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      How To Exercise During Perimenopause To Maintain A Healthy Body Composition

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      No, you’re not imagining things! Perimenopause marks a major shift in a woman’s body – with hormonal fluctuations impacting muscle tone, metabolism and energy levels. The right training approach can help counteract these changes, keeping you strong, lean, confident and even looking and feeling better than you’ve ever felt before! But you should educate yourself ahead of time and have a set “game plan” in place to remain on track. This perimenopause workout plan should help get you started.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.Why Is It Important To Exercise During Perimenopause?Call it the revenge of the middle-aged women if you will, but the fact is that women are taking better care of their health than ever before. And according to Discovery, the focus on women’s health is increasing worldwide.Many women between the ages of 40 and 50 are fully embracing their “health-era” and it’s an important time to do that. Research published in PLOS Medicine found that women in their 40s and 50s who consistently exercised had better health-related quality of life than those who didn’t. But it’s also never too late to start. The researchers reported that the benefits were the same for women who began to consistently exercise at age 55 as those who always had.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”In the season when you are fortunate enough to move, ensure to make every movement count!It’s empowering to know that the movement you incorporate today, will sustain your body and health for years to come. Personal trainer Angelique has seen it herself. She’s worked with many women who lived healthily and trained all through their life, and when they then suddenly fell ill, their body was able to sustain their health and help them fight through life’s challenges. In the season when you are fortunate enough to move, ensure to make every movement count!How To Exercise For PerimenopauseThe key to navigating perimenopause with ease is a balanced approach. In this fast-paced and ever-changing phase of life the word “balance” may not be a huge part of your vocabulary but it’s worth working towards. A hybrid training approach incorporating strength, cardio and mobility/recovery is what’s recommended during perimenopause. But it’s important to note that how long and how often you do each component matters, too.Strength TrainingHow Often: 3-4x per week.Strength training is a non-negotiable. This is your number one tool for preserving lean muscle mass and keeping your metabolism humming. The more muscle you have, the more effectively your metabolism works and therefore the more calories you will burn while resting. In order to promote muscle growth, you need to stimulate your muscles through lifting weights. That’s because lifting weights stimulates muscle protein synthesis, helping you retain strength and shape while preventing excess fat gain.As oestrogen levels dip, muscle breakdown accelerates, making it crucial to engage in resistance exercises. Don’t be afraid to lift too heavy. When you are young and your testosterone levels are high and you have a combined high muscle tone, the fear of gaining too much muscle too fast could be more justified. But during your 40’s and 50’s this fear is no longer valid. Focus on compound movements like squats, deadlifts and presses to work multiple muscle groups efficiently.READ MORE: Less Sex Could Lead To Early Menopause, According To This StudyCardio How Often: 2-3x per week.Opt for a mix of steady-state and high-intensity interval training (HIIT) for heart health and fat metabolism.High Intensity Interval TrainingAn academic review of over 50 studies showed that two weeks of continuous HIIT reduced insulin resistance more than traditional continuous exercise. HIIT is great for the perimenopausal phase as it promotes an increase in insulin sensitivity and therefore could reduce weight gain.Aim for one HIIT session of a maximum of 20 minutes. Anything longer than 20 minutes isn’t truly HIIT as you aren’t able to maintain the maximum training effort required by HIIT. Plus, overdoing it with the intensity could exacerbate the already existing hormonal imbalances that come with being perimenopausal by increasing your cortisol levels.Steady-State CardioSteady-state cardio is where you sustain the same level of effort over a long period of time. There is no need to outrun the person next to you on the treadmill or even do the fastest sit ups in the room. Slow and steady wins the race and preventing injuries from occurring is far more important. Sustained workouts are where it’s at! Even just a moderate walk up and down a bench, will do. READ MORE: When Menopause Impacts Your ProductivityMobility & Recovery How Often: DailyYoga, Pilates and stretching enhance flexibility, reduce injury risk and support joint health. And as you go through perimenopause, your muscles may not recover in the same way they used to. Your muscle stem cells (aka satellite cells) are crucial in muscle regeneration and repairing damaged muscle fibres. And these cells need oestrogen in order to function optimally but as we know, your oestrogen levels decline during perimenopause, which is why you need to prioritise recovery during this period.That’s easier said than done, of course. Finding time every day to fit in an hour-long yoga session while humming Enja can be challenging. But there’s an easy way to get in some self-care and stretching. When you sit in the bath – alone – try touching your toes and doing small basic stretches while your body is warm and during a period in the day when things have hopefully calmed down.Then, once a week try to do a 45- to 60-minute yoga session. A study in the Journal Of Obstetrics And Gynaecology Research found that yoga can soothe hormonal symptoms in perimenopausal women – including changes in your body composition. The study showed that yoga stimulated the glands responsible for regulating your hormones.NEAT ExerciseHow Often: DailyStaying active outside of your dedicated sweat sessions is important too. And that’s where Non-Exercise Activity Thermogenesis or NEAT comes in. NEAT refers to the energy you burn when you’re not eating, sleeping or formally exercising. Some ways to increase NEAT would be walking more, getting a standing desk, doing some gardening or playing with your kids.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?According to Dr James Levine, known for his research on NEAT, someone with high NEAT could burn up to 2000 extra calories per day compared to a similar person with low NEAT. And in a 2006 research paper, Levine found that obese people tended to spend 2.5 more hours each day sitting than sedentary lean people. This is important because a 2014 study showed that just two hours of sitting can cancel out the benefits of a 20-minute workout.Weekly Workout Schedule For PerimenopauseNeed a visual reminder to help you schedule your weeks? Here’s the type of exercise you should be doing as well as how often throughout your week. More

