Strengthen your muscles and prevent loss of muscle and bone mass after menopause.

STRENGTH ROUTINE FOR OLDER AND WOMEN MENOPAUSE

With the arrival of menopause, there is a decrease in the production of estrogens which favors an increase and redistribution of body fat, specifically visceral fat and the appearance of osteopenia / osteoporosis, sarcopenia and dinapenia (reduction of the mass and muscle strength). Another effect associated with the decline in estrogen levels is an increased future risk of cardiovascular disease.

Luckily for the beautiful, frequent practitioners of sports routines, it has been shown that physical exercise could somehow compensate for the action of hormones that stop being secreted and, therefore, minimize these effects.

Specifically, resistance exercise is one of the best nonpharmacological formats to prevent and reverse the physiological changes caused by menopause. In this sense, it has been shown to be a very effective method to attenuate the loss of muscle mass and strength associated with age.

By doing strength training with low loads for 6 months, postmenopausal women reduce their levels of total, central and subcutaneous body fat, in addition to improving cardiovascular risk factors, such as blood pressure and cholesterol and triglyceride levels.
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‍♀ STRONG LEGS WITHOUT SQUATS
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⭐ PILATES WITH MANCUERNAS 30 MIN
   • Clase de Pilates Completa  30 minutos  

GYM IN CHAIR 20 MIN
   • Gimnasia Sin Impacto con Silla  20 m...  

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MATERIAL

ANKLE WEIGHTS https: //amzn.to/3h58dBG
FITBALL https://amzn.to/3h8RHk4
MANCUERNAS https://amzn.to/3h6wEPo
CLOSED ELASTIC BANDS https: //amzn.to/3AohDAb
MAT https://amzn.to/3jqyKex
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* The routines are aimed at women and men over 18 years of age who do not have medical restrictions. Minors must train under the supervision of an adult. Consult your doctor before beginning any exercise program.
* Neither María Martínez nor any other person from the Siéntete Joven channel will be responsible for any wound or injury produced during training.

#muscle #menopause #feelgood