“Because women are not small men.” Dr. Stacy Sims
Research on the exercising female, recreational to elite, from puberty to post-menopause is growing. And while there is much to be learned, we can take action now to remove barriers to participation and optimize health and performance of female athletes and exercisers. It is time we start talking!
The Adolescent Athlete
The adolescent female faces unique challenges in participation and elevation of athletic excellence. The development and/or pressure of the “athletic identity” can seriously impact continued participation in sport and the ability to develop healthfully. Young women face different patterns of injury, are more susceptible to over-training, and have increased rates of eating disorders. Combined these can result in higher levels of dropout from sport. Supporting the young athlete to understand and address these challenges can go a long way to keeping girls active for life.
The Menstrual Cycle
Menstruation is a vital sign of health for females. And did you know that the first day of a woman’s cycle is physiologically her most powerful time to perform? And yet, three-quarters of women report that their exercise training and performance is negatively impacted by their menstrual cycle. Women can take action to improve their general quality of life through nutrition and continued activity. In training there are certain phases of a women’s cycle during which there are variations in ligament laxity and thus, increased risk of injury. How can strength training address this? In addition, understanding breast support while exercising, nutritional needs, and pelvic floor health is just the beginning of topics to incorporate into coaching female athletes.
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Contraception
The effects of hormonal contraceptive methods on athletic performance are unclear partly because of the wide range of brands and delivery methods. The reasons of contraceptive use, and the benefits and challenges, should be known and explored so women can make choices that are right for them and their health.
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Pregnancy and Exercising
Although there is no internationally accepted recommendation on how much or how intense one can exercise while pregnant, there is consensus that women can and should continue to exercise! There are a number of nutritional and anatomical considerations for exercising women to support the growth of a healthy baby and mom. No need to sit back anymore and “rest” – let’s keep moving!
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Training post childbirth: C-Section and Vaginal Delivery
How quickly can you get back to training? What can you expect returning to sport after birthing and how do your nutritional energy needs differ if breast-feeding and doing exercise? For the performance-driven athlete, understanding how to gradually return to training can make the difference of whether they will get to a start line or not. If you have a c-section, return to sport looks different than vaginal childbirth. Get to know the facts.
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PerimenopauseWhat is happening, and am I going crazy! The only thing normal about perimenopause is that nothing feels “normal”! As estrogen begins to decline and your body shifts toward menopause, there are a number of symptoms that women face: changes in weight, fatigue due to sleep disturbances, heat and hydration. Nutrition and exercise remain the best methods to manage and prepare for the incoming challenges of menopause. Learn what to expect and how to manage challenges.
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Menopause
Hot flashes, loss of strength and flexibility, weight gain, insomnia and depression are all associated with menopause. Strength work, high-intensity training and nutritional modifications can help mitigate the changes in your body. Research is out there and women are starting to talk. This can be applied to your exercise and athletic programs to enhance your quality of life and maximize your performance!
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