Masterful Fitness Architecture: Constructing a Resilient Body in Perimenopause

Part Two

“Building skill in sports is like building a house. You start with the groundwork, the basics, and then you build up, brick by brick, skill by skill, to create something strong and enduring.”

– Mia Hamm, legendary soccer player

For the second layer of our building, we turn our focus to Sprint Interval Training (SIT) and its more commonly known cousin, HIIT, which comprise a potent component of our perimenopause-specific fitness program.

SIT involves short, intense bursts of exercise followed by periods of rest or low-intensity activity. This training style is not only time-efficient but also incredibly effective for improving cardiovascular health and metabolic function, which is crucial for women in perimenopause.

And while HIIT also provides helpful benefits to midlife women, it tends to be overused and can hinder recovery. So when we think about cranking up cardiovascular intensity in perimenopause, we turn mostly to SIT. Let’s look at why.

Four Reasons SIT is Ideal for Perimenopausal Women

1. Enhances Insulin Sensitivity: One of the key benefits of SIT for perimenopausal women is its ability to improve insulin sensitivity. As estrogen levels decrease during perimenopause, the risk of insulin resistance increases. SIT helps counteract this by promoting better glucose uptake in the muscles.

2. Full-Body Cardio Modality: SIT can be performed using full-body cardio modalities, such as rowing machines, assault bikes, battle ropes or ski erg machines. These activities engage multiple muscle groups simultaneously, offering a comprehensive workout that maximizes calorie burn and cardiovascular benefits in a shorter time frame.

3. Efficient and Effective: Given the busy lives that many midlife women lead, SIT is an efficient way to exercise. It delivers significant health benefits without requiring long hours in the gym, fitting conveniently into a busy schedule.

4. Promotes Fat Loss: SIT is also effective for fat loss, a common goal during perimenopause as the various changes to hormones make it difficult to keep fat, particularly disease-causing visceral fat, at bay.

Use HIIT Strategically and Sparingly

HIIT traditionally uses longer intervals with fixed rest periods between. HIIT formats can be applied to a variety of workout modalities that are also excellent for midlife women.

For example, using fast-moving kettlebell movements in an AMRAP (as many rounds as possible) supplies high-velocity training that builds skill, speed, and muscular power. Putting together plyometric movements for upper and lower body in an EMOM (every minute on the minute) workout challenges bone to develop tensile strength, which is another important protection against osteoporosis. Running hill repeats – sprinting up a hill and walking down for recovery – builds leg strength while working the neuromuscular system in a novel way.

While HIIT provides excellent benefits by increasing VO2Max, turning up insulin sensitivity, and blasting fat stores, it also can take a toll on the body and mind if overused.

Balancing Intensity with Recovery

While the benefits of SIT are clear, it’s crucial to use this training method sparingly to avoid overtraining and an excessive cortisol response. Perimenopausal women, in particular, need to be mindful of their bodies’ response to stress.

1. Avoid Overtraining: Overtraining can lead to chronically elevated cortisol levels, negating the positive effects of exercise. It can cause fatigue, disrupt sleep, and even contribute to weight gain – the very issues perimenopausal women are often trying to combat.

If you’re a beginner, resist the urge to tack SIT intervals on to the end of a strength training workout. Instead, pair SIT intervals with core training on a separate day. Spreading the load in this way will help you avoid cortisol spikes and recover better.

2. Incorporate Adequate Recovery: It’s important to balance SIT sessions with adequate recovery time. This includes incorporating lower-intensity activities and mobility exercises, as well as active rest days – days taken away from working out but that include activities you love – into the fitness routine.

3. Listen to Your Body: It’s essential to tune into your body’s signals. If signs of fatigue or stress are present, it may be necessary to reduce the intensity or frequency of SIT sessions.

4. Professional Guidance Recommended: Especially for those new to high-intensity interval training, consulting with a fitness professional can help ensure that the SIT sessions are conducted safely and effectively.

In conclusion, when used appropriately, SIT is an important building material for the perimenopausal woman, offering significant benefits in terms of insulin sensitivity, cardiovascular health, and overall fitness. By balancing these intense workouts with proper recovery, midlife women can harness the benefits of SIT without the drawbacks of an adverse cortisol response.