The Kettlebell Workout for Perimenopause

I’ve been wanting to integrate kettlebell training into my workout for a long time.

I’ve played around with it a bit but not too seriously. I posted this video because it talks about the advantages of Kettlebell training for women specifically, and I would say for women during perimenopause.

Here are two important reasons why:
1) Kettlebell training Involves ‘ballistic’ moves that strengthen connective tissues and joints. This is good news for maintaining bone density as we get older. This movement creates tension on our bones via the connective tissue, helping to maintain and stimulate our bones strength. But keep in mind, for those of us getting older or with hypothyroidism, ballistic moves need to be done with care and caution so as to keep muscle and joint soreness and inflammation to a minimum.

Ballistic moves are considered ‘Power’ moves in the fitness world. They involve an initial phase of concentric, or compressing and loading muscles tension which is released into an explosive muscle exertion movement.
If done too hard or too fast, with too much weight and incorrect form, you are asking for sore muscles & joints, a longer recovery time and the potential for injury. So take it easy and learn correct form.

What I like about the above video is that the movements presented are very gentle and easy to regress or control.

2) Kettlebell workouts use groups of muscles rather than isolating muscles, allowing for strengthened functional use of your body outside of the workout, including better balance. T-Tapp is similar in that the moves do not isolate a muscle but work with several muscle groups at once. (T-Tapp also helps to build bone density without the use of weights, if kettlebells aren’t your thing).

Here’s another simple, beginner kettlebell workout (excuse the ad at the beginning)

What Size Kettlebell?
Many opinions on this vary as you don’t useĀ kettlebells like a dumbbell but use comprehensive or several muscles at once in the moves. Here is a general, conservative guideline:

  • Many women start out with a bell between 5# and 10# if they have little or no fitness background so they can learn correct form.
  • For women in some shape but weight to lose you can start 15# to 20#.
  • Women who are fit but need to get in better shape can start with 25# kettlebells, but I would suggest going to a store and trying it out first.

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Dorothy provides tips and information for staying fit and happy naturally during perimenopause and beyond, using the T-Tapp workout and more.

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