The Best Strength-Training Move to Combat Weight Gain in Menopause
'Declining estrogen levels during menopause contribute to muscle loss, which in turn affects metabolism, increases fat storage and weakens bones,' Maria Luque, Ph.D., said on TODAY in early June.
Luque, a personal trainer who works with actor Halle Berry, shared how building muscle remains essential for women hoping to maintain a healthy weight in perimenopause and menopause.
'The best thing we can do is build muscle. That's the one thing we are in control of. The more muscle we have, the more calories we burn. I call it muscle magic,' she said. 'Muscle is the key to a long, happy life, and we have the power to build it. We know that starting at around mid-30s, we are losing muscle, and we have to combat that, and the only way to do that is strength training.'
That's why in the Start TODAY app we built a 30-day program dedicated to helping women 50+ build muscle, which takes the guesswork out of implementing a strength training routine in menopause.
Trainer Tip of the Day: A Reverse Lunge and Twist Can Help Combat Menopause Weight Gain
A reverse lunge twist is a lunge with an upper body rotation.
'Using a dumbbell, reaching out, lunge back,' Luque explained.
She added that people can do it with a partner and pass the weight from person to person as they twist. This adds to the intensity of it. This simple reverse lunge engages the whole body in an exercise and strengthens the legs and the core muscles.
Download the Start TODAY app for video demonstrations of strength exercises like this that can help combat muscle loss and boost metabolism post-menopause.
Why It Matters
Muscle mass helps burn calories more efficiently, making it easier for menopausal women to maintain a healthy weight. Plus, having more muscle mass contributes to better mobility and fewer accidental falls that could lead to broken bones.
How to Get Started
Luque says people can start building muscle with as little as a 10-pound dumbbell. After incorporating that weight into the reverse lunge with the twist, you can use it in other exercises, including:
Plank pull-throughs
Flamingo shoulder presses
Luque also encourages using a weighted hula hoop as a way to build muscle. 'This is a great thing to do every day to get your heart rate up,' she said. 'Because it's weighted, you have to really work at keeping it up. And it's fun!'
You can also try adding weights to your daily walk with the Start TODAY app's Upper-Body Indoor Walking Routine.
TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
6 days ago
- Yahoo
19 High-Fiber, Gluten-Free Foods to Nourish Your Gut, According to RDs
Fiber, one of the unsung heroes of our diets, is an essential nutrient. But we know that many of us simply don't get enough on our plates. And many of the obvious high-fiber options — especially whole grains — contain gluten, which some people need to avoid. So what foods can help you effortlessly hit your fiber goals while still allowing you to steer clear of gluten? You have a lot of options, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. While you might initially feel like whole wheat and other grains are your best fiber-rich options, Rizzo's mind goes elsewhere. "When you say high fiber, my main thought would not be gluten-containing foods," she says. Her first choices are more along the lines of beans, fruit and cruciferous vegetables. Considering that fiber has impressive benefits for gut health, heart health and blood sugar management, it's worth finding sources of this important nutrient that you enjoy eating on a regular basis. "Obviously, whole grains have tons (of fiber)," Rizzo says, but there are also so many nutritious, high-fiber foods out there that also happen to be naturally gluten-free. Pears 1 medium pear, 6 grams fiber 'Many people like pears because they are sweet and tender, but people don't realize they are also rich in fiber,' Rizzo said previously. A single pear contains 20% of the fiber you need in a day. In fact, Rizzo calls pears her "secret weapon" in reaching her fiber goal every single day. But if pears aren't your thing, keep in mind that apples are also respectably high in fiber — about 4 grams per apple — and there are a ton of sweet and tart varieties to choose from. Raspberries 1 cup of raspberries, 8 grams fiber Rich in antioxidants, vitamin C and fiber, raspberries are a colorful crowd-pleasing berry. Raspberries are so packed with fiber that they're considered the highest whole-food source of this nutrient you can find, registered dietitian Theresa Gentile told previously. That's why Caroline Susie, registered dietitian, often tells clients who are looking for more fiber to reach for raspberries first. 