Pourquoi les femmes de plus de 40 ans ont besoin d'un entraînement en résistance lourde, et non de charges légères
À mesure que les œstrogènes diminuent pendant la périménopause et au-delà, les signaux de construction musculaire sur lesquels les femmes s'appuyaient s'affaiblissent considérablement, et l'approche standard des poids légers à haute répétition peut ne plus fournir un stimulus adéquat. Selon le Dr Stacy Sims, le travail en force avec des exercices composés lourds est l'un des outils les mieux étayés par les données probantes pour préserver la qualité musculaire, la densité osseuse, la santé métabolique et la fonction cognitive à ce stade de la vie.
Créé avec l'IAPour de nombreuses femmes, les conseils fitness assimilés au fil des décennies portent sur le galbage, la dépense calorique et l'évitement de la masse musculaire. Ce cadre, selon la physiologiste de l'exercice Dr Stacy Sims, est mal adapté à la réalité physiologique de ce qui arrive aux muscles et aux os lorsque les œstrogènes diminuent. Les bouleversements hormonaux de la périménopause et de la ménopause modifient la façon dont les muscles répondent à l'entraînement à un niveau fondamental, et comprendre ce changement transforme ce à quoi ressemble une séance d'entraînement productive pour les femmes en milieu de vie et au-delà.
Créé avec l'IALe mécanisme hormonal : ce que les œstrogènes font aux muscles
Les œstrogènes ne sont pas uniquement des hormones reproductives. Selon le Dr Sims, ils jouent un rôle direct dans la façon dont les muscles se contractent et récupèrent. Plus précisément, les œstrogènes régulent la myosine, l'une des deux protéines contractiles des fibres musculaires (l'autre étant l'actine). Lorsque les œstrogènes fluctuent et diminuent, la capacité de la myosine à s'accrocher à l'actine et à générer une contraction puissante s'affaiblit. Il en résulte une réduction à la fois de la puissance produite et de la qualité musculaire, distincte du simple vieillissement.
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