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Speaker 1: Hi, and welcome to bounce forward with me. Tip Haul.

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

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Speaker 1: on which I'm recording this podcast, the Wrendar people of

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

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Speaker 1: and present. Danny contacted me on Instagram and she said,

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Speaker 1: I've hit peri menopause and I need to shake up

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Speaker 1: my training. I've hit a huge plateau and it's really

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Speaker 1: frustrating me and turning me off exercise. I have no

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Speaker 1: idea how I should be training in Perry or what

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Speaker 1: to do. Can you give me some tips? Oh, Danny,

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Speaker 1: I feel you. I turned forty this year and I'm

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Speaker 1: into my peri menopause era, and I absolutely can feel

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Speaker 1: the frustration and understand that because I've been there myself.

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Speaker 1: And the last thing we want is you being turned

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Speaker 1: off exercise, okay, because you're not getting results or you're

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Speaker 1: in a plateau. So there's two things here, really simple,

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Speaker 1: lift heavy shit and sit training. Okay. That's the two

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Speaker 1: things that are recommended from everyone out there that everyone

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Speaker 1: comes back to lifting really heavy and sit training. So

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Speaker 1: I'll go through both now. Doctor Stacy Simms, she has

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Speaker 1: appeared on this podcast, and she's an absolute expert in

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Speaker 1: this domain. She's an exercise physiologist and nutrition scientist, and

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Speaker 1: she has made significant contributions to understanding women and training

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Speaker 1: according to their hormones. Right, So her approach focuses on

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Speaker 1: that women are not small men, that we really have

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Speaker 1: to look at our hormones and the fluctuations in our

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Speaker 1: hormones and make sure that we have some key strategies

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Speaker 1: to train around them and to minimize the pery symptom. So,

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Speaker 1: first of all, she says that we need to strength train.

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Speaker 1: The importance of strength training is just crucial because as

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Speaker 1: you're aging and you're hitting perimenopause, you are going to

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Speaker 1: lose muscle and you're going to lose bone density, and

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Speaker 1: this just accelerates every year and it's just so sad.

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Speaker 1: And so what we can do about it is we

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Speaker 1: can lift, but we want to lift really heavy. So

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Speaker 1: two to three sessions per week focusing on major muscle groups,

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Speaker 1: improve strength, making sure that we're lifting really heavy. So

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Speaker 1: like I used to lift six kilos for example, in

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Speaker 1: a bicep curl. This year turn forty and I am

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Speaker 1: lifting eight kilos. Okay, Now, some people out there might

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Speaker 1: go eight kilos is nothing, but for me it's a lot.

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Speaker 1: I'm not a heavy lifting kind of person. My background's

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Speaker 1: martial arts, so I find strength training quite difficult because

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Speaker 1: I've only just taken it up. But eight kilos I

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Speaker 1: will lift, and I'm really trying to lift heavier. Now. Now,

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Speaker 1: a lot of people think that hit training is really

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Speaker 1: important in this period. It's not overdoing high intensity workouts

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Speaker 1: leads to an increasing cortisol levels, which might be counterproductive

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Speaker 1: during perimenopause when stress levels should be managed really carefully.

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Speaker 1: So if you're loving hits, just do it once or

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Speaker 1: twice a week. You want to pull back on that.

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Speaker 1: Make sure that you're getting enough rest, so quality sleep

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Speaker 1: is really crucial for hormonal balance really important. And you

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Speaker 1: want to make nutritional adjustments, so making sure that you're

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Speaker 1: getting a lot of protein in your protein declines at

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Speaker 1: this time, so really make sure that you're hitting the

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Speaker 1: protein intake hard, and that you're also incorporating foods rich

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Speaker 1: in phyto estrogens like flax seeds and soy can help

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Speaker 1: mitigate some perimenopausal symptoms by providing a natural source of estrogen. Okay,

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Speaker 1: really important. Then you've got electrolyte balance and hydration, which

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Speaker 1: is really important as well. So put some electrolytes in

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Speaker 1: your water. Don't just drink straight water. Now, this is

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Speaker 1: really important. So you've got your lifting heavy and then

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Speaker 1: you've got sit training. But some people may have never

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Speaker 1: heard of sit training before or understand what it is.

