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Speaker 1: Hi, welcome back to Bounce Forward with me, Tir Paul.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: in which I'm recording this podcast, the WERENDR people of

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Speaker 1: the cooler Nation. I pay my respects to elders past

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Speaker 1: and present. Rebecca messaged me. She said, I'm a big

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Speaker 1: supporter of the TXO family. I've also been listening to

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Speaker 1: the Bounce Forward podcast. I've always loved exercising, but I've

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Speaker 1: put on eight kilograms due to medication. My question is

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Speaker 1: I'm forty nine this year and very perimenopausal. Do you

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Speaker 1: think I'm too old to start running? Okay, Rebecca, You're

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Speaker 1: never too late to start running. Never. And I have

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Speaker 1: a great episode which I'll put in the show notes

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Speaker 1: on how to reach five k's from nothing. But if

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Speaker 1: you are perry, you are better off doing something called

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Speaker 1: sit training, sprint interval training, and of course you're strength

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Speaker 1: weight training to minimize the peri symptoms.

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Speaker 2: Look, you may not be able to control.

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Speaker 1: The medication side effects, but there's eighty percent you can

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Speaker 1: control in diet and exercise that will make a huge

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Speaker 1: difference to your weight loss journey or to you know,

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Speaker 1: managing that weight that creeps on from medication.

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Speaker 2: It can be really tough.

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Speaker 1: Now, Sprint interval training SIT can offer numerous benefits to

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Speaker 1: women in perimenopause.

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Speaker 2: It's so good, you know.

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Speaker 1: It's this transitional phase leading to menopause is characterized by

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Speaker 1: hormonal changes that can impact physical and your mental health.

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Speaker 1: And I'm turning forty this year and part of the

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Speaker 1: thing that I'm not looking forward to. And there's plenty

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Speaker 1: that I am looking forward to turning forty, but I'm

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Speaker 1: not looking forward to perimenophors and I know that it

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Speaker 1: affects everything, your mood, your fitness, everything. So here are

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Speaker 1: some specific benefits of SIT training for during perimenopause that

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Speaker 1: you can really reap the rewards, so you'll get improved

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Speaker 1: cardiovascular health, which is really important to reduce the risk

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Speaker 1: of heart disease associated with any hormonal changes during perimenopause.

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Speaker 1: Not many people think about that. There's a real efficient

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Speaker 1: time use. The short duration of sprint intervals makes it

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Speaker 1: ideal for women who are really busy and maybe a

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Speaker 1: bit more fatigued from peri or just can't face longer sessions.

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Speaker 1: I get it now, this is the most important point.

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Speaker 1: It enhances your metabolic rate. So the intense nature of

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Speaker 1: doing sprints boosts your metabolism, which can counteract the tendency

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Speaker 1: for weight gain and changes in body composition often experienced

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Speaker 1: by perimenopause. So this one is a big one. Now,

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Speaker 1: sprint training does help to manage your weight. It's very

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Speaker 1: effective at burning calories, and it reduces body fat, helping

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Speaker 1: to maintain a healthy weight and prevent the accumulation of

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Speaker 1: especially abdominal fat, which is that mennobally the menopause belly.

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Speaker 2: It's usually the.

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Speaker 1: Primary concern of most women in perimenopause. Then you've got

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Speaker 1: the improved insulin sensitivity, which is really important in reducing

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Speaker 1: the risk of type two diabetes, which can be heightened

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Speaker 1: during perimenopause. And you know that blew my mind, it

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Speaker 1: can be heightened during perimenopause.

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Speaker 2: And then it really helps.

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Speaker 1: To maintain that muscle mass, countering the muscle loss that

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Speaker 1: can occur with age and hormonal changes. And you know,

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Speaker 1: with changing your hormones, you're going to then have more

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Speaker 1: muscle mass loss. And they're your fat factories. They're what

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Speaker 1: burned the muscles, burn the calories even when you're resting.

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Speaker 1: It's so important that you have good, strong, lean muscle mass,

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Speaker 1: and you get that from sprint interval training and from

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Speaker 1: doing your weight training. Then you've got your bone health,

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Speaker 1: which is crucial as the risk of lossitrporosis increases during

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Speaker 1: perimenopause and mood enhancement. My goodness, you need those endorphins.

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Speaker 1: Exercise in general gives you the endorphins, but the SIT

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Speaker 1: training promotes the release of endorphins and mood enhancing chemicals

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Speaker 1: even more, which can help alleviate mood swings during pery.

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Speaker 1: Anxiety and depression which is really common during perimenopause. I

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Speaker 1: don't know if you're having any anxiety, but many women

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Speaker 1: contact me saying I'm in pery, I suffer bad anxiety.

