Perimenopause and Fitness: Adjusting Your Approach

For most of us, age isn’t a barrier to our goals – whether that’s getting a personal best in your latest race or securing that promotion. But perimenopause can creep up on us when we least expect it, wreaking havoc with our moods, body, and energy levels.

Understanding Perimenopause

Perimenopause is the period leading up to menopause when you may experience symptoms like hot flushes, sleep problems, and a slow metabolism. The catch is that your periods haven’t stopped yet. Fitness coach Liv Banks explains that while exercise can help perimenopausal women, it may be the last thing on your mind depending on your symptoms.

“As a women’s health and fitness coach with over 15 years of experience, and someone navigating perimenopause myself, I get the unique challenges we face during this phase, particularly weight gain from fluctuating hormones,” says Banks. “Many of us think that once we hit 40, we need to dial back the intensity of our cardio workouts, but for those who’ve kept up with fitness, it’s not about slowing down—it’s about tweaking how we approach recovery.”

The Role of Exercise

Banks emphasizes that our bodies don’t recover from stress (whether from exercise or life) as easily as they used to. High cortisol levels, if not managed with proper recovery, can sabotage fat loss efforts. Lifestyle changes like replacing processed foods and alcohol with nutrient-dense foods and ensuring solid sleep are crucial. These adjustments not only help you feel good but also set the stage for effective workouts.

Heart Rate Zone Training

Heart rate zone training revolves around working out at specific heart rate zones, percentages of your maximum heart rate (MHR). Banks explains, “A simple way to figure out your MHR is to subtract your age from 220. For instance, as a 43-year-old woman, my MHR is around 180 bpm. For Zone 2, perfect for steady fat-burning sessions, I’d aim for about 117 bpm. For HIIT (Zone 4), I’d push to hit around 153 bpm—great for becoming a super fit badass.”

Fitness Levels and Heart Rate Zones

Your fitness level significantly impacts your heart rate training. If you’re new to cardio or a bit rusty, starting at a comfortable pace and gradually building intensity is crucial to prevent injuries and ensure safe progress. For those with a decent fitness level, hitting the target heart rate is more manageable.

Heart Rate Zones Breakdown

Here’s a breakdown for a 45-year-old woman of average fitness:

• Zone 1: Very Light (50-60% of MHR) – 96 bpm

  • Purpose: Warm-ups, cool-downs

  • Benefits: Overall health, aids recovery

• Zone 2: Light (60-70% of MHR) – 113 bpm

  • Purpose: Fat-burning

  • Benefits: Builds aerobic capacity, endurance

• Zone 3: Moderate (70-80% of MHR) – 130 bpm

  • Purpose: Steady cardio

  • Benefits: Boosts cardiovascular fitness, oxygen efficiency

• Zone 4: Hard (80-90% of MHR) – 148 bpm

  • Purpose: HIIT, push limits

  • Benefits: Increases aerobic/anaerobic capacity, strengthens muscles

• Zone 5: Maximum Effort (90-100% of MHR) – 166-180 bpm

  • Purpose: Short bursts of all-out effort

  • Benefits: Increases power, speed, athletic performance

Banks advises incorporating Zone 3, 4, or 5 exercises no more than twice per week in short durations, like a 15-minute HIIT circuit. Follow intense sessions with a protein-rich meal, hydrate well with electrolyte-infused water, and balance with Zone 1 and 2 activities, such as walking.

The Importance of Recovery

Perimenopausal women should limit HIIT or very intense cardio to no more than twice a week. Instead, replace some intense sessions with more walking, yoga, or pilates. Daily walking is effective for fat loss and maintaining heart health without overtaxing the body.

Identifying Perimenopause

The most common symptom of perimenopause is an irregular period. Other symptoms include mood changes, trouble concentrating, changes in sexual desire, vaginal dryness, night sweats, headaches, and hot flushes. Typically, perimenopause starts between ages 40 and 45 but can begin in the 30s. There is no definitive test for perimenopause; speaking with your doctor is recommended if you suspect you're experiencing these changes.

By understanding and managing the challenges of perimenopause, women can maintain their fitness levels, wellbeing, and continue to achieve their goals.