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      Technogym unveils innovative dumbbells for chic at-home strength trainings

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      Life

      8 seconds ago

      Premiere fitness brand Technogym launches innovative weights of 12 sets of connected dumbbells packaged into one.
      The go-to brand for champions and training enthusiasts, founded by Nerio Alessandri, continue lead the game with a game-changing product that makes workouts even more seamless and intuitive. Built-in with a sensor, the smart technology customises your workout allowing you to adjust the weight (ranging from 2 to 24 kg, in increments of 2 kg) based on your training needs, analyze every movement and track performance for maximum results. The data collected through the Technogym AI Coach help you choose the exercise and weight and access a training experience tailored to you through the Technogym App.

      In true Technogym style, the design boasts of a sleek, minimal, and a elegant appearance. Its ergonomic and compact and includes a stand with an exercise mat, a foam roller, three loop bands, that allows you to easily store everything away after completing a workout.
      Founded in 1983, Technogym is a leading global brand in the fitness, wellness, sport and health sector. Technogym offers a complete ecosystem of connected smart equipment, digital services, training content and apps, giving every single user the chance to access a fully customised workout experience, anytime, anywhere: at home, at the gym and on the go.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      “I’m A Yoga Instructor And Do These 8 Moves To Open My Hips And Loosen Tight Lower-Body Muscles.”

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      Shakira said it best. Your hips don’t lie and that’s especially true as you start to get older. That’s why we want to urge you to make yoga for hips and lower-body part of your day-to-day. And we’ve got the perfect stretches for you, straight from a yoga instructor. They’re simple and accessible so you can add them to your morning or nighttime routine with ease. Meet the experts: Wimpie van der Meijden is a physiotherapist and founder of Athletic Recovery Centre in Cape Town. Oratiloe Matla is a yoga instructor and WH Cover Search 2024 finalist.Benefits Of Lower-Body Stretches & Yoga“Stretching and flexibility isn’t necessarily about extreme poses, but improving the quality of your everyday movement,” says Oratiloe Matla, yoga instructor and WH Cover Search 2024 finalist (find out how to enter our 2025 WH Cover Search here).“We rely on our legs for the most basic movements, like walking, driving, even sitting. What we don’t realise is the tension we take up from these everyday basic movements, and engaging in lower body stretches is the perfect way to release that tension,” says Matla. “Having a flexible lower body enables us to move with ease, strengthen our workouts (hello runners!), improve posture and experience less pain,” says Matla.According to physiotherapist and founder of Athletic Recovery Centre in Cape Town, Wimpie van der Meijden, some benefits you can expect to enjoy when you do lower-body stretches include:Improved flexibility and range of motion: This can reduce the risk of injuries.

      Enhanced blood flow and muscle recovery: Better circulation aids in nutrient delivery and waste removal.

      Postural improvements and balance: Regular practice can help correct muscle imbalances.

      Stress reduction: Yoga, in particular, integrates breathing techniques that reduce overall stress.

      Prevention of chronic pain: By keeping muscles supple, you lower the likelihood of developing conditions like lower back pain.“Our body communicates – what a gift! Don’t let that lower back pain shame you into thinking something’s wrong with you – it’s a sign to stretch,” Oratiloe encourages.READ MORE: “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”How To Perform Lower-Body Stretches SafelyYes, it’s actually possible to do some damage if you aren’t stretching properly. So make sure you don’t just go into that glute stretch guns blazing. Below are Wimpie van der Meijden’s tips to safely incorporating stretches into your life.Warm-up firstSpend 5-10 minutes doing light cardio. We’re not saying you should break out in a sprint. Doing something like brisk walking is perfect and it will help to increase blood flow. Incorporate dynamic stretching pre-activityDoing some dynamic stretching before you do a workout, yoga flow or stretch session prepares your muscles for movement. You don’t want to be doing static stretching before your workout because it could increase your risk of injury. Not sure where to start? Try this 6-move dynamic warm-up here.Use static stretching post-exerciseOnce you’re done with your workout, it’s time for static stretching. Hold your stretches for 30 seconds or more without bouncing. Try these 3 stretches post-workout, making sure to hold each for at least 30 seconds.Dynamic Stretching vs. Static Stretching: Static stretching refers to holding a position isometrically for a given duration. Dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.Listen to your bodyYou should stretch to the point of mild tension, not pain, van der Meijden warns. And Oratiloe shares the same sentiment. “Yoga teaches us to move mindfully and that means allowing your practice to meet you where you are. This way you learn to identify the difference between experiencing pain or tension in a stretch,” she says.“Sharp pain is an indication that you’re over-exerting yourself or a sign of injury – whereas tension usually means you’re being challenged, and that kind of discomfort is the one you breathe through and eventually ease into.”READ MORE: The 3 Stretches You Should Be Doing DailyProgress graduallyYou shouldn’t jump straight into a 40-minute stretch session if you’re not even regularly stretching after your workout. Again, it’s all about listening to your body. “Increase intensity and duration slowly over time,” advises van der Meijden.And don’t forget two more important things; breathing and patience. “Breathe. Please breathe. And be patient with yourself,” reminds Matla.Focus on proper formVan der Meijden says you should consider consulting a professional or using instructional resources to ensure you’re performing movements correctly.Why Stretching Is Important As You AgeA study of men and women aged 55 to 86 in the Journal of Aging Research found a decrease in flexibility of the shoulder and hip joints by about 6 degrees per decade, with a significant decline after 70 years. And that decreasing flexibility can affect your day-to-day life. “Feeling stiff in your lower body, especially your hips can lead to injuries and discomfort when performing simple tasks,” says Matla.“Several studies have demonstrated that older adults who incorporate stretching and flexibility exercises experience better mobility, reduced joint stiffness, and an overall enhanced quality of life,” says van der Meijden. And it really is all about streeeeetching that quality of life. Research in the International Journal of Yoga and related studies highlight that regular stretching and yoga improve mobility and balance – critical factors for long-term musculoskeletal health, notes van der Meijden.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More FlexibleHow To Reduce The Effects Of Ageing On Your JointsHere are van der Meijden’s top tips for staying mobile as you age:Engage in low-impact exercise: Activities such as swimming, cycling or walking reduce joint stress.