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Speaker 2: What can I do?

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Speaker 1: The number one thing I suggest is always exercise. Then

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Speaker 1: you've got really good benefits of better sleep which regulate.

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Speaker 1: You know, regular SIT intervals can improve sleep quality, and

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Speaker 1: I know that insomnia and disrupted sleep patterns is really

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Speaker 1: common during perimenopause, so you really want to do these

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Speaker 1: SIT intervals. Improved energy levels is really important. The intervals

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Speaker 1: will help with your muscular fitness, resulting in high energy

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Speaker 1: levels combating fatigue, and that fatigue that sets in during pery. Ah,

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Speaker 1: this is just going to blow it away. So you've

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Speaker 1: got other benefits such as enhance mental clarity and reduction

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Speaker 1: in hot flushes. Can you believe because it's high intensity exercise,

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Speaker 1: it really does help combat hot flushes. And to maximize

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Speaker 1: let's talk about maximizing these benefits, it's important to start.

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Speaker 2: With a proper warm up.

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Speaker 1: I know it sounds boring, but do five to ten

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Speaker 1: minutes of a proper warm up to prepare your body

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Speaker 1: for high intensity efforts. You want to be doing a

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Speaker 1: little bit of mobility, okay, a little bit of stretching,

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Speaker 1: a little bit of movement that will get the heart

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Speaker 1: rate up just a little bit so that maybe you're

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Speaker 1: out of breath, but you can still hold a conversation,

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Speaker 1: like high knees, star jumps, you know, running on the spot,

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Speaker 1: some things like that. Then you want to ensure you're

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Speaker 1: using proper technique to avoid injuries and sit training. Sprint

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Speaker 1: interval training doesn't mean that you have to be sprinting

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Speaker 1: on a treadmill. You can be doing your sprints on

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Speaker 1: a bike. You can be doing your sprints with a

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Speaker 1: kettlebell swing. How many kettlebell swings. Can you do in

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Speaker 1: thirty seconds. You can be doing battle ropes, you can

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Speaker 1: be doing overhead shoulder presses. So with a heavy weight

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Speaker 1: that gets your heart rate up. It's whatever modality of

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Speaker 1: exercise that is going to get you to your max.

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Speaker 1: I'm talking like over ninety percent of your heart rate

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Speaker 1: and you want to do that for thirty seconds, and

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Speaker 1: you only want to do it four times, and then

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Speaker 1: you want to gradually increase intensity and duration based on

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Speaker 1: individual fitness levels over time. So you do want to

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Speaker 1: get If say you love sprinting on the treadmill and

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Speaker 1: a sprint for you is like fourteen on the treadmill,

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Speaker 1: then over time you want to get to maybe sixteen

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Speaker 1: on the treadmill, or maybe a sprints twelve on the

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Speaker 1: treadmill for you, then your goal would be yep, I'm

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Speaker 1: going to hit that fourteen mark. You want to really

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Speaker 1: allow for adequate recovery between sprints, so that could be

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Speaker 1: a whole minute off just doing nothing. So you really

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Speaker 1: want to make sure that your sprint recover, sprint recover,

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Speaker 1: sprint recover. As always, I like to say it's important

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Speaker 1: to really consult with a healthcare professional as well, maybe

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Speaker 1: a personal trainer. It's a new exercise regime, especially if

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Speaker 1: you're on medication and you've got a few things going on.

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Speaker 1: I think going to see a healthcare professional is really smart,

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Speaker 1: and also checking in with a personal trainer to write

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Speaker 1: your little program for perimenopause. And a lot of trainers

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Speaker 1: out there specialize in menopause and perimenopause. A lot of

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Speaker 1: people don't know that, so they can really cater a

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Speaker 1: fantastic program to you and Rebecca. I hope that helps.

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Speaker 1: I'm a big fan of sit training and I'm going

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Speaker 1: to be integrating it more into my own train next year,

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Speaker 1: definitely as I hit forty. I think it's really important

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Speaker 1: that you have that balance between your weight training and

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Speaker 1: your sit training, and metabolically, you will just be a machine.

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Speaker 2: You will be.

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Speaker 1: Burning fat at rest whilst you're watching Telly, which is

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Speaker 1: just so exciting. So you really want to take on

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Speaker 1: this type of training and commit to it about three

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Speaker 1: times a week and you will be golden.

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Speaker 2: Thanks so much for listening to bounce Board now.

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Speaker 1: I love having your company, so please dm me all

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Speaker 1: of your questions on Instagram at tifhaul Underscore XO and

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Speaker 1: let me know what you'd love me to cover, don't

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Speaker 1: forget to rate and review me on your podcast.

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Speaker 2: Apt please speak soon. Happy days,