What's Happening?
Dr. Stacy Sims, an exercise physiologist, emphasizes the importance of adapting cardio workouts for women over 40, particularly those experiencing menopause. In a podcast with personal trainer Doug Bopst,
Dr. Sims discusses the concept of 'polarised training,' which involves spending 80% of workout time at low intensity and 20% at high intensity. This approach is designed to improve blood glucose control, muscle quality, and reduce visceral fat, which are crucial for maintaining independence as women age. Sprint interval training, a form of high-intensity cardio, is highlighted as beneficial for increasing lean muscle mass and VO2 max, even with minimal time investment.
Why It's Important?
The shift towards high-intensity cardio for women over 40 is significant as it addresses the physiological changes that occur with aging, particularly during menopause. This training method can lead to better health outcomes, such as improved metabolic function and muscle quality, which are essential for longevity and quality of life. As women age, maintaining physical independence becomes increasingly important, and incorporating high-intensity workouts can help achieve this. The approach also challenges traditional exercise norms, advocating for quality over quantity in workout routines.
What's Next?
Women over 40 may begin to incorporate sprint interval training into their fitness routines, starting with short bursts and gradually increasing intensity. Fitness professionals and health advocates might promote polarised training as a standard practice for aging populations. Further research could explore the long-term benefits of high-intensity cardio on aging and menopause-related health issues, potentially influencing public health guidelines and fitness industry standards.
Beyond the Headlines
The emphasis on high-intensity cardio for older women may lead to broader discussions on gender-specific fitness strategies and the need for personalized exercise programs. This could spark interest in developing new fitness technologies and apps tailored to the unique needs of aging women, focusing on both physical and mental health benefits.
