As we age we lose about 5% of our muscle mass every 10 years after 35.
When we start to go in to peri- menopause if we lose too much muscle we start to notice weight gain especially round the tummy, hips and arms, we also lose our muscle strength so a good exercise to do is a push up as it uses a large range of muscles and will increase upper body strength and develop lean muscle, you can do these in sets of 8,10 or 12 x 3 rounds or as part of a HIIT routine doing 8 rounds of 20 second on and 10 seconds off try to do 2-3 times a week alongside some outdoor walking or jogging or a full body HIIT workout.
Woking out can also help with some of the anxiety and sleep problems some women face in Peri-menopause.
These are some of the muscles used when doing a press up.
• Pectoral muscles which are front of chest
• Biceps which are at front of the arm
• Triceps which are at the back of the arm
• Front and rears Heads of Deltoids by shoulders
• Rhomboids and trapezius and Latissimus dorsi are muscles in the upper back
• Press ups also improve core (stomach muscles)
Press ups can be quite hard when you start off so if they are too hard doing them on your toes then start on your knees.
How to do a press up
• Make sure you have a safe environment to start and then face down on the floor with your body weight balanced on your hands and your toes.
• Sure your hands are wider than your shoulders but also underneath your shoulders in a straight line.
• Ensure your legs and feet are close together but if you feel more comfortable take them a little wider apart.
• Now you are in this position really suck your stomach muscles in and squeeze your butt tight, ensure you do not drop your back and butt to the floor as this may hurt your back.
• Now to do the push up lower your arms and your body down to the floor and when you are as low as you can go push yourself back up. The aim is to get as close to the floor as possible and still be able to push yourself back up again.
• Repeat this as many reps as you can try 5 then build up each day until you become stronger.
If you find this too hard you can do knee push ups as I said above but this time instead of being on your toes you will be on your knees, ensuring a straight back so that you are not just pushing up the top part of your body.
As part of my Fitness plans I can teach you safe and effective ways to improve your strength and maintain lean muscle well in to older age.
It’s never too early to start taking care of your body.
Contact Fiona 077185 88847