What does "Lifting Heavy" Mean for Women in Perimenopause & Menopause? скачать в хорошем качестве

What does "Lifting Heavy" Mean for Women in Perimenopause & Menopause?

In this episode, we tackle the concept of 'lifting heavy' and its importance for women, especially those in perimenopause and beyond. We'll break down what heavy lifting truly means, how to get started, and why it can be beneficial for bone density, muscle strength, and overall fitness. Key topics include the OPT model by NASM, resistance types, and the relevance of heavy lifting for aging women. We also discuss how to safely incorporate heavy lifting into your workout routine and address common concerns like the fear of injury and 'bulking up'. Additionally, learn about periodization in workouts and the significance of recovery. Join us to demystify 'lifting heavy' and discover how it can help you achieve your fitness goals. 00:00 Introduction: Observations and Concerns 02:07 Understanding the Concept of Lifting Heavy 03:09 Defining Lifting Heavy: Relative Effort and RPE Scale 07:29 The OPT Model: A Structured Approach to Strength Training 13:19 Different Types of Resistance Training 18:50 Benefits of Lifting Heavy for Women in Menopause 24:00 Practical Tips for Lifting Heavy 30:12 Recovery and Adaptation: Listening to Your Body 36:50 Conclusion: Strength Training for a Better Life Nourished Notes Bi-Weekly Newsletter (https://www.gracedhealth.com/monthly-...) 30+ Non-Gym Ways to Improve Your Health (https://www.gracedhealth.com/health/) (free download) Connect with Amy: GracedHealth.com (http://GracedHealth.com) Instagram: @GracedHealth (  / gracedhealth  ) YouTube: @AmyConnell (   / @amyconnell  )