Research Corner - Q&A Menopause and Weight Loss by Carla Sottovia | Date Released : 31 Jul 2007 0 comments Print Close Question: My client is going through menopause and wants to know how to shift her "hormonal fat" around the torso area. She has a nutritionist and goes swimming twice a week and does Pilates. The area has not changed since January. Answer: As women reach menopause, there are known physiological changes that may affect fat metabolism. It is known that estrogen and progesterone (hormones) may play an important role in lipolysis (fat oxidation). Thus, with the onset of menopause and the decrease in hormone levels, it could affect the efficiency of fat oxidation. However, despite the effects of menopause, it is still important to keep in mind that your female client is engaged in sufficient aerobic exercise and resistance training to offset the possible side affects of menopause and thus enhance fat oxidation and caloric burn. In this case, swimming two times per week plus Pilates is not enough cardiovascular exercise to elicit sufficient caloric burn and thus enhance fat oxidation. I would suggest the following: Aerobic Exercise: Focus on duration of activity (at least 30 to 40 minutes a session at moderate intensity of 60 percent or greater). The ideal total minutes of aerobic exercise is 200 minutes or more per week. Resistance Training: Two to three times per week including Pilates. Once cardiovascular training is enhanced, the client should see changes in body composition in about 16 weeks or longer. The key again will be total minutes of aerobic exercise per week. Back to top About the author: Carla Sottovia With more than 20 years of experience, Dr. Carla Sottovia has helped individuals achieve a path of personal wellness, improved fitness, and overall quality of life – “My goal is to instill the importance of Fitness/Wellness in client’s lives much like brushing one’s teeth, eating, and sleeping. It is also to educate clients that an individual does not need to be an athlete in order to achieve their inner strength or personal best, and ultimately they can improve their quality of life through an active life-style”. Dr. Sottovia is a native of Rio de Janeiro, Brazil. She received a B.S. in Physical Education from the State University of Brockport, NY (1985); followed by an M.A. in Exercise Physiology from San Jose State University, CA (1990), and her Doctorate in Exercise Physiology from Texas Woman’s University, TX (2002). She holds several Advance personal training certifications in the areas of Functional Movement training & Assessments, Pilates Training, Optimal Flexibility, Vibration Training, Post-injury/Preventive exercise intervention; youth training; sports specific coaching (Running, Swimming & Triathlon). She is also a licensed Wellness Coach and Adjunct instructor (The Cooper Institute) in addition to be the official instructor/representative of the FMS System in Brazil. Dr. Sottovia is an avid triathlete/runner having completed more than 50 triathlons including 3 Ironman Distance Triathlons (Hawaii, Germany, Brazil). She holds a PR of 3hrs. 26 min (Boston Marathon). She is also a published author – Energy Substrate:Truths and Misconceptions, 06” Full Author Details Related content Content from Carla Sottovia How to Control Fat Accumulation: Part 1 Andrew Busch | Articles Revive Your Metabolism John Berardi | Articles Menopause and Exercise Noah Hittner | Articles Metabolism Matters - Part 1 Brigitte Lacy | Articles Menopause and Weight Loss Carla Sottovia | Articles Fat Metabolism at Rest and During Exercise Carla Sottovia | Articles Diet for Menopause and Hormonal Problems Scott Pullen | Articles Managing Menopause Diana Leslie | Articles Menopause and Weight Loss Carla Sottovia | Articles Caffeine and Muscle Development Carla Sottovia | Articles Fueling the Body Carla Sottovia | Articles Celiac Disease Carla Sottovia | Articles Menopause and Weight Loss Carla Sottovia | Articles Caffeine and Weight Loss Carla Sottovia | Articles Post Exercise Eating Carla Sottovia | Articles Caffeine and Exercise Carla Sottovia | Articles Coral Calcium Carla Sottovia | Articles Carb Intake With Weight Loss Carla Sottovia | Articles Body Fat Loss Formula Carla Sottovia | Articles Fat Metabolism at Rest and During Exercise Carla Sottovia | Articles Food Intake and Exercise Carla Sottovia | Articles Protein Metabolism and Physical Activity Carla Sottovia | Articles The Relationship Between Physical Activity and Physical Fitness in Children Carla Sottovia | Articles Please login to leave a comment Comments (0) Back to top