Menopause Matters Forum
Menopause Discussion => All things menopause => Topic started by: weathergirl on August 08, 2017, 04:22:49 PM
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I've been exercising most of my adult life. Weight training as well as cardio. Since going through menopause, I do notice my recovery times seem longer. If I do a particularly hard workout, my muscles take longer to rebound (post workout soreness) and I may feel more tired the next day. In other words, I feel as though my body does not rebound as quickly and the heavier, harder workouts take more of a toll. I don't want to cut back or slow down as I feel it's still very healthy to have rigorous workouts. I usually do all over body weight training twice a week.
My cardio can be vigorous walks with jogging interspersed, the eliptical machine or treadmill at the gym, or the stairclimber machine as well.
For those of you who have been regular or avid fitness buffs over the years, do you have any suggestions? What are your experiences and thoughts as you've gone through peri and meno?
As far as I know I am about one year into full meno. I use the 0.025 patch which is only for bone protection not symptom relief. I use Progesterone 200mg x 10 days every 5 weeks or so.
Thanks for reading and I really would love to hear from others and their thoughts! :)
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I know that I tire more easily when working in the garden :-\ which means that I get less done each day [when it's fine enough].
My thighs are my weakest area and my back gets stiff and sore quite quickly if I don't bend correctly.
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Hi weather girl,
Got wet twice today with all the rain but I have to go out every day on bike to de stress and to keep my heart healthy but can't do what I could just a couple of years ago. I used to just up to two years ago ride so fast and up steep hills. Plus I seem to need sugar when I get back or when I'm out not necessarily sugar but something to eat. I come back in and could eat a horse, don't know what your take on that is, you seem in the know, ;D My brother gave me a fantastic super light road bike which my husband just sold ten minutes ago as now I have L S I can't lean forward on that area now. So upset husbands are so insensitive. I seem to have to ride the sit up type bike now. Feeling old
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There are suitable bikes Guinea girl - how about an electric one that re-charges as you peddle?
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CLKD, I think what you are describing sounds familiar to most of what I have read about going through meno. Some deal with the aches and pains or are able to ignore them, some not. I'm hoping that through watching how we move and use our bodies, that they will adapt to the demands we put on them. I would think over time, this is likely, no? I suppose much depends on the exact activity you participate in and how much muscle strength and endurance it requires. The good thing is that we keep doing these things to the best of our ability. :) Sedentary life has been rated right up there with smoking in terms of damage to health. It's really vital to move when, and where, we can!
Guinea girl, it may be that your energy expenditure requires you to replenish more now that you're in meno because you don't have the same reserves you used to when biking rigorously? It may just be more taxing on your body, especially if you are going out for rides without much food or nutrients recently consumed. Why did your husband sell the biike?? Did you okay him doing it? When you say you have to a sit up bike, do you mean a stationary cycle? If so, you should see if you can get one. Used ones are usually quite reasonable and often are being sold by people moving or at local gyms sometimes when they are upgrading their equipment and moving out older models.
I hope you get back to some form of biking, especially if you enjoy it. :)
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I've been saying it for a long while, but I really want to start doing some yoga. Even 10 minutes a day. I do stretch regularly, and always have. But I want to commit to learning some yoga.
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Hi weather girl,
Sorry didn't explain myself, btw thanks for the reply. I need a moan ::) I still ride I've rode a bike all my life but since 2010 have road about eighty to ninety miles a week but now I've got older just since 2014, shoulder has got bad and now have Lichen Sclerosus so I ride one of this Dutch type ones. I have a specialised mountain bike for special rides but the road bike was so brill for speed and was so light but because I can't use it because of the saddle on it and leaning forward on privates ;) Hubble said he'd sell it and it was more telling me rather than asking, my brother gave it to me and feel so sad about that, he doesn't get these emotions, neither do I if I'm honest, change I hate it. I have a stationery bike but love getting out on bike. Sorry to moan you are a good listener.
