Loss of oestrogen and collagen during menopause causes a decrease in bone mass density, muscle mass, and strength, so it is very important to add muscle strengthening exercises into your routine.
Stronger muscles will have a positive effect on your normal daily activities, giving you both strength and endurance to carry on just that little bit longer, whether it’s carrying heavy bags from the supermarket, completing your exercise routine, or just being able to undo the lid on that jar of marmalade.
Muscle is also important for weight control, because muscle is the best calorie burning tissue we have. The stronger the muscles are, the more calories they burn. By stimulating and strengthening muscles through exercise, you are building and strengthening their connective fibre. This in turn requires energy, which your body gets from your stored energy supply, like fat cells. So by exercising, you will be burning fat and building muscle.
Muscle strengthening exercises include:
Weight training, resistance training, calisthenics (using your own body weight for resistance), pilates, yoga and tai chi
Resistance aids: Use dumbbells for added weight and ankle and wrist weights to increase resistance.
Do muscle strengthening exercises every other day, taking it in turns to work all the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms)
Remember, these types of exercises, will also increase HGH levels and collagen production