      Do strength training: Helps support and stabilise joints.

      Incorporate flexibility routines: Regular stretching or yoga can maintain range of motion.

      Maintain a healthy weight: This reduces excess stress on weight-bearing joints.

      Make sure your nutrition is balanced: A diet rich in anti-inflammatory foods and omega-3 fatty acids can support joint health.

      Stay hydrated and rest adequately: This is essential for joint lubrication and recovery.How Long Do I Need To Stretch For?We’re not saying you have to spend hours in downward dog. At Athletic Recovery Centre in Cape Town they’ve witnessed dramatic improvements with consistent short-duration (even five minutes a day) stretching or mobility routines. “Five minutes a day of dedicated time to improve oneself can lead to measurable improvements in flexibility and reductions in pain,” says van der Meijden.Best Yoga Stretches For Hips And Lower-BodyInstructions: You can practice these yoga stretches as a warm-up before your weight training or run.On recovery days: where your main goal is just to stretch, hold the poses for 30 seconds on each side, with deep breaths.For the insomniacs: lean more into the static poses (1, 2, 5) as you focus on your breathing to activate your parasympathetic nervous system, inducing sleep.For the early risers: perform (3, 4, 6) as dynamic stretches to energise the body. When doing the entire sequence, hold each pose for x5 breaths (x1 breath = inhale + exhale).Pro Tip: Try to identify any imbalances in your body – we all have a ‘good’ side (a more flexible side, that is) and that means we need to give more time and care to the tighter side. “When I’m on the mat, I usually start with the side that’s tighter or weaker and hold the stretch for longer,” says Matla. 1 . Butterfly Pose (Baddha Konasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: This is great for those who spend hours at their desks by helping to release tension from prolonged sitting. It stretches the inner thighs, groin and hips and improves circulation in the pelvic region.How To: Sit with your spine tall and bring the soles of your feet together. Let your knees fall outward. Hold your feet with your hands and gently press your knees down. Inhale to lengthen the spine, exhale to deepen the stretch. Stay here for 30 – 60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow.Modification: Sit on a cushion if your knees are high off the ground.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain2. Reclined Figure Four Pose (Supta Kapotasan)  Why It Rocks: Runners and those with tight hip muscles, this is your holy grail. This opens the outer hips and glutes and relieves tension in the lower back.How To: Lie on your back and cross your right ankle over your left thigh (A). Hold behind your left thigh and pull it toward your chest. Inhale to lengthen, exhale to deepen the stretch. For a hamstring stretch, extend the bottom leg up (B). Hold for 30-45 seconds, then switch sides. 3. Low Lunge (Anjaneyasana)Why It Rocks: It’s an essential pillar of a strong lower body, strengthening the lower body and improving balance. It stretches the hip flexors and quadriceps and opens the chest when arms are lifted.How To: Step your right foot forward into a lunge, left knee resting on the mat. Keep your front knee stacked over the ankle (A). Sink your hips forward while keeping your chest lifted. Place your hands either on the top of the knee or on the mat (B). Exhale as you sink deeper into the pose. To stretch further into the hips, lift your knee off the mat (C). Hold for 30–45 seconds, then switch sides.Modification: Place yoga blocks under your hands for support if needed.4. Lizard Pose (Utthan Pristhasana)  Why It Rocks: Lizard pose deeply stretches the hip flexors, groin and hamstrings. It improves hip mobility and enhances flexibility in the lower body.How To: Start in a low lunge with hands inside the front foot (A). Keep the back leg extended or rest the knee on the floor. Lower onto your forearms if possible. Inhale to create space, exhale to sink deeper. To open up more into the hips, place your hand on the knee and push yourself away as you lift the chest (B). Hold for 30 – 60 seconds, then switch sides. Modification: Use a block under your forearms if they don’t reach the floor.Knowledge Boost: “Sometimes tears may flow while you’re in a stretch, especially since our hips store emotions and trauma –allow yourself to journey through that release with no shame,” says Matla.5. Pigeon Pose (Eka Pada Rajakapotasana)Why It Rocks: If you’ve been going through a lot lately, this promotes relaxation and release of stored emotions in the hips. It deeply stretches the hip rotators and glutes and relieves lower back tension.How To: From table top, bring your right knee forward and place it behind your wrist (A). Extend your left leg straight back. Square your hips as much as possible (B). Inhale to lengthen, exhale to release tension. Fold forward over your right shin for a deeper stretch. Hold for 30 – 60 seconds, then switch sides.Modification: Place a block or bolster under your hip if you feel too much strain.READ MORE: 4 Prenatal Yoga Moves To Do At Home6. Yogi Squat (Malasana)  Why It Rocks: This next-level squat strengthens the lower body and improves pelvic stability. It also enhances hip mobility and aids digestion by stimulating abdominal organs.How To: Stand with feet slightly wider than hip-width apart. Lower into a deep squat, keeping your heels on the ground if possible. Bring hands to heart centre and press elbows against knees (A). Inhale to lengthen the spine, exhale to sink deeper. Hold for 30–60 seconds. To make this stretch more dynamic, reach each arm up as you twist the torso and lift the chest towards the extended arm (B). Return to yogi squat (A).Modification: Place a block under your seat for support if needed.7. Hero’s Pose (Virasana)Siobhan Brazier (@sbrazierphotography)Why It Rocks: It’s an amazing stretch for the quadriceps and the often-overlooked ankles. It also encourages better posture and relieves knee tension.How To: Kneel with your knees together and feet slightly wider than hips. Sit between your heels with your spine tall (A). Inhale to lift the chest, exhale to soften the legs. Hold for 30–60 seconds. For a more dynamic stretch, you can lift your chest as you inhale and contract your torso as you exhale, moving through a seated cat and cow. Modification: Place a block or cushion under your hips if sitting is uncomfortable.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your Routine8. Half Hero Pose (Ardha Virasana)  Why It Rocks: A real all-rounder, this move stretches the quadriceps and hip flexors, improves flexibility in the knees and ankles and also helps realign posture.How To: Sit with both legs extended forward. Bend one knee and bring the foot beside your hip, like in Hero’s Pose. Keep the other leg extended straight (A). Inhale to sit tall, exhale to relax into the pose. Hold for 30–60 seconds, then switch sides. To deepen the stretch in your hamstring, fold forward. To deepen the stretch in your quads, lean backwards resting on your elbows (B). Modification: If knee discomfort arises, sit on a cushion or keep a slight bend in the extended leg.Workout Images: Siobhan Brazier (@sbrazierphotography) More

