weights.
- Day 3: Max Strength Training with heavier weights and fewer reps.
Key Takeaways
- Consistency in fitness routines is crucial during perimenopause.
- Building core strength, modifying exercises, and balancing workouts with rest enhance long-term fitness.
- Functional fitness and flexibility are as important as strength training.
Upcoming Episodes
1. Nutrition Strategies for Perimenopause: Adjustments in diet to support hormonal changes.
2. Stress Management and Recovery: Techniques for emotional and physical recovery.
Listen to Episode 248 Here
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Chapters
00:00:00 - Introduction and Personal Reflections
00:02:45 - Core and Floor Importance in Fitness
00:05:30 - Smart Training vs. Hard Training
00:08:10 - Working with a Physical Therapist
00:10:45 - Structuring Effective Workouts
00:14:20 - Importance of Consistency and Injury Prevention
Resources:
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*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
