JenOni

Archives for Jan 23, 2019

Breasts Change During Menopause and Benefits of Resistance Training

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STRENGTH TRAINING

i am a proponent of strength training for women and I benefits of building muscle. Since October 2017 I have moved from 10lb to 15lb to 20lb and now 25lbs kettlebell. My dumbbell weights have increased from 5lbs to 8lbs to 10lbs to 15lbs. I will add a medicine ball in a few weeks. There are a number of exercises that target the upper and lower body on YouTube. I try to increase my weights within a reasonable amount of time as I get stronger.

BENEFITS OF EXERCISING DURING MENOPAUSE

As I get closer to 50, I believe exercising consistently is helping with some of the changes to my body. One thing I noticed was the start of night sweats so I started taking Vitamin E after consulting with my physician assistant.

PHYSICAL CHANGES TO BREASTS

One of the physical changes for women as we age are changes to our breasts.

I found some excellent tips from the article, “Uplifting Solutions for Breast Sagging” by Jill Cortez (jill@kmrpr.com) related to menopause and strength training.  The information in the article is provided  by Dr. Manish Shah, MD a board-certified Denver, Colorado plastic surgeon, and Vince Sant, a Certified Fitness Trainer and Co-Founder of V Shred.com

Manage menopause.
When perimenopause begins usually in the mid-’40s, you really want to revamp your diet and have a look at organ function and get a hormone test. “Drops in estrogen, a natural occurrence during menopause reduces collagen in skin tissue. Some supplements or phytoestrogens that boost estrogen levels naturally can have a positive effect on breast shape. However, this is certainly something to discuss with a specialist,” explains Dr. Shah. 

Pump Up with weights or resistance training.“A lot of women focus on their lower body when exercising. While this is great to blast cellulite and keep the thighs, legs, and butt shapely and strong, the upper body can’t be neglected. Doing various exercises using 5 -10-pound weights that strengthen and tone pectoral muscles (the muscles under the breasts) shoulders and back are key for preventing breast sagging,” says Vince San

Rep Fitness


Fitness App BodBot for Home Workouts

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For the first week of the new year, I decided to try a 7 day free trial using a fitness app, called BodBot.

Fitness

The app allows users to choose workouts based on using a gym or home workouts. Some of the data input includes

  • setting fitness goals
  • entering body information such as weight, height, and age
  • highlight muscles of focus
  • the app will create a workout schedule or the user can manage their own schedule
  • the app makes recommendations on workouts based on progression
  • offers fitness tests
  • select equipment based on a gym or home(workouts appear with each equipment selection)
  • exercise preferences
  • joint history to avoid certain areas
  • recovery assessments
  • app preferences
  • onnect health data

NUTRITION

Users can add food intake, the only issue I had was not all foods are listed. There is no ability to scan the UPC code of packaged food. It counts calories, fat, carbohydrates, and proteins.

I liked the app for providing warm-up and cool down exercises but the actual workouts did not provide enough for burning a significant amount of calories. After the trial, I canceled the subscription. It is a low-cost app per month but it does not provide the workout intensity I need for my fitness regimen. For now I will stick to my free YouTube fitness videos.

You can follow my fitness journey on IG @cocoafitmom and clips of my workouts on Youtube @CocoaMommy.

Rep Fitness