Answer To Your Fitness Questions" />Exercise For Menopausal Women And Older Adults
June 20, 2007
Studies show that the group of baby-boomers are truly ones who are working hard to stay healthy and now most of them are in menopause or through it.
Below are listed exercise guideline for menopausal women!
Cardiorespiratory:
Frequency: 3-5 days per week
Intensity: 40/50-85% Heart rate reserve
Time: 20-30 minutes
Type: A variety of weightbearing modalities.
Rresistance:
Frequency: 2-3 days per week; allow 48 hours of rest between workouts.
Intensity: 1 set of 8-12 reps.
1 set of 10-15 reps for older adults (over 50 years of age)
Time: Working the 8-10 major muscle groups
Type: Free weight, machines, elastic resistance, and body weight.
Flexibility:
Frequency: Minimum of 2-3 days per week.
Intensity: Point of moderate discomfort.
Time: 10-30 second Static Stretch (hold) for 3-4 reps.
Type: Static Stretching.
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