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You mentioned food, I have toast and go out but shattered when im back, I just can't eat much more in a morning x
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CLKD I'll end up with one one day :). Sometimes people on those overtake so fast, I think how do they do it then look and see it's one of those. ;D
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Ah, I see Guinea Girl! Good for you that you keep riding and make accommodations for the LS. Moan away - and I did not take it as a moan anyway! I think it's a credit to your love of riding and determination to stay fit that you push through. :) I'd be sad too if something was sold that had sentimental value to me. It sounds like your really loved that bike. It's okay to feel sad. But I'm glad you have the other bike to ride and that it seems to work for you. :foryou:
Sparkle, I'm sorry to hear about the CFS diagnosis as I imagine that just makes everything more complicated. :-\ I also have a hiatal hernia and life long issues with GERD. Mostly controlled by diet and stopping eat well before bed, sleeping with propped pillows, etc. But I hear you about the poses! I will NOT be doing inverted poses - LOL!! I plan to do mostly upright ones and certainly the yoga head stand will never be in my repertoire! ;D I will just modify whatever yoga workout I choose to watch and make it work for me.
Thank you ladies for sharing your experiences!!
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I danced from 9 until I was 18. We had cycles and walked, Dad had a car from 1952 so we were restricted to when he was at home and could take us places, living in the wilds as we did. Swimming was a regular activity at School, singing and music too - my Music Teacher told me when I was 11 that not many people breathed thoroughly which would have an over-all effect on our bodies. I sang regularly until I had surgery in 1995.
We had a car as a couple in the 1970s but still walked/cycled regularly. I had dogs for 18 years so walked 2-3 miles nearly every day, more if we went on holiday in the UK. Despite the weather ::). I hardly walk at all these days :-\ . Laziness. As a result of the above, neither of us has aches and pains in the joints other than my back due to not bending correct [note to self ::)] and the odd stiff neck (both of us). I would love to see my joints on X-ray ::).
Many years ago yoga was 'way out' but it can be really useful, if nothing else it gives one time to oneself ;-). For me it's lack of enthusiasm. Plus doing other things that take up the time used years ago for walking. Sorry - what was the question ;)
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Hi there weathergirl
I don't do intense exercise but I do attend 2 classes per week - used to do 3 but now I'm mid sixties I do find it too much (the intense classes that is). I do (Fitness) Pilates - which I would highly recommend (I don't have the temperament for yoga). You don't have to do headstands or anything - the exercises are either standing lying on back front or side! They are amazing for general joints and muscles. The other one I do is Zumba for cardio. The intense body conditioning one I stopped due to migraine the next day - from the neck exercises - now that never used to happen!
I did start to feel a lot more aches and pains after exercise eg digging the garden and after exercise classes but when i started to take testosterone this helped enormously - especially with the back-ache after exercise and the utter exhaustion. I still get more tired now but I expect that is due to age.
I srill ache after unaccustomed exercise eg on holiday I was rowing/paddling a canoe quite a lot and my arms ached but soon got used to it. Ditto we were cycling - and thighs ached. I think this is normal but you are right that it does take longer to recover or build muscle following exercise as you get older and I am sure partly down to sex hormones and also thyroid function.
I do a fair bit of gardening but have stopped the really heavy stuff - digging - although I do dig compost out of the compost heap and wheel heavy barrows of it so that it quite intense!
I should do more and would like to so maybe I'll find something of medium intensity..... I dread to think how I would feel without HRT and T though - in terms of exercise now - think I would be knackered and pathetic!
Your exercise regime sounds really intense and I'm full of admiration that you manage all of that - do you have a job too?
Sparkle - sounds like maybe you need to eat a better lunch (especially more protein and something slow release?) to avoid the low blood sugar - I know those feelings and I get them mid morning if I take a decent amount of exercise with only muesli for breakfast or something.
Hurdity x
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I do weight training and find now what works best for me 3x a week full body weights work out and on the other days a brisk walk for cardio. So far not gained any weight and still have good muscle tone!