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      The 4 Best Exercises To Do If You’re Going Through Perimenopause

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      Going through perimenopause? Adjusting your exercise routine to account for that could make the world of difference. And strength training is a great place to focus your energy (it helps you preserve lean muscle mass and keeps your metabolism humming). Learn the basics and then tackle these four perimenopause workout moves to maintain muscle through this new life phase.What Role Do Hormones Play?One of the major reasons perimenopause is so disruptive both to our lives and bodies, is due to hormones. During this period your hormones are out of sync and constantly changing.One of those important and ever-changing hormones is testosterone. Our testosterone levels naturally decrease as we age, especially around menopause. While we usually associate testosterone with men, testosterone plays a huge role in women’s health; impacting everything from sexual desire and mood to bone health, muscle strength and energy levels.Oestrogen is another hormone that declines during perimenopause. This hormone helps control hunger signals, regulate metabolism and body weight, so lower levels may lead to weight gain. That’s why strength training is so effective as you go through perimenopause; it’s boosts your metabolism and helps you preserve and build lean muscle mass.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?It’s important to be aware of how your hormones change through perimenopause because if you understand how the human body works, you’ll be better equipped to prevent or at least reduce the major risks and symptoms of menopause, says personal trainer Angelique van der Linde. Being able to narrow down when you are in perimenopause is vital for your health and reduced symptoms in menopause. The sooner you are able to pinpoint where you are in your hormonal cycle in life, the better.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.What Helps Counteract The Hormonal Shifts During Perimenopause? The verdict is still out, says Angelique, but the majority of research suggests the following: Progressive OverloadGradually increasing weights ensures continuous muscle growth. A 2011 European Journal of Applied Physiology study found that a progressive overload regimen increased bicep strength and muscle growth in both men and women.Full-Body WorkoutsEngaging large muscle groups boosts metabolism and hormone regulation. One of the ways to affect your resting metabolic rate (aka how many calories your body burns at rest) is to change your body composition so that you have more muscle and less fat. Incorporating strength training sessions that work big muscle groups is a highly effective way of doing this.Shorter, Intense SessionsPerimenopausal bodies respond well to efficient, focused training. That doesn’t mean a 15-minute workout while talking on your phone or swiping through social media, though. You must be present when you train. That’s the only way to ensure that a short workout remains effective. Work smarter, not harder!It’s never about motivation… it’s always about discipline. Prioritising RecoveryRest days and quality sleep aid in muscle repair and hormonal balance. Angelique uses a product from her own brand: the JVL Calming Aid. It’s a natural product that helps her mind and body to calm down after a busy day, allowing her to get the rest her body needs and better sleep. What Should I Do If I Have No Motivation To Exercise?Create a non-negotiable routine that you stick to and commit to short, structured workouts (even just 15 minutes). Showing up, even on low-energy days, keeps momentum going. Remember, it’s never about motivation – no one feels like doing a workout at 5am in winter – it’s always about discipline. How Can I Get Better Results Without Working Harder?Try utilising the mind-muscle connection. Instead of rushing through reps, slow down and focus on engaging the target muscles. This enhances effectiveness and prevents injury. The added benefit of remaining conscious of what your body is doing during each set, is crucial for results to follow. Try to leave your problems at the door to your gym and remain present during your workout. This is the space where your health should take preference.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”What Should I Do Besides Exercising To Support Body Composition Goals?You need to prioritise protein. Aim for 20-30g per meal to support muscle repair, curb cravings and regulate blood sugar. If you’re too busy to make a meal during the day like Angelique, get creative. Angelique makes extra protein the night before and eats that during the next day. She also packs a JVL Slender Dessert shake to drink in between meals. This prevents muscle breakdown to a large extent and helps her fuel her physique. The Best Exercises For Maintaining Muscle And Managing Body CompositionThese are personal trainer Angelique van der Linde’s go-to moves for sculpting a strong, lean body.Beginners: Start with bodyweight variations and light resistance. Training with a broom or even two water bottles is a game changer for any beginner workout and will prevent injuries.Advanced: Increase weight and incorporate tempo changes for added challenge.1. Squats

