Many of us who are currently peri-menopausal or post-menopausal grew up in the 1980s during the height of the aerobics craze. Remember when we thought that slow, steady-state cardio was the secret to “burning fat.” Sprints? They weren’t even on the radar. Strength training? Sure, if you want to look like a guy.
Fortunately, times have changed! The body of research on peri- and post-menopause has grown significantly, especially in the last 5 years. And in a world that doesn't agree on much, there’s one thing the experts agree on: LIFTING HEAVY WEIGHTS IS CRITICAL DURING PERI- AND POST-MENOPAUSE.
But what about “Cardio”? Current research highlights the importance of two specific types of interval training for women in their 40s and beyond:
1. HIIT (HIGH INTENSITY INTERVAL TRAINING)
- TOTAL DURATION: 20-30 MINUTES OR LESS
- INTENSITY: SUB-MAXIMAL EFFORT (ROUGHLY 80% OF MAX HEART RATE)
- FREQUENCY: 1-2 X WEEK
- INTERVAL DURATION: 1-4 MINUTES
Examples of HIIT training:
Consider incorporating an external load, such as pushing a sled, slamming battle ropes, or swinging a kettlebell. HIIT is performed at a moderate to high intensity, making it ideal for combining cardio with strength-building activities.
2. SIT (SPRINT INTERVAL TRAINING)
- TOTAL DURATION: 20 MINUTES OR LESS
- INTENSITY: SUPRA MAXIMAL EFFORT (100% OF MAX HEART RATE OR HIGHER)
- FREQUENCY: 1-2 X WEEK
- INTERVAL DURATION: 30 SECONDS OR LESS
Examples of SIT training:
Short, high-intensity bursts like intervals on a rowing machine, stationary bike, or outdoor sprints. Unlike HIIT, SIT emphasizes very short, explosive efforts, and because of the intensity, it’s safer and more effective to perform without weights.
Both HIIT and SIT are incredibly effective when incorporated into a well-rounded fitness program. In other words, don't forget to pick up heavy things 2-3 times a week in addition to interval training!
