Menopause and EMS Fitness

As a male in my 30’s, I’m far from being able to claim I’m an expert on this topic. But, apparently, I’m not alone, as menopause doesn’t seem to be well understood in general according to this article from the NY Times. Many of our current clients are perimenopausal women so I thought it would be interesting to explore how electrical muscle stimulation and fitness, in general, can help during this natural biological transition.

Menopause typically occurs in women in their late 40’s or early 50’s and is associated with a decline in estrogen levels. This hormonal change can lead to a variety of physical and emotional symptoms, including weight gain, hot flashes, mood swings, and sleep disturbances.

Regular exercise has been shown to be beneficial for women going through menopause, helping to mitigate some of these symptoms and improve overall health and well-being. Here are some ways that fitness and EMS workouts can help during this transition:

Weight Management

Many women experience weight gain during menopause, often due to a decrease in metabolism and an increase in fat storage around the midsection. Regular exercise, especially strength training, can help to maintain muscle mass and increase metabolism, making it easier to manage weight. 

Electrical muscle stimulation is an excellent substitute for regular resistance training. As we’ve explained in a previous blog EMS workouts increases strength gains faster than traditional training because it stimulates all muscle fiber types from day one. You can also read our blog about how EMS fitness can help with weight loss here.

Bone Health

Estrogen plays an important role in maintaining bone density, and women can lose up to 20% of their bone mass in the years following menopause. Weight-bearing exercises such as walking, running, and resistance training can help to maintain bone density and reduce the risk of osteoporosis.

An important consideration around weight-bearing exercises and strength training is making sure that your bones are challenged enough to slow down bone density loss, but not so much that your joints are overly stressed. If you already have some pain around your knees, shoulders, or lower back, it will be important to choose low-impact exercises. Personal training sessions with electrical muscle stimulation is great because it does not stress the joints as much as traditional weight lifting. You can read more about how EMS fitness is a great joint-friendly and low-impact option here.

Cardiovascular Health 

The risk of heart disease increases after menopause, and regular exercise can help to reduce this risk by improving cardiovascular health. Aerobic exercise such as running, swimming, or cycling can improve heart health, reduce blood pressure, and improve cholesterol levels.

With whole-body electrical muscle stimulation, we can target all the major muscle groups simultaneously. This means that even if you are boxing with your personal trainer while using EMS, your abs, glutes, legs, and back will also be getting a workout. On average you will burn 20% more calories than with regular cardio exercises. In other words, you will be getting a bigger bang for your buck.

Mood and Sleep

Many women experience mood swings and sleep disturbances during menopause. Exercise has been shown to be an effective way to improve mood, reduce anxiety and depression, and promote better sleep.

Many of our clients have reported they’ve been able to sleep much better after the days we trained. This is a common side effect of exercise and is especially true with high-intensity activities. EMS workouts are considered a low-impact activity, as covered in this previous blog, but can still be as intense as you desire.

Overall Health and Well-Being 

Regular exercise can also have numerous additional benefits, including reducing the risk of chronic diseases such as diabetes, improving energy levels and cognitive function, and promoting overall health and well-being.

Your EMS personal trainer is not there to just kick your butt. We are also a source of support for everything health-related. We can give general nutritional guidance, and help you make small gradual changes to your health habits. 

When it comes to exercise during menopause, there is no one-size-fits-all approach. It is important to find activities that you enjoy and that fit your lifestyle and physical abilities. A combination of aerobic exercise and strength training is ideal, with at least 30 minutes of moderate-intensity exercise most days and two EMS sessions per week.

It is also important to listen to your body and make adjustments as needed. Menopause can be a challenging time for women, and it is important to prioritize self-care and make your health a priority. With the right approach to fitness and a healthy lifestyle, menopause can be a manageable and even empowering transition.

If you are interested in learning if EMS fitness would be a good option for you, click here to get started.

Conrad Sanchez, Director of Education and Technology | conrad@bodybuzzfit.com