2.
Cardio Crusher
Your path is clear— you're the Cardio Crusher, determined, strategic, and goal-oriented. We see you out there going the distance, chipping away at the miles, conquering challenges with a plan, and being energized by the process, repetition, and routine. Cardio Crusher, ENDURANCE is your superpower.YOUR KRYPTONITE:Suddenly, what you've been doing doesn’t feel like it's working the way it used to. Something’s different— your body's changing. All those miles don't feel like enough anymore.Maybe your metabolism is slowing, maybe it's age-related changes in hormones, but without any noticeable changes in your diet or activities you've begun to gain more body fat and are losing muscle and strength. You're tempted to follow the advice that says "move more and eat less" but you don't have the time or the energy for that and the aches, pains, injuries are accumulating.They say you’re just getting old and you have to accept it but you wonder, "am I doing everything I can?"Because your midlife and retirement plans include hiking, running, cycling, exploring, and being active for your entire life. And the last thing you want is to spend the second half of your life sidelined and spending all your time in your doctor’s office.But it feels like all roads are leading that way and you're feeling frustrated and defeated.WE RECOMMEND:For women, it's very common to have the things that used to work well to maintain your resilience, health, and body composition for decades no longer feel effective. It's not all in your head. It's true— your body IS changing. In the years leading up to menopause, our estrogen and progesterone levels fluctuate and, post menopause, they flatline. And since these hormones do so much more than just regulate our menstrual cycles and reproduction, our bodies start to shift and adjust to a different hormone composition. Every system in the body is affected.But it's not the end of the world ... it's just time for a new approach. One that considers the natural, normal changes that occur as you age.Cardio Crusher, since endurance is already your jam (go you!), to get better results, we encourage you ease up a bit on the long slow distance volume to make some room for the following in your training:2-3 days/week of lifting heavy with some power/plyometric training 1-2 days/week of high-intensity interval training (HIIT) or sprint interval training (SIT)Here's why: Estrogen is our muscle-building hormone, so as we lose it, it becomes much more difficult to build and maintain muscle mass. This can lead to undesirable body composition changes, a loss of speed and power output, and increases in baseline blood glucose levels. These changes, if left unchecked, can not only mean we lose our ability to stay active, but might also ultimately lead to a loss of independence and autonomy as we lose our ability to do day-to-day things like carrying groceries, playing with kiddos/grandkiddos, and climbing the stairs.But - keep reading - because with a couple of key changes to our training, we can reduce the effects of these hormonal changes.When we lift weights regularly, we see improvements in:muscle mass and muscle functionbalance and coordination for fall and fracture preventionblood glucose control, which helps reduce your risk of developing diabetesWhen we add plyometric exercises and power training ex. explosive movements, bouncing, hopping, skipping, jumping, and bounding, we see improvements in:fast-twitch muscle fiber developmentpower output by increasing the amount of force your muscles can producemulti-directional bone density and strengthAnd finally, studies on women have shown that adding some HIIT or SIT intervals to your weekly training schedule (along with lifting heavy) can improve body composition better than low or moderate intensity cardio alone.HOW WE CAN HELP YOU:Stronger365 3-day Full or Lite: https://milestogoathletics.com/stronger365/
