Perimenopause Workout: The Power Routine You Need!

Perimenopause Workout The Power Routine You Need
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🌟 Understanding Muscle Health During Menopause 🌟

In today’s video, we delve into the vital topic of muscle health during menopause—a phase that brings significant hormonal changes, particularly the decline of estrogen. This shift can greatly impact muscle health, leading to conditions like sarcopenia, which is the age-related loss of muscle mass and strength.

🔍 What You’ll Learn:

The crucial role estrogen plays in muscle and bone health.
Insights into sarcopenia and its implications for women over 40.
The health risks associated with low grip strength, including links to chronic diseases and even cognitive decline.
💪 Key Exercises to Try:

Power Cleans
Jump Squats
Medicine Ball Throws
Box Jumps
Kettlebell Swings
And more!
✨ Why It Matters: Maintaining muscle health during menopause is essential for enhancing longevity and improving your quality of life. By prioritizing strength and power training, you can effectively combat muscle loss and boost your overall well-being.

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References:
1. Manini TM, Clark BC. Dynapenia and aging: an update. J Gerontol A Biol Sci Med Sci. 2012 Jan;67(1):28-40. doi: 10.1093/gerona/glr010. Epub 2011 Mar 28. PMID: 21444359; PMCID: PMC3260480.

2. Grimby G, Saltin B. The ageing muscle. Clin Physiol. 1983 Jun;3(3):209-18. doi: 10.1111/j.1475-097x.1983.tb00704.x. PMID: 6347501.

3. Critchlow AJ, Hiam D, Williams R, Scott D, Lamon S. The role of estrogen in female skeletal muscle aging: A systematic review. Maturitas. 2023 Dec;178:107844. doi: 10.1016/j.maturitas.2023.107844. Epub 2023 Sep 7. PMID: 37716136.

4. Newman AB, Visser M, Kritchevsky SB, Simonsick E, Cawthon PM, Harris TB. The Health, Aging, and Body Composition (Health ABC) Study-Ground-Breaking Science for 25 Years and Counting. J Gerontol A Biol Sci Med Sci. 2023 Oct 28;78(11):2024-2034. doi: 10.1093/gerona/glad167. PMID: 37431156; PMCID: PMC10613019.

5. Delmonico MJ, Harris TB, Visser M, Park SW, Conroy MB, Velasquez-Mieyer P, et al. Longitudinal study of muscle strength, quality, and adipose tissue infiltration. Am J Clin Nutr. 2009;90:1579–1585


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Chapters:
0:02 [Music]
1:00 function according to the European
2:00 cardiovascular disease by 14% and Stroke
3:00 mass there's a 3 to 4% decrease in
4:01 with age in 2024 a new term power Pia
5:09 improve your overall power and
5:51 [Music]



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