October 12, 20023 | No 350
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Food for thought.
“Your body is capable of so much more than you think. Keep pushing, and you’ll be amazed by what you can achieve.”
Getting fit after menopause? I still have muscle but I need to shred. Should I up my cardio? I just don’t wanna loose my muscle. Any advice is appreciated.
A: Maintaining and building muscle while losing fat can be more challenging after menopause due to hormonal changes, but it’s definitely achievable with the right approach. Here are several tips based on fitness and health experts’ advice:
- A blend of cardiovascular, strength training, and flexibility exercises is essential. Cardio is important for heart health and fat burning, but don’t overlook strength training which is crucial for maintaining and building muscle mass.
- Focus on resistance and strength training exercises to maintain muscle mass and even build more muscle. Aim for at least two strength training sessions per week, targeting all the major muscle groups.
- Incorporating some form of aerobic exercise or cardio is important for burning fat and improving cardiovascular health. However, too much cardio can potentially lead to muscle loss. You might want to consider high-intensity interval training (HIIT) which can be effective for fat loss without sacrificing muscle.
- Eating a balanced diet rich in protein can support muscle maintenance and growth. It’s also important to ensure you’re getting enough calories to fuel your workouts, but not so many that you’re storing excess fat.
- Aim for a protein intake of 1.2 to 2.2 grams of protein per kilogram of body weight to support muscle maintenance and growth.
Hydration and Recovery:
- Drink plenty of water throughout the day and allow your muscles time to recover between workouts to prevent injury and promote growth.
- Stay consistent with your workout routine, but also listen to your body and allow for adequate rest and recovery.
- If appropriate, discuss with a healthcare provider the possibility of hormone replacement therapy to manage menopausal symptoms, which may in turn support your fitness goals.
- Consider consulting with a fitness professional who can help design a workout and nutrition plan tailored to your individual needs and goals.
- Practice stress-reducing techniques like meditation, yoga, and adequate sleep as stress can affect your body’s hormone balance and could potentially hinder your fitness progress.
- Regular check-ups with your healthcare provider can help monitor your hormone levels, bone density, and other factors that might affect your fitness journey post-menopause.
By combining a balanced approach to exercise with a healthy diet and lifestyle, you’ll be well on your way to achieving your fitness goals post-menopause.
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THINGS WE FIND INTERESTING
We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.
Increasing steps by 3,000 per day can lower blood pressure in older adults, study finds
Here are the key takeaways
– Increasing daily step count by just 3,000 steps significantly lowered both systolic and diastolic blood pressure in older adults aged 68-78 with hypertension, according to this pilot study. Even a modest boost in lifestyle physical activity may make a meaningful difference for this population.
– The additional 3,000 steps put participants at around 7,000 total steps per day on average, meeting physical activity recommendations for older adults. Small, incremental increases are achievable and impactful.
– The average decreases of 7 mmHg systolic and 4 mmHg diastolic blood pressure were comparable to reductions seen with some antihypertensive medications. Combining medication with increased physical activity may further enhance blood pressure lowering effects.
– Total volume of activity was more important than walking intensity or bout length. Any additional steps spread throughout the day, at whatever pace worked for participants, helped lower blood pressure. Adding steps can fit into daily routines.
– This was a small pilot study, so more research is still needed. However, the findings are promising and clinically meaningful. They suggest small, feasible boosts in lifestyle physical activity can significantly reduce high blood pressure in older adults. Simple behavior changes could make a real impact on hypertension.
– The remote intervention during COVID-19 shows this kind of program could be implemented through telehealth to increase reach. Pedometers, step diaries, and blood pressure monitoring can promote accountability.
- Elizabeth C. Lefferts, Joseph M. Saavedra, Bong Kil Song, Angelique G. Brellenthin, Linda S. Pescatello, Duck-chul Lee. Increasing Lifestyle Walking by 3000 Steps per Day Reduces Blood Pressure in Sedentary Older Adults with Hypertension: Results from an e-Health Pilot Study. Journal of Cardiovascular Development and Disease, 2023; 10 (8): 317 DOI: 10.3390/jcdd10080317
- Linda S Pescatello, Yin Wu, Simiao Gao, Jill Livingston, Bonny Bloodgood Sheppard, Ming-Hui Chen. Do the combined blood pressure effects of exercise and antihypertensive medications add up to the sum of their parts? A systematic meta-review. BMJ Open Sport & Exercise Medicine, 2021; 7 (1): e000895 DOI: 10.1136/bmjsem-2020-000895
FROM OUR GILAD SHOP
It’s getting chilly out there!
Fermented Mushroom Blend is a premium product featuring six different types of organically grown, fermented mushrooms in their full-spectrum state.
This blend is designed to provide maximum bioavailability, digestion, and absorption. Research has shown that a mixture of polysaccharides from several immunomodulating mushrooms can offer excellent support to the human immune system. The pre-digested, fermented organic mushrooms in this product offer a wide range of naturally occurring vitamins, minerals, and immunomodulating polysaccharides.
Scientific research has also revealed that the mushroom’s immune-supporting polysaccharides are found within the cell walls of chitin, an indigestible fiber. To release its nutritional payload, chitin must be cooked, hot water extracted or fermented. Our Fermented Mushroom Blend features mushrooms that have been micro-cultured through a unique probiotic fermentation process, aiding in digestion and allowing the beneficial immune support compounds, such as polysaccharides, to be easily digested and immediately absorbed in their most bioavailable form and at their peak activity.
Ingredients: Vitamin C, Organic Prebiotic Fiber Blend (Organic Inulin, Organic Green Tea Extract, Organic Fermented Ginger Root), Organic Immune Blend (Mushroom Mycelial Biomass Blend,[Cordyceps (Cordyceps militaris), Reishi (Ganoderma lucidum), Himematsutake (Royal Sun Agaricus) (Agaricus blazei), Shiitake (Lentinula edodes), Maitake (Grifola frondosa), Turkey Tails (Trametes versicolor)], Acerola Cherry Extract, Total Beta Flucan (from Organic Immune Blend), Organic Cassava Maltodextrin
Manufacturer Country: USA
Amount: 0.46lb (210g)
Gross Weight: 0.6lb (272g)
Suggested Use: Take one scoop daily mixed into food or drinks or as directed by a health professional.
Caution: Use only if seal is intact, Consult your health care practitioner if you are pregnant or nursing, taking medications or have a medical conditions, before taking this or any other product. Store in a cool, dry place. Keep out of reach of children.
Warning: This product is not intended to diagnose, treat, cure or prevent any disease.
The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure or prevent any disease.