According to Dr. Stacy Sims, sprint interval training for a peri-post menopausal woman should be done 2-3 times a week. Emphasis on short, truly hard (Zone 5 effort), with a full recovery, not frequent long HIIT sessions.
WHY?
๐This kind of training improves insulin sensitivity and metabolic health
๐It supports body composition and helps preserve lean muscle mass
๐It improves aerobic fitness and mitochondrial function
๐It can help visceral fat
๐It helps maintain top-end speed and power which decline with age.
HOW?
Here is a quick reference guide for you if you are a runner, biker, walker.
๐Runner-outside or treadmill, 4×30 second all out FAST (Zone 5)sprints/then slow slow slow jog or walk until you are fully recovered (2-3 minute recovery)
๐Biker-stationary bike or air bike or outdoor bike, 5×30 seconds all out FAST (Zone 5) sprints/then slow slow slow spin out, no tension on the bike, to recover fully (2-3 minute recovery)
๐Walker-incline treadmill power- walks, steep hill power walks repeats 5×30 seconds all out walking up hill/flatten out treadmill and recover fully (2-3 minute recovery)
All peri and post menopausal women, according to Dr Stacy Sims, should be doing sprint interval training 1-3 times per week using very short, very hard efforts followed by a FULL recovery.
The goal is not long exhausting cardio. The goal is brief bursts of true intensity that help improve metabolism, power, fitness, and body composition more efficiently in midlife.
Here is an easy way to remember how to do this workout:
Short, Hard, Recover Fully, Repeat 4-5 times during a workout.
Get out there Ladies!!
