October is World Menopause Awareness month. At Pvolve, we know a thing or two about this very important timeframe. Read on to learn more about what happens during this transition – and what you can do to take matters into your own hands.
DID YOU KNOW?
- Perimenopause can start as early as the late thirties for some women.
- Most body composition changes occur in perimenopause.
- Women naturally lose 3-8% muscle mass and strength per decade starting in the late 30’s.
- Estrogen naturally declines through the menopausal transition, which can influence the elasticity and hydration of the connective tissues around the pelvic floor and lead to pelvic floor dysfunction.
That’s where we come in.
Heavy resistance training, as featured in our Progressive Weight Training classes, is key to maintaining & building muscle mass, which supports our metabolism, bone density, joint stability, blood sugar regulation, and overall health and longevity.
Sprint interval training as seen in our Cardio Circuit classes supports cardiovascular health, blood sugar control, blood vessel function, power, and body composition. This style of training, which is short bursts of all-out cardio sprints for 30-45 seconds followed by rest, helps to avoid cortisol spikes. Cortisol spikes are what slow down our body's functions like metabolism and growth processes. In menopause, we want to keep cortosol at bay, as it will further rob the body of essential hormones already on the decline like estrogen, progesterone, and testosterone.
Multidirectional plyometrics seen in our Sculpt & Burn and PWT & Cardio Circuit classes help stimulate bone growth and can help reduce your risk of osteopenia and osteoporosis.
Pelvic floor strengthening & release workouts featured on Pvolve help mitigate common symptoms associated with menopause.
Ready to get moving? Here’s a few places to get started with Pvolve.
1. Moving Through Menopause Series: Created in partnership with Elektra Health, this series features a mix of workouts and educational talks focusing on heavy weight training, cardio circuits, pelvic floor strengthening & release, and recovery to help you better manage symptoms you may experience throughout menopause.
2. Check out the “Menopause Awareness Month” row on your streaming Discover Page in October for related workouts.
3. Follow our Healthy Aging calendar on your calendar page to experience the changes seen in our rch trial!
4. Join us and other members of the Pvolve community in the Live Virtual Studio – Try the newly added Progressive Weight Training + Cardio Circuits on Mondays at 12:30 EST, Wednesdays 9:30am EST, and Saturdays at 9:30 am EST in October!
Only 6% of Clinical Studies are focused on women, so we took matters into our own hands and conducted a few of our own, commissioning a study that specifically looked at women in the menopause transition.
Pvolve conducted a Healthy Aging Clinical Study with the University of Exeter to examine the impacts of Pvolve on women between the ages of 40-60. The study found that Pvolve delivered significantly more strength, energy, balance, and flexibility than the comparison group, who participated in 150 minutes of moderate-intensity physical activity, as recommended by the American College of Sports Medicine and the CDC.
Specifically, the study found that the Pvolve ground experienced:
- Boosted energy and a 23% decrease in fatigue
- Improved lower body strength by 19.5%
- 10.7% improvement in balance and mobility
- 21.6% improvement in flexibility
- A significant decrease in cholesterol levels and triglycerides
- A significant increase in lean muscle mass without weight gain
Read more here
