Jennifer Aniston’s pilates-inspired fitness regime is more effective at improving strength and balance for post-menopausal women than following government advice, according to University of Exeter experts.
The study found that the workout, known as Pvolve, increases hip strength, dynamic balance, flexibility, and lean body mass in women aged 40-60. It also leads to a 19% increase in hip function and lower body strength compared to women who followed the standard NHS exercise advice.
The research, published in the journal Medicine & Science in Sports & Exercise, aimed to compare the effect of resistance exercise training on muscle strength and mass before, during, and after menopause.
The study recruited 72 moderately active and healthy women, who were not taking hormone replacement therapy (HRT), in the south-west of England. Participants were split into two groups – 25 followed the NHS physical activity guidelines of 150 minutes per week and 45 were asked to complete a 12-week whole-body, low-impact resistance training program from Pvolve.
The Pvolve exercises involved using resistance bands and weights at the hips, wrists, and ankles, as well as lifting dumbbells of various loads. All classes were 30 to 35 minutes in duration, and the intensity of the classes increased over 12 weeks.
The study found that women on the Pvolve workout also improved their lower body flexibility by 21%, and saw a 10% increase in their balance and stability and an increase in lean muscle without an increase in their total body mass.
The authors noted that some muscle measurements in the Pvolve group also increased after just four weeks. Both the pilates-style training programme and the usual NHS exercise advice had the same beneficial effect on shoulder strength.
The study’s lead author, Professor Francis Stephens from the University of Exeter Medical School, said: “Women often see a decline in their muscle strength and balance shortly before, during, and after the menopause. This ultimately increases the risk of falls and fractures later in life, particularly of the hip, which is why it’s so important to find a way for women to maintain that strength and balance as they get older.”
Pvolve president Julie Cartwright said: “Women undergo tremendous physical change during the menopause transition, and this research shows that the Pvolve method can serve as an intervention, helping women to live better and feel better throughout their lives.”
The NHS recommends adults aged 19-64 to do at least 150 minutes of moderate-intensity activity per week. This could be 30 minutes a day, five days a week, or 75 minutes of vigorous-intensity activity per week. It suggests doing a mix of strengthening activities, such as yoga, weight lifting, or carrying heavy shopping bags, moderate activity that raises your heart rate, such as a brisk walk or a bike ride, and vigorous activity, such as a run or a swim.
Conclusion: The study highlights the importance of resistance exercise training in improving strength and balance in women, particularly during and after menopause. The Pvolve method, which involves using resistance bands and weights, can be an effective way for women to maintain their strength and balance as they age.
FAQs:
1. What is the Pvolve method?
The Pvolve method is a 12-week whole-body, low-impact resistance training program that involves using resistance bands and weights at the hips, wrists, and ankles, as well as lifting dumbbells of various loads.
2. Who is the study for?
The study is for women aged 40-60 who are experiencing menopause and are looking for a way to improve their strength and balance.
3. What are the benefits of the Pvolve method?
The Pvolve method has been shown to increase hip strength, dynamic balance, flexibility, and lean body mass in women aged 40-60. It also leads to a 19% increase in hip function and lower body strength compared to women who followed the standard NHS exercise advice.
4. How can I try the Pvolve method?
You can try the Pvolve method by visiting a certified Pvolve instructor or by following the exercises online. It is recommended to start with a 12-week program and gradually increase the intensity and duration as you get stronger.