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Speaker 1: So sit training is sprint intoval training. The problem I

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Speaker 1: get from women over forty who come to train with me.

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Speaker 1: They think that as they age, they should be going

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Speaker 1: slower and lower intensity and lower impact because they're aging.

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Speaker 1: The opposite is true. You need to be going heavier

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Speaker 1: and more intense. Okay, but there's a way of doing that.

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Speaker 1: So sprint interval training focuses on intense bursts of sprinting

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Speaker 1: followed by rest periods. Right now, it doesn't mean you

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Speaker 1: need to be sprinting on a treadmill running. You could

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Speaker 1: be doing kettlebell swings, you could be doing battle ropes,

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Speaker 1: you could be doing squat jumps, you could be doing

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Speaker 1: lower impact cycling. But the idea is that you sprint

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Speaker 1: for one hundred percent of your maximum heart rate, like

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Speaker 1: you are dying. That is what you want to be doing,

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Speaker 1: and you want to be doing it for anything from

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Speaker 1: ten to thirty seconds four times. That's it, and then

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Speaker 1: followed by a four minute recovery. Okay, now you can

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Speaker 1: increases to about ten sprints if you're really getting into

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Speaker 1: the swing of things and you're really finding that you

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Speaker 1: can handle it, but really minimum is four sprints, thirty

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Speaker 1: second sprints at one hundred percent of your maximum heart

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Speaker 1: rate eighty five percent to one hundred percent of your

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Speaker 1: maximum heart rate, and then a long you know, two

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Speaker 1: to three minute recovery afterwards between each one, and make

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Speaker 1: sure that you warm up and you cool down really important,

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Speaker 1: and the benefits of CIT is that it's efficient for

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Speaker 1: the cardiovascular system, so you're really producing significant results in

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Speaker 1: a shorter time frame compared to moderate intensity endurance training,

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Speaker 1: which can be such a drainer. You've got the fat loss,

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Speaker 1: so it's really helping you to move fat and increase

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Speaker 1: your metabolic rate. Because imperimenopause you can store fat around

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Speaker 1: the tumming area, so this is really going to help

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Speaker 1: you're building that muscle and you're preserving that muscle because

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Speaker 1: you're not it's not catabolic. You're increasing your insulince and

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Speaker 1: which is really important to managing blood sugar levels and

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Speaker 1: it's really time efficient as well. I just love it.

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Speaker 1: So you want to make sure that you're getting that

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Speaker 1: intensity in that there's no risk of injury as well.

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Speaker 1: So if say you've got bad knees like I do,

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Speaker 1: I'm not going to sprint on a treadmill. I'm going

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Speaker 1: to sit on a bike and do it, okay, So

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Speaker 1: just make sure you're doing that and make sure you're

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Speaker 1: getting adequate recovery. It's crucial that you're not doing sit

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Speaker 1: every day, that you do it two to three times

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Speaker 1: a week, and that you're also lifting heavy as well.

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Speaker 1: And this is a guideline for perimenopause. Sit training and

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Speaker 1: lifting heavy weights and increasing protein. They are the three

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Speaker 1: things that you can do to guarantee that you well

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Speaker 1: skip the ten years of perimenopause and you just cruise

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Speaker 1: through it. Thanks so much for listening to Bounce Forward.

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Speaker 1: I love having your company, So please dm me on

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Speaker 1: Instagram at tifhaul Underscore XO and let me know what

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Speaker 1: topics you'd love me to cover. Don't forget to rate

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Speaker 1: and review me on your podcast up speak soon. Happy Days,