'The easiest thing to do is go buy a ton of raspberries, put them in your fridge, and have half a cup with breakfast and have half a cup as an afternoon snack,' she explained previously. Figs 5 figs, 5 grams fiber With their mildly sweet flavor and rich color, figs are an easy high-fiber addition to yogurt, cottage cheese or salads. Along with fiber, figs are also a good source of vitamins and minerals, including calcium and magnesium. Lentils 1 half-cup cooked lentils, 8 grams fiber Lentils are one of the best sources for both plant-based protein and fiber, making them a true nutrition superstar. A serving of lentils will also provide B vitamins as well as iron, magnesium and potassium. Try boosting the fiber of your meals by adding lentils to salads or stews, or blending them into burgers, Rizzo said. Quinoa 1 half-cup cooked quinoa, 2.5 grams fiber While quinoa isn't as heavy-hitting in the fiber department as lentils are, they're still a great option — especially when topped or mixed with roasted veggies. We often treat quinoa like a grain in the kitchen, but it's technically a type of seed. That's why it comes with additional benefits that are more often found in seeds than grains, particularly vitamin E and essential minerals that are important for bone health. Black Beans 1 half-cup black beans, 8 grams fiber Like lentils, black beans are cost-effective and contain both gut-health fiber and plant-based protein. Black beans also have some unique nutrient benefits compared to other beans. In particular, they provide antioxidants and a good amount of iron, Rizzo added, which is especially helpful for people who don't eat meat. But if black beans aren't your favorite, just pick another bean! All beans are good sources of fiber and plant-based protein, Rizzo says. Chickpeas 1 half-cup canned chickpeas, 6.5 grams fiber An excellent source of plant-based protein, chickpeas are also rich in fiber. They are also notable as a source of resistant starch, a type of carbohydrate that doesn't get digested the same way as other starches and sugars. For those reasons, chickpeas can help you feel fuller for longer and manage blood sugar. Excellent in salads, soups and stews, chickpeas are also the basis of hummus. Dip some veggies in your hummus for a snack that's high in fiber and rich in flavor yet low in calories. Sweet Potato 1 medium sweet potato (with skin), 4 grams fiber On the starchier side of things, both sweet potato and classic white potato contain fiber. And they provide even more if you eat the skin. Sweet potatoes will net you a little more fiber, along with beta-carotene and vitamin C, while white potatoes excel in potassium. Brussels Sprouts 1 half-cup of roasted Brussels sprouts, 3 grams fiber These tiny cabbages are among the higher-fiber vegetables. Brussels sprouts also provide other essential nutrients, like vitamin C, as well as healthy plant compounds that may even have anti-cancer and heart-health benefits. Peas 1 half-cup cooked green peas, 4 grams fiber Green peas are typically considered a vegetable, but they actually have more in common nutritionally with beans and legumes. That's why they're so surprisingly high in both protein and fiber. A serving of green peas also provides vitamin K, vitamin C and folic acid. They also provide antioxidants lutein and zeaxanthin, which have benefits for vision and eye health, dietitians told previously. Carrots 1 cup chopped carrots, 3.5 grams fiber One of the more kid-friendly vegetables, vibrant carrots are also a great source of dietary fiber. You probably already know that carrots are extremely rich in beta-carotene, which our bodies turn into vitamin A. But you may not know that they also provide 10% of your daily vitamin C and a good helping of antioxidants. Artichokes 1 medium cooked artichoke, 7 grams fiber If you're a little intimidated by the idea of tackling an artichoke, it's understandable. This spiky plant doesn't exactly seem inviting. But if you put in the effort to cook artichoke, this vegetable will reward you with 7 grams of fiber along with tons of other nutritional benefits: You'll get magnesium, potassium, folate, vitamin C and plenty of antioxidants. Brown Rice 1 half-cup of brown rice, 1.5 grams fiber If you're still looking for whole grains, brown rice is a natural fit because it's naturally gluten-free. And, while the 1.5 grams of fiber per half-cup serving may not seem like a lot on this list, it is about three times what you'd get in white rice. Plus, brown rice is a necessary part of so many dishes, like a stir fry, which you can further boost with high-fiber vegetables and protein. It also contains B vitamins, magnesium and selenium. Oats 1 half-cup serving of oats, 4 grams fiber Oats are one of the whole grain options with the most fiber — and they're naturally gluten-free. Along with 4 grams of fiber, a half-cup of oats also provides 5 grams of protein, making this food a perfect way to start your day or part of a midday high-protein snack. However, Rizzo notes, keep in mind that oats may be processed in facilities with gluten-containing foods. So, if you need to avoid gluten, opt for oats that are specifically labeled "gluten-free" on the package, she says. Popcorn 1 serving of air-popped popcorn, 3 to 4 grams fiber Both corn and its popped variety are delicious, high-fiber foods. A serving of popcorn (typically around 3.5 cups) provides between 3 and 4 grams of fiber, making it one of the healthier crunchy