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TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: 00:00 What’s best, total body or split routine strength training in menopause? Whether you’ve lifted weights for years, or you’ve just come across a Sculpted Vegan workout, or you’re doing something labeled for women in menopause on YouTube,...

TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: 00:00 What’s best, total body or split routine strength training in menopause? Whether you’ve lifted weights for years, or you’ve just come across a Sculpted Vegan workout, or you’re doing something labeled for women in menopause on YouTube,...

FromThe Flipping 50 Show


TOTAL Body or SPLIT ROUTINE Strength Training in Menopause | #453: 00:00 What’s best, total body or split routine strength training in menopause? Whether you’ve lifted weights for years, or you’ve just come across a Sculpted Vegan workout, or you’re doing something labeled for women in menopause on YouTube,...

FromThe Flipping 50 Show

ratings:
Length:
44 minutes
Released:
Jun 11, 2021
Format:
Podcast Episode

Description

00:00 What’s best, total body or split routine strength training in menopause? Whether you’ve lifted weights for years, or you’ve just come across a Sculpted Vegan workout, or you’re doing something labeled for women in menopause on YouTube, you may or may not know to question the routine you’re following. If you’re just doing what you’re doing out of habit, this episode may get you thinking about whether your current routine is really serving you. And serving you now, and later both. If you’re in our Flipping50 community you can likely take a split second to tell me what you think I’ll say. I haven’t built 7 12-week programs based 100% on the science of strength training in menopause and 4 additional digital or DVD products prior to that without diving into the science. Always Review Science But it’s worth exploring. Even I am testing my personal results using a different protocol for 4 weeks (June 2021), even enlisting some of our community in a beta test when I’m finished to learn how they’re affected. Is a temporary change a stimulus that can create positive results? And will we want to continue that longer or return to prior strength strategies with a new level of intensity? Things I’m looking at. Should you work your total body or do a “split routine” where you do different muscle groups or body parts on alternate days? There are pros and cons to both as you might guess. In this podcast I will review: Pros and cons of total body Pros and cons of split routine My personal and professional recommendation for women in menopause based on: 37-years working with women in midlife My own 28-day split test routine experiment 05:25 few terms for the discussion of total body or split routine strength Muscle Protein Synthesis (MPS) is the mechanism of increasing lean muscle to overcome muscle protein breakdown (MPB) that occurs with aging. Loss of muscle occurs at an accelerated rate during mid-menopause, and is worsened by lack of protein, sleep, and rest between exercise or inadequate exercise stimulus. I’ve discussed previously that estrogen is a muscle stimulus – preserving losses of muscle and helps you in gaining with the right activity and nutrition. When that stimulus is gone, you need something else. That something is strength training. 09:00 But what does it really mean? The comparison of total body training to split routine is not just a matter of taking the portion of a total body workout and cutting it into pieces. Instead to fairly compare the benefits side by side you’d have to expand the volume of exercise in a workout so that number of exercise, sets, and repetitions makes it a fair comparison. Remember: Little bits of muscle protein stimulus [that occur from a couple exercises for one muscle group or body part] don’t add up to a big muscle protein synthesis – in the same way a protein snack doesn’t provide adequate muscle protein stimulus like at least 30 grams of protein does. So immediately, time commitment is increased dramatically. Muscle soreness and fatigue that could decrease performance and or overall influence stress response also become factors for a menopausal woman. The total body or split routine strength training in menopause dilemma Because there exists a small percent of all research on females in menopause to begin with, and less on strength training specifically, this research review is challenged. The information has to be pulled from that including males (and sparse females) full body and split routine strength training, along with the exercise and hormone research on females in menopause to project the pros and cons. 14:13 That said, this is a hypothesis based on truths about menopausal women response to strength training, common hormone imbalances and contributing factors, and Flipping50’s After 50 Formula for Women™ blueprint. Pros of TB: Total body training allows you to maintain greater training intensity doing just a few exercises. That high intensity is necessary for elevated protein
Released:
Jun 11, 2021
Format:
Podcast Episode