HIIT Your Fitness Goals

Common "wisdom" is that we should take it easier as we get older. Science tells us the exact opposite. Menopausal women can use exercise, specifically high intensity exercise, to replace some of the effects that estrogen used to supply and counteract the effects of aging. Although the number of studies of menopausal women, particularly active ones, has been limited, we do have sufficient data to show that high intensity interval training (HIIT) improves insulin sensitivity and the ability of the body to use oxygen, improves cardiovascular function, reduces belly (visceral) fat, produces muscle growth, lowers fasting blood glucose levels, increases production of human growth hormone and testosterone (which aid in muscle growth) with decreases in estrone (which is also responsible for visceral fat production), stimulates release of vascular endothelial growth factor (which makes your blood vessels more responsive) and increases the number of mitochondria. HIIT also reduces stress, including reducing cortisol levels, and can make you smarter by prompting release of brain-derived neurotropic factor (BDNF) which aids brain health. These effects are particularly important to menopausal women who are losing muscle mass, adding visceral fat (menopausal women have higher levels of cortisol which causes visceral fat storage), experiencing reduced insulin sensitivity which results in higher blood glucose (and diabetes), suffering from less responsive blood vessels, having higher incidence of brain fog, depression, and increased risk of dementia, and showing marked increased risk of cardiovascular disease. In short, HIIT is one answer to nearly all of these issues faced by menopausal women.

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