Is your training working against you?

Why Menopausal Women Should Prioritise HIIT Over Long Workouts
As a personal trainer and sports coach specialising in working with women going through perimenopause and menopause, understanding the unique physiological changes during this life stage is crucial. I so often hear women saying they are doing more exercise, but either not achieving the same results as they used to, or in fact in many cases actually feeling worse – gaining weight, feeling tired and getting into a spiral of demotivation.
What you need to know is how polarised training can be your friend here, and that often means more is less – so don’t go for the long, heart rate zone 3-4 bike or run workouts instead, shorter, sharper intervals will serve you much better.
HIIT is a powerful tool for women in perimenopause and menopause. It addresses many of the unique health challenges faced during this stage of life, offering metabolic, cardiovascular, and hormonal benefits that longer, moderate-intensity workouts may not provide. 

But what is it exactly?
High-Intensity Interval Training (HIIT) involves short bursts of intense exercise alternated with low-intensity recovery periods. These workouts are typically brief, ranging from 15 to 30 minutes, and are designed to maximize the benefits of exercise by combining short, high-effort intervals with periods of rest or low activity.

How can it help?

Improved Insulin Sensitivity and Blood Sugar Control
HIIT significantly enhances insulin sensitivity and lowers fasting blood sugar levels. This is vital during menopause, a time when blood sugar regulation can become more challenging.
 
Enhanced Cardiovascular and Metabolic Health
HIIT increases the efficiency of the heart and improves fat-burning capacity. These workouts elevate stroke volume, which is the amount of blood the heart pumps per beat, and boost the number and function of mitochondria, the energy powerhouses of cells.
 
Hormonal Benefits
Engaging in HIIT sends strong signals to the brain to produce more human growth hormone (HGH) and testosterone. This helps counteract the natural decline of these hormones during menopause, aiding in the maintenance and development of muscle mass, which is crucial for overall strength and metabolism.
 
Management of Visceral Fat
HIIT is effective in reducing visceral fat, the deep belly fat that tends to increase during menopause. This type of fat is associated with higher risks of cardiovascular disease and other metabolic conditions.
 
Short and Enjoyable Workouts
Unlike longer endurance workouts, HIIT sessions are brief and intense, making them easier to fit into busy schedules. Moreover, the short duration of HIIT intervals (30 seconds or less) can be more enjoyable and sustainable, reducing the likelihood of elevated cortisol levels that longer workouts might induce.

HIIT versus Longer ‘Grey Zone’ Workouts?
But surely more and longer is better, it burns more calories, will make me fitter and lose weight right? This is a popular misconception, especially as we move through perimenopause and menopause, read on to see why you might be working against your changing physiology...

​Increased Cortisol Levels
Prolonged workouts at moderate intensity can lead to sustained high levels of cortisol, a stress hormone. While cortisol is essential for energy regulation and immune function, chronically elevated levels can lead to negative health outcomes such as increased abdominal fat, muscle breakdown, and compromised immune function.
 
Muscle Catabolism
Extended periods of exercise, especially at moderate intensities, can promote muscle catabolism (breakdown) rather than anabolism (building). This is particularly concerning for menopausal women who are already experiencing muscle loss due to hormonal changes.
 
Fatigue and Recovery Issues
Longer workouts can lead to greater fatigue and longer recovery times, which may not be ideal for menopausal women who often experience disrupted sleep patterns and reduced recovery capacity.
 
Effective HIIT Protocols
So what might a HIIT session look like? For peri or menopausal women, integrating the following HIIT routines can be beneficial. These can be incorporated into any form of exercise – running, cycling, rowing, weighted and bodyweight exercise, there are numerous possibilities!
 
20 On / 20 Off - Go all out for 20 seconds, rest for 20 seconds. Repeat 6-8 times.
30 On / 60 Off - Push hard for 30 seconds, recover for 60 seconds. Repeat 5-6 times.
Tabatas - Perform 20 seconds of high intensity, followed by 10 seconds of rest. Repeat 6-8 times, rest for 5 minutes, and repeat another set.

So the good news is, that with the stresses of the demands of our everyday lives, we can actually fit a much more effective workout into 30 minutes over a one hour zone 3 run, and it has all of the above benefits. What's not to like about that?