      Why It Rocks: This strengthens the legs and glutes while promoting balance. Angelique loves incorporating a resistance band in while she squats or using the squat rack if she’s in the gym. The magic lies in the squeeze of your glutes upon the completion of each movement. You can add a resistance band, dumbbells or a barbell. Better yet, improvise and do this exercise with a broom; if you do it right, you will feel this!

      How To: Keep feet shoulder-width apart, push hips back and lower until thighs are parallel to the floor. Push back up, returning to your starting position. That’s 1 rep.READ MORE: When Menopause Impacts Your Productivity2. Deadlifts

      Why It Rocks: Deadlifts engage the posterior chain for total-body strength. Correct form is the most important factor to consider when doing a deadlift!

      How To: With your feet about shoulder-width apart and an overhand grip, hinge at the hips, keep the spine neutral and lift the weight using your glutes and hamstrings. Place your toes on a slight elevation to ensure that your focus remains on your glutes and not your quads. The more you squeeze your inner thighs together on the raise, the better.3. Push-Ups

      Why It Rocks: Push-ups are a fantastic bodyweight exercise for upper-body endurance. Even though Angelique absolutely hates doing these, it makes her feel strong and tough so, just gets them done.

      How To: Start in a high-plank position with hands slightly wider than shoulder-width apart. Maintain a straight line from head to heels, engaging your core and glutes and lowering with control until your chest almost touches the floor. Push back up, maintaining that straight line. That’s 1 rep.

      Getting your hips down and in line with your head is tricky but that’s the aim. If you don’t suck in your abs, then this exercise is pointless. If your lower back hurts, find the problem in your core. Chances are you’re not tucking it in enough. 4. Skipping

      Why It Rocks: Adding some skipping between weighted sets, helps Angelique to keep her body lean. It’s also a very effective full-body workout you can do without having to apply your mind to get a good set in.

      How To: Hold the rope’s handles and extend your hands and forearms at least 30cm away from your body, at a 45-degree angle. Step over the rope so that the middle of the rope hits the back of your feet. Use your hands and wrists to swing the rope over your head, avoiding moving your arms. As the rope comes toward the front of your feet, hop over it. Repeat.Ultimately, perimenopause isn’t a roadblock – it’s an opportunity to build a strong, resilient body. With the right training and lifestyle strategies, you can navigate this phase with confidence, energy and vitality. Angelique says she would even go as far as to say that if you follow these basic principles, your youthful self will return in a stronger and more fierce form with a new, fresh you! More

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      This Free Beginner 10K Running Plan Works In Just 10 Weeks

