How to Balance Cardio and Strength Workouts During VMS Menopause

Menopause represents a significant transitional phase in a woman's life, marked by a series of physiological changes that can affect both physical and mental health. One common experience during this period is the onset of vasomotor symptoms (VMS), which include hot flashes, night sweats, and mood swings. These symptoms can often make regular exercise feel daunting, yet maintaining an active lifestyle is crucial for overall well-being during this time. This article explores how to effectively balance cardiovascular (cardio) and strength training workouts during VMS menopause, promoting optimal health and wellness.

Understanding Menopause and Its Symptoms

Menopause is defined as the cessation of menstrual cycles for 12 consecutive months, typically occurring between the ages of 45 and 55. It is characterized by a decrease in the production of hormones such as estrogen and progesterone, leading to various symptoms, including:

Hot flashes
Night sweats
Sleep disturbances
Mood changes
Weight gain
Decreased muscle mass

The prevalence of VMS varies among women, often affecting their quality of life. Research suggests that approximately 75% of women experience hot flashes during menopause, often leading to increased discomfort and reduced physical activity levels (Freedman, R. R. et al., 2014).

The Importance of Regular Exercise

Incorporating regular physical activity into your routine during menopause is essential for managing symptoms and promoting overall health. Regular exercise is associated with numerous benefits, including:

Weight Management: Hormonal changes can lead to weight gain; however, regular exercise can help maintain a healthy weight (Patterson, R. E., et al., 2010).
Improved Mood: Exercise stimulates the release of endorphins, which can improve mood and reduce anxiety, counteracting some symptoms of menopause (Craft, L. L. & Perna, F. M., 2004).
Enhanced Bone Health: Post-menopausal women are at an increased risk of osteoporosis due to declining estrogen levels. Both cardio and strength training can help strengthen bones (Weaver, C. M., et al., 2016).
Increased Muscle Mass and Strength: Resistance training can counteract the muscle loss associated with menopause (Hunter, G. R., et al., 2010).

Balancing Cardio and Strength Training

Understanding Cardio Exercise

Cardiovascular exercise is any activity that raises your heart rate and promotes circulation. Common forms include walking, running, cycling, swimming, and group classes.

Recommended Intensity and Duration

According to the American College of Sports Medicine, adults should engage in at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous-intensity activity (Garber, C. E., et al., 2011). This can be broken down into manageable sessions throughout the week, encouraging sustainability.

Integrating Strength Training

Strength training involves the use of resistance to promote muscle growth and endurance. Exercises can include weightlifting, body weight movements, resistance bands, or Pilates.

Frequency and Benefits

The American College of Sports Medicine recommends that adults engage in strength training activities for all major muscle groups on two or more days a week (Garber, C. E., et al., 2011). Incorporating strength training is essential for:

Enhancing muscle mass, which naturally declines with age
Improving metabolism
Supporting joint health and function

Structuring Your Weekly Workout Plan

Sample Weekly Schedule

An effective weekly workout plan during VMS menopause may look like the following:

Monday:

30 minutes of brisk walking or jogging (cardio)
20 minutes of full-body strength training (e.g., squats, push-ups, rows)

Tuesday:

45 minutes of a low-impact group exercise class (cardio)

Wednesday:

Rest or a gentle yoga session for flexibility and relaxation

Thursday:

30 minutes of cycling (cardio)
20 minutes of targeted strength training (e.g., lunges and tricep dips)

Friday:

30 minutes of swimming (cardio)

Saturday:

30 minutes of high-intensity interval training (if comfortable) or moderate mountain walking

Sunday:

Rest or leisure activities (e.g., gardening, leisurely walking)

Adapting to Symptoms

It’s essential to remain flexible with your workout plan. If hot flashes or fatigue arise, consider modifying your routine on those days:

Lower Intensity: Opt for gentler forms of cardio, such as swimming or cycling.
Hydration: Ensure you drink enough water to help regulate body temperature during workouts.
Timing: Experiment with workout timings to find what best suits your energy levels, possibly opting for morning sessions after a good night's sleep.

Ways to Make the Workouts Enjoyable

Find Activities You Enjoy

Exercise does not have to be a chore; the more you enjoy the activities you choose, the more likely you are to stick with them. Consider trying:

Dance classes
Group fitness sessions
Outdoor activities like hiking or cycling
Engaging in sports with friends or family

Set Realistic Goals

Setting realistic and attainable goals helps maintain motivation. Instead of aiming for perfection, celebrate progress, such as completing a certain number of workouts each week.

Incorporate Mind-Body Practices

Incorporating mind-body practices such as yoga or Pilates can improve physical flexibility while also promoting mental relaxation. These practices can be beneficial for managing stress and reducing VMS symptoms (Cramer, H. et al., 2012).

Monitoring Progress

Keeping track of your workouts and daily activities can help you stay accountable and motivated. Consider using a fitness app or a physical journal to log your sessions, mood changes, and physical condition.

Nutritional Support

Nutrition plays a key role in your ability to exercise and manage menopause symptoms.

Stay Hydrated

Adequate water intake is crucial, particularly if you experience hot flashes. A consistent hydration routine can help regulate body temperature.

Consider a Balanced Diet

A well-rounded diet rich in whole foods—fruits, vegetables, whole grains, lean proteins, and healthy fats—supports energy levels and recovery after workouts. It's also advisable to:

Limit processed foods with high sugar content, which may exacerbate VMS symptoms.
Include foods high in phytoestrogens, such as soy products and flaxseeds, that may help ease hormonal symptoms (Morris, J. S., 2017).

When to Seek Professional Guidance

Although exercise is inherently beneficial, a healthcare provider should be consulted if:

You experience significant discomfort or pain during exercise.
You have not exercised regularly before and are unsure where to start.
You have underlying health conditions that may affect your exercise regime.

In some cases, working with a certified personal trainer can be advantageous, providing guidance tailored to your individual needs and goals.

Conclusion

Managing VMS during menopause presents unique challenges; however, finding a balance between cardiovascular and strength workouts is a pivotal component for maintaining health and improving quality of life. Regular exercise not only helps alleviate the physical discomfort associated with menopause but also supports mental well-being. Incorporate varied activities, stay hydrated, eat a balanced diet, and always listen to your body. Above all, remember that this is a period of change, and adapting your fitness routine is a valuable part of maintaining your health as you navigate this significant transitional phase.

References

Freedman, R. R., & Harlow, S. D. (2014). Menopausal hot flashes: A review of the treatment options. Journal of Women's Health.
Patterson, R. E., et al. (2010). Physical activity in the prevention and treatment of cancer. Recent Results in Cancer Research.
Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary Care Companion to The Journal of Clinical Psychiatry.
Weaver, C. M., et al. (2016). The role of physical activity in the prevention of osteoporosis. Osteoporosis International.
Hunter, G. R., et al. (2010). Resistance training, fat mass, and fat-free mass changes in response to weight loss in overweight and obese older women. The Journal of Nutrition, Health & Aging.
Garber, C. E., et al. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Muscular Strength, Flexibility, and Body Composition in Healthy Adults. Medicine and Science in Sports and Exercise.
Cramer, H., et al. (2012). The effectiveness of yoga therapy on physical health outcomes: a systematic review and meta-analysis. Journal of Clinical Psychology.
Morris, J. S. (2017). Phytoestrogens: Mechanisms of Action and Potential Applications. Hormone Molecular Biology and Clinical Investigation.

This comprehensive approach to balancing cardio and strength workouts during VMS menopause not only promotes physical health but also nurtures mental resilience during this transformative period in a woman's life.