The number one killer of women globally isn't cancer. It's cardiovascular disease. This comes as a surprise to many people, who mistakenly assume that statistic is reserved for men. Unfortunately, cardiovascular disease takes top spot for both sexes.

Diet, activity levels, genetics, lifestyle habits and stress play a part.

But when women go through menopause, the risk increases as the protective element of the female sex hormone Estrogen is no longer available. Fortunately, there's many ways to reduce the risk and improve heart health.

Train the aerobic system

Training the aerobic system is underrated and under-utilised in the fitness space.  People either think that they don't need to, that it'll make them gain fat or is irrelevant to their strength/gains goals.

The truth is - a conditioned aerobic system is crucial for general health and all goals.

Research has clearly shown that life expectancy is closely related to aerobic fitness.  A good engine (eg Cardiovascular system) can protect against CV disease.

And since CV disease is the leading cause of death for women globally, it's damn important that we help our clients improve it.

How?

By programming in at least 150 - 300 minutes of moderate to intense aerobic activity (eg above 60% MHR) per week (as per ACSM + WHO exercise guidelines).

Practically this means:

👉🏽 Finding movement opportunities across a week for the client (educate the client on how to move more)

👉🏽 Specifically, program in a mix of different intensities and durations across a week and month (don't just rely on HIIT - it's the wrong energy system!)

👉🏽 Add conditioning opportunities within your session e.g. including a 12 min AMRAP at the end of the session or programming an aerobic session instead of a strength session

👉🏽 Programming in aerobic recovery sessions (e.g. treadmill walk on Incline 5 for 20 mins)

👉🏽 Monitoring overall recovery markers (such as HRV, readiness to train, PRE, soreness, menstrual cycle status, appetite and sleep)

I know this may feel like more work.  It can be in the beginning when you're figuring out how to put all the programming pieces together, but once you're comfortable, it becomes easy.

The take-home message is to strategically program aerobic conditioning and strength training for all women over forty because it's not just about the look; it's about their life.