Show notes In today's episode is the first part of an essential five-part series focused on how women, especially those in their 40s and beyond, should approach exercise. I share insights into the complexities of women's health and the crucial aspects of building a fitness regimen that not only aligns with your goals but is also sustainable and responsive to your unique physiological needs. Drawing from conversations with experts like Dr. Stacey Sims and incorporating the approach of 'playing to win' in the realm of women's fitness, I explore the foundational guidelines critical for developing a fitness strategy that resonates with your goals and life. Key Takeaways: The significance of strength training and its impact on muscle density and overall health. The role of cardiovascular training, including HIIT and Zone 2 workouts, in enhancing energy efficiency and fat burning. Understanding the importance of speed and power exercises for bone health, especially during the perimenopause and menopause stages. The foundational principles of establishing a solid fitness base, including nourishing adequately, prioritising sleep, and regular movement. 00:00 Welcome to the Warrior School Podcast 00:49 Introducing the Five-Part Series on Exercise for Women 04:26 Understanding the Guidelines for Women's Exercise 06:59 The Importance of Vision, Current Season, and Foundation in Fitness 16:23 Deep Dive into Guideline One: Strength Training 21:48 Exploring Cardiovascular Training and Speed & Power 26:04 Building a Strong Foundation: The Female Training Pyramid 30:35 Warrior School Success Stories Related podcasts Episode 166: Where do I start? (how to start training again after time off) Episode 172: Strength training 101 Episode 182: How to train in your 40s and beyond Episode 184: The power of plyometrics on body composition and metabolic health Episode 185: HIIT training for fat loss and metabolic health Episode 186: How to approach your training (exercise prescription for strength, cardio and plyometrics)

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