The Problem with CrossFit/Orange Theory/Bootcamps/F-45/Hot Yoga at 40+
Hello Reader,
Here's the problem: High-Intensity Workouts & women in their 40’s & 50’s don't go well together.
To be clear, I’m talking about: Orange Theory, Hot Yoga, CrossFit WODs (lasting 6+ minutes or longer), Gray Zone Running, F-45, Bootcamp, HIIT Class…
Again.
Because the effects of any type of stress are amplified in Menopausal years.
Specific to exercise, Zone 3/4 Workouts Trigger:
> Increased Cortisol Release
> > Suppresses Insulin Release
> > Messes with Glucose metabolism
> > increases visceral fat & Pre-diabetes risk (which also influences heart disease risk & to a lesser extent, stroke risk)
So What Cardio To Do Instead?
1. Anchor your metabolic health with Strength Training & Movement (7-8K Step/Day).
2. Once you have that dialed, add ~1 hour of low-intensity cardio for a stronger, healthier heart.
3. And if you get all of that in place, you may be ready for ~ 2-5 minutes of HIGHEST Intensity cardio to your week.
BTW, if you love your Zone 3/4, I’m not telling you to quit!
Just understand the impact of your choices and how they relate to your genetic tendencies, expressions, level of menopause symptoms, and exercise/movement history.
Want some help with situating all this? RE: Me to start a conversation!
Anne
Homegrown Fit ANNE
I love to help people move, feel, and look better!
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