snack food options. Meanwhile, a cup of sweet corn will net you between 2 and 3 grams. So, however you like to eat your corn, you'll be getting a good helping of gut-healthy fiber. Almonds 1 ounce almonds, 4 grams fiber While almonds are more famous for their protein content, which is an admirable 6 grams per ounce, they're also high in fiber. In the same serving size of almonds, you'll also get 4 grams of fiber along with vitamin E and magnesium. Pistachios 1 ounce pistachios, 3 grams fiber Almonds tend to get most of the fame for fiber and protein, but pistachios are just as impressive. In a 1-ounce serving of pistachios, you'll get 6 grams of protein (the same as almonds) and 3 grams of gut-healthy fiber. Pistachios also contain some unique healthy plant compounds, which contribute to their vibrant green color. Pumpkin Seeds 1 ounce pumpkin seeds, 2 grams fiber These little seeds manage to pack in a whole lot of nutrition. In addition to the 2 grams of fiber per serving, they also contain more than 8 grams of protein and a massive dose of magnesium. Pumpkin seeds are also a good source of zinc and calcium. Chia Seeds 2 tablespoons chia seeds, 10 grams fiber Chia seeds consistently come up as one of the highest-fiber foods out there. The challenge is that it's difficult to actually eat the full serving size of chia seeds in order to get their impressive benefits, registered dietitian Grace Derocha explained previously. You can use a sprinkling of chia seeds to get a boost of fiber in a smoothie, for example. But chia seed pudding takes advantage of their natural swelling mechanism — and is probably the only way to actually get the full serving comfortably, Derocha said. This article was originally published on
Yahoo
6 days ago
- Yahoo
Is It Better to Do Cardio or Strength Training First? Trainer Reveals the Answer
When exercising, many people will do strength training and cardio, one after the other. But does the order in which you perform them affect your results? The short answer? It depends, TODAY contributor and personal trainer for the Start TODAY app Stephanie Mansour says. 'The simple answer is to do either (order) — whichever you are more likely to do consistently,' Mansour previously told 'But getting the maximum benefit may depend on which type of cardio you're doing — and what your overall health goals are.' For an expert-designed plan that helps you get the most out of your workout by strategically incorporating both strength and cardio, download the Start TODAY app. Trainer Tip of the Day: Should You Start With Cardio or Strength-Training? The most important thing, Mansour says, is that whatever order you choose works with your routine and will make you want to continue exercising. 'Stick with what's working and build off that," she advises. "If you feel motivated to do your 20-minute walk and you're looking to add in strength training ... walk first since it's already part of your routine. Then you can add on strength training after.' But if you want to maximize your fitness results, the order can matter, Mansour explains. Cardio first: People who are focused on building endurance should do cardio first because it depletes your energy stores, building up both cardiovascular and muscular endurance. Strength training first: This is the best order for people looking build muscle mass, lose fat and boost metabolism. Why It Matters While it's natural to worry about making the most of your workouts, "what works for one person will be different from what works for another," Mansour says. "The key is to work with your body and your existing habits to continue making progress toward your health goals." At the end of the day, what's most important is that you're getting the recommended amount of exercise a week — 150 minutes of moderate-intensity cardio activity per week, as well as moderate- to high-intensity strength training two or three times a week, according to the American Heart Association. This could be a Full-Body Kettlebell Workout, a 20-Minute Upper Body Burn, or a bodyweight strength workout comprised of staple moves like squats and planks, all available in the Start TODAY app. How to Get Started If you already like a type of exercise, then keep doing it. And if it only involves either strength-training or cardio, then try to add what you're not already doing, either before or after your favorite exercise — whichever is easiest to stick with and aligns with your health goals. For example, if you enjoy hitting the weight room, Mansour suggests using your cardio workout 'as a cool down' afterward if you don't like high intensity activities. Try the Start TODAY app's walking podcast with Al Roker or an inspirational chat with a personal trainer to motivate you to get those steps in and make cardio more enjoyable. TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more. This article was originally published on
Yahoo
6 days ago
- Yahoo
Flesh-eating bacteria have caused several deaths in Florida and Louisiana this summer. How to reduce your risk of Vibrio vulnificus infection before swimming in the ocean.