I'm taking 3 pumps oestrogel, 100mg Utrogeston daily and a blob of testogel.
I'm having surgery in October to remove my ovaries from my bowel due to endometriosis (already had hysterectomy) so trying to keep as strong as possible before I can't train for a while!
Xx
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Hurdity, yes I work a full time job. I do the workouts mostly after work (sometimes before if I plan it right) and both weekend days. I took a Pilates class about 3 years ago and loved it. :) It was very rigorous and it really challenged me. The thing that I wanted with yoga was to gently build additional strength and stamina (in muscle I may not be using all the time) and the stretching aspect. I'm already very limber, but I'm sure many of the movements will be quite challenging. I may try to add some Pilates in with this if I can find a video that works for me (time wise and beginner status). Thank you for the recommendation!
I am trying not to dread how lack of estrogen/sex hormones will affect me. I feel like my body is well cared for and I am hoping it returns the favor. ;) I think there is a lot of fear about what's on the 'other side' of menopause but my guess is it's entirely different for each of us! For me, the decision to drop to the very lowest patch was partly to see how I fare (the next higher patch is out of stock for a while!), partly because I am tired of having to use progesterone and cycle it in, and as I've mentioned before (another post somewhere), I'm not completely comfortable with the extended use (permanent, long term, etc.) of HRT. For me, it's not something I think is best. (I say that now! LOL!) I may have longer recovery from exercise or more fatigue with heavier workouts, but who's to say that's not a transitional thing? Only time will tell. I try to just keep my mind open and neutral and not feel apprehensive.
I'm glad you are having such good results with your classes and enjoying them! I love hearing how other women are doing and what activities they like! :)
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Otes73, good luck with your upcoming surgery! I hope your recovery is quick and uneventful. :)
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I feel better reading this, others feeling ill due to food or lack of something. Unless you hear of this you feel isolated. Interestingly the gynaecologist said to give up cycling Weathergirl but no way I can't it's such a big part of my life getting on my bike ;D I told this though.
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Good for you Guinea Girl! :peace: Really, who is anyone to tell you to stop? It's all up to you to decide how much you want to do (physical activity) and what will work best with your LS and any other things that hamper you. I feel like if we really enjoy something and we know it's good for us, we should try to do it as long as possible. As long as it works for you and you are happy, that's all that matters! :)
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:bighug:
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CLKD be kind to yourself! :) You certainly have lead an incredibly active life and you continue to do so with your gardening. I love how your were so dedicated to your dogs and the regular long walks. That warms my heart. :scottie: I think it becomes more important to get enjoyment from whatever the activity is, rather than just to grind through a sweat session! Something I definitely struggle with. LOL!
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I hope I didn't sound negative by talking about dreading stopping HRT when this is exactly what you are trying to do weathergirl! However we are in such different positions so maybe I am justified in my dread! I was still having regular periods at your age and if after a year or so of stopping, it doesn't work out for you - well you can start again with no harm done. In my case being mid 60's - if I stop then it will be a fight to restart and not sure I would want to take the risk of whatever might happen to my arteries etc and then restarting ( esp as I have raised cholesterol). For me I want to continue now as long as is possible and as long as I am healthy ( and can stand the prog and the bleeds!). Also I'm not exactly feeling wonderful most of the time anyway (pretty tired...) - but I am assuming I will feel a whole lot worse if I stop HRT!
Hopefully all you are doing to your body - exercising well - will stand you in good stead and you will continue to feel great - natural ageing aside. I don't know how you fit it all in! Remember though you are now only just at the natural average age of menopause - so any risks from taking HRT are only counted from this point onwards in terms of years - I'm sure you know this!
Hurdity x
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Hi there, weathergirl,
I'm also a regular exerciser who has found it takes much longer to recover now post-menopause.
