Dr. Stacy Sims

I've got to have a lot of muscle fibers and I need to be able to recruit them quickly to have a very strong contraction to withstand that stress and load. So now we can build lean mass, strength and power without estrogen.

So when we're looking at perimenopause, we have to look at all the systems that are being affected and we have to look at that external stress to apply to the body to create the adaptations that we want. So when we look at it, it's all about the intensity and the quality of the work. It's not about volume.

So when we're looking at perimenopause, we have to look at all the systems that are being affected and we have to look at that external stress to apply to the body to create the adaptations that we want. So when we look at it, it's all about the intensity and the quality of the work. It's not about volume.

So when we're looking at perimenopause, we have to look at all the systems that are being affected and we have to look at that external stress to apply to the body to create the adaptations that we want. So when we look at it, it's all about the intensity and the quality of the work. It's not about volume.

So like I said earlier, where zone two is not really appropriate for women, at this point, it doesn't really do much for women at all. Because when you take away our sex hormones, we're really endurant. We're really fatigue resistant. We burn a lot of fat. So we have to look at how do we polarize it. We want to do some true high intensity work.

So like I said earlier, where zone two is not really appropriate for women, at this point, it doesn't really do much for women at all. Because when you take away our sex hormones, we're really endurant. We're really fatigue resistant. We burn a lot of fat. So we have to look at how do we polarize it. We want to do some true high intensity work.

So like I said earlier, where zone two is not really appropriate for women, at this point, it doesn't really do much for women at all. Because when you take away our sex hormones, we're really endurant. We're really fatigue resistant. We burn a lot of fat. So we have to look at how do we polarize it. We want to do some true high intensity work.

So that's 30 seconds or less, as fast and hard as you can go with two to three minutes recovery to have full recovery to be able to do it again. Might do that two or three times. Or we do true high intensity interval training.

So that's 30 seconds or less, as fast and hard as you can go with two to three minutes recovery to have full recovery to be able to do it again. Might do that two or three times. Or we do true high intensity interval training.

So that's 30 seconds or less, as fast and hard as you can go with two to three minutes recovery to have full recovery to be able to do it again. Might do that two or three times. Or we do true high intensity interval training.

And that is a little bit lower intensity and a little bit longer, but you're still really polarizing where when you go to do your interval, you're doing it at the intensity you're supposed to. And the recovery, you're fully recovering so that you can hit that intensity again. So the three big things there are proper strength training. and the intensity of your sprint or high intensity work.

And that is a little bit lower intensity and a little bit longer, but you're still really polarizing where when you go to do your interval, you're doing it at the intensity you're supposed to. And the recovery, you're fully recovering so that you can hit that intensity again. So the three big things there are proper strength training. and the intensity of your sprint or high intensity work.

And that is a little bit lower intensity and a little bit longer, but you're still really polarizing where when you go to do your interval, you're doing it at the intensity you're supposed to. And the recovery, you're fully recovering so that you can hit that intensity again. So the three big things there are proper strength training. and the intensity of your sprint or high intensity work.

So like I said, it's not a lot of volume, it's the quality. Because each one of those factors affects the body in a way that will cause positive change. So strength, like I said, you know, you're going to get that central nervous system response.

So like I said, it's not a lot of volume, it's the quality. Because each one of those factors affects the body in a way that will cause positive change. So strength, like I said, you know, you're going to get that central nervous system response.

So like I said, it's not a lot of volume, it's the quality. Because each one of those factors affects the body in a way that will cause positive change. So strength, like I said, you know, you're going to get that central nervous system response.

to build bone and muscle when we're looking at that high intensity interval training which is not full intensity but maybe 80 percent this is causes more of a cardiovascular and a blood glucose improvement and then when we're doing that high high intensity sprint interval work It causes a cascade of what we call myokines.

to build bone and muscle when we're looking at that high intensity interval training which is not full intensity but maybe 80 percent this is causes more of a cardiovascular and a blood glucose improvement and then when we're doing that high high intensity sprint interval work It causes a cascade of what we call myokines.

to build bone and muscle when we're looking at that high intensity interval training which is not full intensity but maybe 80 percent this is causes more of a cardiovascular and a blood glucose improvement and then when we're doing that high high intensity sprint interval work It causes a cascade of what we call myokines.

So these are little hormone and feedback molecules that go from the skeletal muscle to the liver and the storage area of body fat and says, you know what? We don't need to store body fat. We don't need to take these circulating molecules. fatty acids and make them visceral fat. We need to use them and store them in really active tissue.