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      Just like starting a new job, hobby or meeting someone new, starting from scratch can feel super intimidating. That’s why we’ve taken the sting out of your running ambitions with this free beginner 10K running plan. Because honestly, there’s no reason why everyone shouldn’t be lacing up their running shoes. Below, really important running tips for beginners – and that free training plan! Benefits Of Trying This 10k Running PlanA study in the Journal of Adolescent Health found that running for just 30 minutes per week can improve sleep quality, mood and concentration. Full of excuses? Try shuffling out of this running perk: studies show that running can help to increase bone mineral density, making your bones stronger and slowing the ageing process related to bone loss. It’s also one of the cheapest, easiest forms of exercise ever and is extremely functional, if you call running from your problems an everyday activity. How Long Does It Take For Beginners To Run 10K? This plan is tailored to help absolute beginners go from couch all the way to crossing the finish line of a 10km race. But, it’ll take sticking to – skip a week of training and your timeline extends accordingly. If you already have a baseline of fitness, or your 5K time is speedy, this free beginner 10K running plan will help improve your time. Is A 10km Run Fine For Beginners? For sure – this 10K running plan, tailor-made for beginners, is designed to help beginners find their stride. But don’t think you can go from regular walks to the fridge to 10k finish line in one week. If it’s your very first time running, then it’s a good idea to set up a form assessment with a local run coach. This will prep you with the basics and ensure that you’re running correctly and safely. Running correctly is crucial for reducing the risk of injury and improving your speed.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsWorkouts for this running plan To complement your running, this training guide incorporates strength training to up your speed and muscle endurance. We recommend these workouts. Trouble committing to your training plan? Find a running partnerHate doing things alone? Sean Tait, a running coach from Off The Mark, suggests grabbing a buddy to help keep you committed or better yet, join a running club! “A partner can also make your runs seem to pass a lot quicker, as usually there will be some dialogue that forces you to think of something other than how far you still have to run. There’s also a big benefit in safety in numbers, too,” he says.Commit to a sustainable training schedule Don’t bite off more than you can chew. If you feel that you can’t commit to running every day, then find a schedule that works for you. “Rather, start at three runs per week and keep the consistency for a few weeks. You can always add a 4th and 5th, and so on at a later stage. This will also lower the risk of doing too much running before your body is actually ready,” explains Sean.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreCross-training ideas for this running planThese routines stretch, strengthen and condition your body to complement your running. Find The Right Shoe“I have some bad news for you – shoes don’t make you faster, you make you faster. Buy a pair of shoes that is a great fit for your style of running and shape of the foot,” urges Sean. It’s worth the extra money to go to a reputable shoe store that has professionals who can help you determine the optimal shoes for your foot. “Trust me, the wrong shoe will cost you thousands in medical treatment,” he adds.READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & TrailMix Up The SurfacesWhen you start running, it can be very tempting to just stick to one kind of terrain but Sean suggests mixing things up.  “Do some running on the grass, perhaps an interval or track session. You could also move one of your weekly runs to the trails, once you start doing longer runs. It’s been proven that our risk of chronic injuries is lower when mixing up the surfaces, as the impact stress are less repetitive,” he explains.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineLet’s Hit The Road!Okay, so are you ready to run? Sean designed this programme to help ease you into running – perfect for the absolute beginner. You can save or print this training schedule to follow along to. More

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      11 Padel courts in Dubai to smash your game

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      If there’s one sport that has grown in popularity over the years, it’s Padel Tennis with numerous courts around Dubai.
      While there’s no denying that the sport is gaining momentum in the region, a few people what the game is actually about. Overall, the game is played with solid racquets and a depressurized tennis ball.
      Now, there are several clubs and venues in Dubai that offer padel tennis facilities for players to enjoy. These clubs typically provide well-maintained courts, equipment rental, and coaching services.

      The sport was first invented in 1969 by Enrique Corcuera, a Mexican businessman, at his home in Acapulco, Mexico. As he didn’t have enough space for a full-sized tennis court, so he improvised by creating a smaller court with walls around it. He initially called it “Paddle Corcuera.” The game’s walls were used for rebounds, adding a squash-like element to the sport.
      Eventually, the sport gained global recognition. During the 1990s, padel began to spread to other countries, including France, Italy, and Portugal, while its popularity surged in Spain, which today is the global hub of the sport. The Padel Pro Tour (PPT) was established in Spain in 2005, attracting international attention, with some of the best players coming from Spain and Argentina.
      Today, padel is one of the fastest-growing sports worldwide, with millions of players globally. It’s popular because it’s easier to play than tennis (since the court is smaller and the technique less demanding) and is highly social, usually played in doubles format. The sport’s rise is especially prominent in countries like Sweden and the UAE, and it has become a popular recreational activity in many urban areas worldwide.
      The sport continues to evolve, with an ever-expanding global community of players, including many high-profile athletes and celebrities joining in on the action. so, if you’re thinking of giving this new buzzword in the sporting community a shot, we’re here to help.
      To get back into the fitness game, Emirates Woman has curated the ultimate guide of where to book your next friendly match.
      The Lob

      The Lob is home to a new padel haven. Located in Al Quoz 3, the expansive venue boasts six premium indoor padel courts in a signature sage green hue, two multifunction studios—The Move Room, featuring infrared technology for heated and non-heated yoga classes, and The Align Room, home to six Peak Reformer Pilates machines. More than just a fitness club, The Lob is a holistic sanctuary for wellness, fostering a community where individuals connect through padel, Pilates, and shared goals. Complementing the experience, The Dose by Chef Silvena—Dubai’s renowned healthy café—will offer energizing elixirs, vibrant superfood bowls, and guilt-free treats, making it the perfect post-workout retreat. This exciting launch is set to elevate Dubai’s dynamic fitness landscape.
      For more information visit @thisisthelob
      Taj Exotica Resort & Spa, The Palm