Infections are rare, but a person can get sick by swimming in the ocean with an open wound or by eating contaminated raw shellfish. Health officials in several states are alerting residents about a flesh-eating bacteria that thrives in warm coastal waters. Approximately 60 cases of Vibrio vulnificus have been confirmed in 11 states, according to Today. The highest numbers have been in Louisiana (17 cases, including 4 deaths) and Florida (16 cases, including 5 deaths). North Carolina has also seen 7 cases, Yahoo News confirmed with the state's Department of Health and Human Services via email. Vibrio vulnificus cases are considered rare, with between 150 and 200 infections reported in the U.S. each year, according to the Cleveland Clinic. However, many people with an infection can become seriously ill, requiring intensive care or limb amputation. 'About 1 in 5 people with this infection die, sometimes within a day or two of becoming ill,' according to the Centers for Disease Control and Prevention. Does this mean you should avoid the ocean altogether? Here's what to know and what safety measures to keep in mind: What is Vibrio vulnificus? Vibrio are a type of bacteria that thrive in warm coastal waters during the summer months from May to October. This includes salt water and brackish water, which is a mixture of salt and freshwater often found where rivers meet the ocean. The bacteria are found particularly along the Gulf Coast states like Florida, Louisiana, Texas, Alabama and Mississippi. There are different kinds of Vibrio that can lead to various infections. Vibrio vulnificus can be particularly dangerous because it can cause severe and life-threatening infections. This specific type of bacteria is known as 'flesh-eating' because it can destroy muscle tissue and skin. 'Many people with [Vibrio] vulnificus wound infection require intensive care or surgical tissue removal,' the CDC says. How do people get infected? There are two ways that people can get infected: When a person's open wound is exposed to ocean water or seafood contaminated with Vibrio bacteria. A small cut, scrape or wound from a recent surgery, piercing or tattoo can allow bacteria in. This can happen when a person goes swimming or fishing or prepares raw seafood. When someone eats raw or undercooked seafood or ingests contaminated water while swimming. Oysters, in particular, can concentrate the Vibrio bacteria inside them. What are the symptoms of a Vibrio infection? These are the common signs and symptoms of a Vibrio infection, according to the CDC: Watery diarrhea Stomach cramps Nausea and vomiting Fever/chills Signs of a Vibrio bloodstream infection: Fever/chills Dangerously low blood pressure Blistering skin lesions Signs of a Vibrio wound infection: Fever Pain, redness, swelling, warmth at the wound site Redness Pain Swelling Warmth Discoloration (turning a color other than normal) Discharge (leaking fluids) The Cleveland Clinic and the CDC advise people to go to the emergency room immediately if there are signs of a suspected Vibrio vulnificus infection. Are some people more at risk of an infection? Anyone can become infected with the bacteria through a wound. People with underlying health conditions like liver disease, diabetes and immunocompromising conditions are at higher risk for wound infection, according to the CDC. How can people stay safe? Florida's Health Department and the CDC provide some tips to prevent Vibrio vulnificus infections: Don't eat raw oysters and other raw shellfish. Instead, cook them thoroughly. Avoid cross contamination with raw seafood and other cooked food or shellfish. If you have an open wound or broken skin, avoid warm salt or brackish water, if possible. Cover your wound with a waterproof bandage if it could come into contact with coastal water, raw seafood or its drippings or juices. Wear protective gloves or clothing when handling raw shellfish. Be vigilant after coastal floods, hurricanes and storm surges. Coastal waters forced into inland areas increase the risk for Vibrio wound infections, particularly for people who are older or who have underlying health conditions.
