M-power sessions are 1-2-1 personal training sessions designed specifically for peri and post-menopausal women. The focus of the session is to increase women’s general fitness, strength, functional capabilities and confidence in everyday life. Helping middle aged women and older women feel their best.
Exercise has been proven to reduce the risk of cardiovascular disease, high blood pressure, cancer, dementia, obesity, diabetes, osteoporosis, anxiety and depression (Hagey and Warren, 2008)., (Grindler and Santoro, 2015). All of these conditions show a steady increase in prevalence in post-menopausal women. This is thought to primarily be because of a drop in the amounts of oestrogen women produce. Although exercise does not increase oestrogen levels, it can help balance other hormones in the body. It can also help women maintain their muscle mass and bone density, keep supple and strong, and improve general mood and sleep patterns. It is basically a wonder drug and in some form it is available to everyone, no matter their ability levels or age.
The (NHS,2023) states that adults should be performing at least 2.5 hours of moderate intensity exercise or 75 minutes of vigorous intensity exercise a week. Moderate intensity would be working with a raised heart rate but still being able to talk. E.g., brisk walking, light aerobics, bike riding and strength training. Vigorous activity would be classed as only being able to say a few words between breaths and could include things like team sport, running, higher intensity aerobics and higher intensity circuit weight training. However, moderate and vigorous intensity levels are subjective and if somebody has not exercised for a while a brisk walk may be classed as vigorous activity for example.
It is recommended that a combination of cardiovascular exercise and strength training should be performed throughout weekly sessions, with a minimum of 2 strength training sessions required to maintain muscle mass (Bupa,2023).
These guidelines are a great place to begin but the variety of exercise available and the amount of variation across all peoples body types and fitness levels can leave a lot of people feeling confused and overwhelmed.
Clients will be able to discuss their goals and their individual situations with a therapist, a series of appropriate fitness tests and body evaluations will then be performed. From there, a personal program can be developed for clients to be guided and supported through. Our clinic is in a beautiful, relaxed location and provides a fitness studio with state-of-the-art equipment along with some more simple and easy to use functional apparatus. Clients will be educated about health and fitness specific to their own body and circumstances and will be empowered to take this knowledge with them when they feel ready to progress to self-led exercises.
It is recommended that you obtain GP approval prior to starting a new exercise regime especially if you have not exercised for some time, or if you have medical conditions or concerns.