      This property offers a stunning beachfront padel court located on the East Crescent of Palm Jumeirah, combining luxury with sport in a serene oceanfront setting. Open daily from 8am to 8pm, the court can be booked for 90-minute sessions at AED 180 for hotel guests and Dhs280 for outside visitors, with racket rentals available at Dhs25. Guests can enjoy chilled water, music, and even protein shakes during their game, making it a premium padel experience. ​
      For more information visit tajhotels.com
      Padel Edition

      With 8-indoor padel courts, 60,000 sq ft facility, Padel Edition provides ample space for players of all levels to enjoy the game. The club’s contemporary design and comfortable lounge areas create a welcoming environment for players to relax and socialize. To complement the active lifestyle, Padel Edition’s Baristro serves up a delicious selection of healthy and nutritious food and beverages. Beyond the courts, Padel Edition offers a range of facilities to enhance the overall padel experience. A dedicated recovery zone features contrast therapy to help players optimize performance and reduce muscle soreness. Additionally, a versatile studio space that will host stretching, mobility, and yoga classes, ensuring a well-rounded approach to fitness. Located in Warehouse 1, Street 18, Al Quoz 1, all bookings can be made here.
      For more information, visit padeledition.ae 
      700 Padel & Fitness Hub
      The top-notch facility is designed to cater to your padel, fitness, and wellness needs. With state-of-the-art courts, expert instructors, and a thoughtfully planned aesthetic. At 700 Padel and Fitness Hub, you’ll discover a world of possibilities. Whether you’re an avid padel player or seeking to improve your fitness, our diverse range of offerings has you covered. From intense matches on meticulously maintained courts to invigorating fitness classes and personalized training sessions, we’re dedicated to helping you achieve your goals.With a café, premium changing rooms, and showers, we have everything you need to unwind and refuel after a rewarding workout or game.
      For more information, visit 700padelfitness.com
      Matcha Club

      For a more community-oriented experience, Dubai’s Matcha Club offers a space to unwind, reset and recharge. With six courts, visitors can engage in some friendly-competition and later on refuel with some food at the venue’s French-Japanese restaurant, Nette. The standard 90-minute games are priced at Dhs400 for four people in one court.
      For more information, visit matcha-club.ae
      Emirates Golf Club

      Real Racquet Academy was the first organisation to introduce padel to Dubai in the United Arab Emirates. The club opened in 2012, within the world famous Emirates Golf Club. As a result, padel is now firmly established in Dubai and across the Middle East with over 60 courts. With 10 courts available to rent in Dubai, padel enthusisasts can play a 90-minute game for Dhs380, which is open daily from 7am to 11pm.
      For more information, visit dubaigolf.com
      Padel Park

      Padel Park promises an invigorating game for sporting enthusiasts to come together and smash it. The courts can be found in the heart of Dubai, open for all the players, fulfilling the needs of the tennis players. With the rising demand for Padel, we have all the equipment you need. Located at Academy Park, it’s priced at Dhs75 per player for 60 minutes and Dhs300 per court.
      For more information, visit padelpark-dubai.com
      Padel Pro

      Padel Pro UAE is a popular padel tennis club featuring multiple padel courts that offers coaching programmes for players of all skill levels. The club hosts regular tournaments and social events. More than just a Padel club, Padel Pro is a community of like-minded people who love to compete, have fun and socialise to meet new people. A single session court booking is priced at Dhs130, which is Dhs85 per person. The full court booking is priced at Dhs360 per person.
      For more information, visit padelpro.ae 
      PadelX

      For a unique padel experience, PadelX is the newest floating court to open in the heart of Jumeirah Lake Towers. Located near Cluster I, the rent starts from Dhs200 per hour. Helming from Sweden, this is the first of its-kind padel court on water. Designed with a Perspex wall, all the balls are protecting from landing in the water. Open from 7am until 12pm daily, guests can play with in a group.
      For more information, visit playtomic.io
      Smash Padel

      This space is designed for fitness enthusiasts of all ages. The venue has three world-class padel tennis courts with prices starting at Dhs260 during off-peak season and Dhs380 during peak time. Customers can also avail of the packages priced at Dhs700 for 10 matches, Dhs1,350 for 20 matches and Dhs1,860 for 30 matches.
      For more information, visit here.
      Zabeel House Greens

      Zabeel House is ready to serve its guests a treat by launching two courts, right next door to LAH LAH – ideal for those who’ve worked up an appetite, be it for delicious food or a thirst-quenching drink. Managed by the Spanish Padel Academy, the facilities will feature activities and access to expert coaches, enabling passionate players to up their game through high-quality training and casual players to simply book the courts and play with friends – offering the ideal spot to connect and share experiences. It’s open daily from 7am to 11pm.
      For more information, visit here.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @matchadxb @@jessideoliveira More

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      in lifestyle and culture

      7 state-of-the-art female gyms in Dubai to discover

      by

      Life

      by Aminath Sirajudeen
      2 hours ago

      In a city that champions empowerment, luxury, and wellness, Dubai’s female-only gyms offer more than just fitness. They provide sanctuary, sisterhood, and cutting-edge training tailored to women’s needs.
      Whether you seek high-intensity workouts, holistic wellness, or a glamorous social fitness experience, these six elite destinations redefine what it means to train in style.
      Balans Studios