What helps me is to focus almost more on the recovery than the exercise itself. So, to make sure I'm in bed by 10, that I turn all my phone and electronic stuff off at least an hour earlier, and that I eat a good mix of protein, carb and healthy fats, including a post-exercise snack like porridge or Fage and berries. I also use ZMA in the evenings, a supplement that seems to help with recovery.
I use an app called HRV4 Training to track my heart rate variability each morning - it's something athletes use and gives a good reading of readiness on any day to exercise. If you pay attention to the reading it gives you, you can avoid working out too hard when you're really not up for it and therefore avoid over-taxing yourself. Having said that, listening to what your body is saying and not pushing it seems to work just as well!
Hope that's helpful!
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I decided ta fifty to try and get fit for menopause. I was feeling good, but last year I volunteered to be the cyclist for a half ironman team, a small 90km bike ride. I hadn't been on a bike in years...was terrified when I started. The training left me exhausted, the anxiety and panic attacks got worse and while I did complete it I just knew it was suiting my body.
Advice was given that I should now try metabolic training by male PT..I tried it once and body hates it, took a week or three to recover. I have to work with my energy flows.
Consultant reckons yoga good at this time, dampens cortisol which squeezes out oestrogen. I try to limit really strenuous exercise but still weight train a couple of times a week. Also when cycling was advised to take whey protein after a ride to help muscles not send out so many stress hormones.
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Hurdity, no not at all! You have always been extremely helpful and kind and I didn't see it as negative. I just never like to wonder about the negatives, as before I started researching it last year, I hadn't heard a negative thing from anyone I know. I think for someone like me (a worrier by nature), it is best to keep my mind in the here and now and not anticipate what 'might' happen as I get deeper into menopause. But I can very much understand why you feel the way you do and you have every right to! It's your body and you know how you feel and what works for you. xxxxx
Babyplum , you are so right - proper recovery is HUGE. It is something I haven't been the best at. I do eat well and use whey protein, amino acids and a few other supportive supplements. But I need to get to sleep earlier and really stick to it. I find that I sometimes ignore when my body is tired and sore and when I probably should be taking a day off exercise. I've been doing it so long that I can usually tell within 10 minutes into a workout if my body is not ready for anything too strenuous. I then modify, still get something done, and just make the best of it. I always tell myself, SOME activity is better than none! Thank you for your input!
Scotdownunder - I have heard nothing but positives, positives, positives about yoga. I know several post-meno friends who do yoga and swear by how it restores their body and mind. One is very committed and dedicated, the other does it more for a gentle stretching and strengthening type practice. But both cannot comment enough how much it has helped them physically and mentally. I've been looking up beginner yoga videos online and will be starting something soon. I am going to begin going lighter on my weight training as well. Thanks for your thoughts! And wow KUDOS to you for completing that cycling in the half marathon! xxx
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BUMP
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Hi Weathergirl,
I'm post-meno (i believe, hard to know on HRT, but before HRT, didn't have a period for 15 months). I also went through it fairly young - I'm 49 - and not long after having a child.
I've been dedicated to exercise since I was about 29, but I have definitely noticed changes in how my body fares. I work out about 4 times a week - a range of HITT, strength and conditioning and boxing - but in order to do this I have to go to bed early and try to sleep (i have sleep issues), and build in lots of time to recover, rest and do yoga stretches. What I find is that my body aches a lot more - as you said - but yoga makes a big difference. I'm not massively into yoga, to be honest, but my body loves it and i feel a huge benefit. So, I would def look at building that in.
The type of exercise I do also differs from pre baby/menopause. Before I ran and worked out on gym machines. My muscle tone was good, I was thin. Now, I'm carrying about half a stone more weight than I'd like, but I'm actually in good shape and stronger than I've ever been. Strength work, resistence, metabolic training, and boxing has all made a difference. But I have to work much harder than I ever have.
I notice that there are days when my body feels literally done in. Then I don't exercise. Despite wanting to keep pushing, I listen to my body now, because I know it's a slippery slope if I do too much.
I'm not sure I answered the question!