The Importance of Exercise: Why HIIT and Weight-Bearing Workouts Are Game-Changers
We all know exercise is important, but let’s be real: not all workouts are created equal. If you’re looking to get the most bang for your buck (or your sweat), you might want to rethink your routine. After reading and researching what types of exercises and workouts are truly beneficial for our bodies, I’ve discovered that not all workouts are created equal. Here’s why High-Intensity Interval Training (HIIT) and weight-bearing exercises are not only effective but might just be the key to getting stronger, fitter, and feeling better—especially if you’re navigating the ups and downs of pre-menopause or menopause. While traditional methods like long hours of steady cardio have their place, newer approaches like High-Intensity Interval Training (HIIT) and weight-bearing exercises are making a serious case for being the ultimate fitness strategies. Here’s why these workouts are worth considering for a healthier, stronger, and more energized you.
1. Why HIIT Is a Total Game-Changer Over 60-Minute Cardio Sessions
If you’ve been religiously logging long, steady hours of cardio—say, a 60-minute jog—you might want to consider swapping it for something that gets your heart pumping faster and your metabolism firing: HIIT.
High-Intensity Interval Training (HIIT) is all about quick bursts of intense effort followed by short recovery periods. It’s not only more time-efficient (hello, 10-20 minute workouts) but also way more effective for fat loss. Why? Well, long-duration cardio tends to make you hungry afterward—sometimes really hungry. Studies show that long cardio sessions can increase appetite, potentially leading to overeating after your workout (Tremblay et al., 2010). On the flip side, HIIT keeps that hunger in check, and it burns fat faster because it kicks your metabolism into high gear, even after you finish the workout (Keating et al., 2017).
So, if you’re short on time and want a workout that gives you more energy (without making you raid the pantry), HIIT is where it’s at.
2. Weight-Bearing Exercises: A Must for Bone Health (Especially if You’re Approaching Menopause)
Let’s talk about something that’s often overlooked: bone health. If you’re a woman, especially if you’re getting closer to menopause, maintaining bone density becomes a big deal. Here’s where weight-bearing exercises like weightlifting and resistance training come in—these aren’t just for building muscle, they’re crucial for protecting your bones.
As estrogen levels drop during menopause, women are at higher risk for conditions like osteoporosis, which makes bones more fragile and prone to fractures. But don’t panic—weight-bearing exercises actually help stimulate bone growth and strengthen bones, which is a huge win when it comes to bone health (Villareal et al., 2006). Plus, lifting weights and doing resistance training helps you maintain muscle mass, which tends to decrease as we age. The more muscle you have, the better your metabolism works. It’s a win-win.
If you’re in the premenopausal or menopausal stage, don’t shy away from picking up some weights. Your bones—and your body—will thank you for it.
3. The Power of Regular Exercise
We all know exercise is great for keeping our bodies in shape, but it also has a massive impact on mental health. Regular physical activity releases endorphins, those “feel-good” chemicals that boost your mood, reduce stress, and help you sleep better at night. And let’s face it, during menopause (or any major life change), we can all use a little help in the stress-management department.
But exercise isn’t just for mental health—it’s also your best friend when it comes to managing menopause symptoms like mood swings, hot flashes, and weight gain. The North American Menopause Society (NAMS) suggests that physical activity is one of the best ways to manage these symptoms and keep your quality of life high (North American Menopause Society, 2020).
Conclusion
So, next time you’re thinking about hitting the gym, remember it’s not about the number of minutes you spend on the treadmill. HIIT workouts are shorter but more effective, helping you burn fat without making you extra hungry afterward. And if you’re premenopausal or menopausal, weight-bearing exercises are crucial for maintaining bone health and muscle mass.
No matter your age or fitness level, regular exercise is the secret sauce for a healthier, happier you. So, get moving, and feel the benefits for yourself!
References:
- Tremblay, A., Simoneau, J.-A., & Bouchard, C. (2010). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 39(3), 33-39.
- Keating, S. E., & Zeni, S. G. (2017). High-intensity interval training: A review of its impact on health and fitness. Journal of Science and Medicine in Sport, 20(2), 128-133.
- Villareal, D. T., & Fontana, L. (2006). The effects of resistance training on the skeletal muscle and bone mineral density in elderly women. Journal of Bone and Mineral Research, 21(2), 323-332.
- North American Menopause Society. (2020). Menopause and exercise. Menopause. Retrieved from https://www.menopause.org