       This Dubai Marina sanctuary elevates women’s wellness through curated yoga, Pilates and barre sessions in a serene, Instagram-worthy space. Beyond workouts, Balans specializes in premium recovery with ice baths and saunas, while its minimalist-chic café serves artisanal matcha and superfood smoothies. Every design detail – from custom equipment to signature mirrors – creates an oasis for both intense training and complete rejuvenation.
      @balansstudios, Dubai Marina, Dubai.
      FitSocial

      FitSocial isn’t just a gym, it’s a lifestyle destination. Designed for women who want to prioritize wellness without compromising on luxury, it is Dubai’s largest female-only gym. Thefacility boasts an on-site salon for post-workout hair, nails, and makeup touch-ups. You can cool off in the olympic size swimming pool, indulge in a rejuvenating spa treatment, or simply unwind in a space crafted for both fitness and relaxation. Whether you want to break a sweat or indulge in self-care, FitSocial ensures you leave feeling your absolute best.
      @fitsocial.ae, Abu Hail, Dubai.
      Luna Ladies Gym

      Founded to provide women with a safe, judgment-free space to train, Luna x CrossFit Moon is a revolutionary concept where women can exercise comfortably, whether they choose to wear a hijab or not. Thoughtful design elements, such as covered windows and skylights, ensure privacy while maintaining a bright, energizing atmosphere. Beyond fitness, Luna fosters community with a sauna, plunge pool, and an inviting coffee shop, making it a haven for both workouts and post-workout socializing.
      @lunaladiesgym, Al Qouz, Dubai.
      Zabeel Ladies Club

      For those who demand exclusivity, Zabeel Ladies Club delivers an unmatched luxury fitness experience. The Jude Fitness Wing features top-tier cardio and free weights areas, while group classes (capped at 20 for personalized attention) cater to every training style. Whether you’re sculpting, sweating, or seeking a high-energy class, this club blends sophistication with performance.
      @zabeelladiesclub, Za’abeel 1, Dubai.
      Curvalicious

      Born from founder Iman Al-Omrani’s own post-pregnancy fitness journey, Curvalicious is more than a gym – it’s a movement. This boutique studio champions women at every stage of their wellness path, offering tailored classes in yoga, Pilates, boxing, and more. With a focus on empowerment and personalized attention, it’s the perfect place to start, or elevate, your fitness story.
      @curvalicious, Nadd Al Hamar, Dubai.
      FitnGlam

      Helena Hijazi, entrepreneur and mother of four, created FitnGlam to fuse fitness with luxury. Beyond its premium equipment and boutique-style classes, the gym features an in-house spa for post-workout rejuvenation. Here, empowerment isn’t just a buzzword – it’s a philosophy woven into every session, ensuring women leave stronger, both inside and out.
      @fitnglamgym, multiple locations across Dubai.
      FitHub Woman

      Spanning an impressive 36,000 sq. ft., FitHub Woman is a fitness utopia offering everything from CrossFit to high-energy HIIT sessions. But the experience doesn’t end with your workout – their boutique hub features curated activewear, including pieces from TULUA, a leading modest fitness brand. It’s a space where performance meets style, designed for women who want it all.
      @fithubwoman, Al Mizhar, Dubai.
      Dubai’s female-only gyms are more than just places to train – they’re communities, sanctuaries, and celebrations of women’s strength. Whether you’re after a high-octane workout, holistic wellness, or a touch of post-exercise glamour, these six destinations deliver excellence at every turn.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram More

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      in lifestyle and culture

      A guide to all the design-inspired accounts to #follow on Instagram

      by

      Life

      by Sarah Joseph
      45 mins ago

      Looking for who to follow this season? Emirates Woman has curated a bank of design-inspired accounts on Instagram.
      Thankfully, the realms of Instagram know no bounds, connecting us with some of the most wellness-fuelled accounts across the globe. As one of the key advantages of social media, the virtual world offers an endless repository of design inspiration—if you know who to follow, of course.
      With a focus on quiet, slow moments, this account offers a collection of peaceful lifestyle images—from soft interiors to serene outdoor shots. It’s perfect for anyone seeking a tranquil, slow-paced lifestyle.
      So, if you’re looking to keep up with trends and deep dive into all things design-inspired with our selected Instagram accounts.
      BORK@bork_arabia

      High-end household devices designed to perfection.
      ninjoo@ninjoolife

      The chicest gym equipment you’ll find.
      Bala@bala

      Workout equipment crafted with a minimal aesthetic.
      JUANA Skin@juana_skin

      This power beauty brand has a new branding game.
      Klioh Studio@kliohstudio

      Designing the coolest platforms tailor made for you.
      The Rug Company@therugcompany

      The leading name for contemporary luxury rugs.
      Art Dubai@artdubai

      The Middle East’s leading international art fair in Dubai this April.
      Pia Mance@piamance

      Founder of Heaven Mayhem known for her vintage-inspired pieces.
      Augustinus Bader@augustinusbader

      High performance skincare to renew your complexion.

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More