Metabolic Exercises to Optimize Hormone Type 2 Levels

Understanding Hormone Type 2 and Its Effect on Metabolism

Hormone type 2, also known as progesterone, is one of the key hormones involved in metabolism and energy balance. As women go through menopause, progesterone levels start to decline, which can lead to weight gain, especially in the midsection.

Progesterone helps regulate blood sugar levels, thyroid function, and insulin sensitivity. So when levels drop, it disrupts metabolic processes making it harder to maintain a healthy weight. The good news is that strategic exercise can help counteract many of the metabolic effects of declining progesterone.

How Progesterone Affects Metabolism

Progesterone plays an important role in metabolic regulation by:

• Improving insulin sensitivity and blood sugar control
• Supporting thyroid hormone function
• Promoting fat burning versus fat storage
• Reducing fluid retention and bloating

With menopause, the sharp drop in progesterone tells the body to store more fat, particularly around the abdomen. It also triggers more fluid retention, slowed digestion, and poor blood sugar regulation - all of which disrupt metabolism.

Exercise Strategies to Combat Metabolic Changes

The right exercise program can help counteract many of the metabolic effects of declining progesterone levels. Useful strategies include:

• Engaging in interval training to burn calories and improve insulin sensitivity
• Lifting weights to build lean muscle mass that raises resting metabolism
• Targeting the core to reduce abdominal fat storage
• Increasing NEAT (non-exercise activity thermogenesis) to burn more daily calories

Best Metabolic Exercises for Hormone Type 2

Certain types of workouts are particularly effective at optimizing metabolism for women with declining progesterone levels. The best options include strength training, HIIT, core exercises, and increasing daily movement.

Strength Training to Build Lean Muscle

Strength training is a metabolic game changer because lean muscle mass burns more calories around the clock. The more muscle you build, the higher your resting metabolism will be.

Aim for at least two full-body strength sessions per week. Be sure to target all the major muscle groups like legs, back, chest, shoulders, arms, and core. Use weight that challenges you for 8-12 reps per set.

High Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise alternated with recovery periods. This type of training torches calories and keeps metabolism revved for hours post-workout.

Try adding 2-3 HIIT sessions per week like bike sprints, jump rope intervals, or shuttle runs. Start with a 10 minute session and build up to 25-30 minutes over time.

Core Exercises to Trim the Midsection

Declining progesterone often leads to excess fat storage in the midsection. Core moves help torch belly fat by working the abdominal and oblique muscles. Aim for exercises that require stabilization like planks, Palloff presses, and dead bugs.

Shoot for 3-4 core sessions weekly of 10-15 minutes each. Be sure to work the entire core area all the way around the midsection.

NEAT Exercises to Burn Extra Calories

NEAT stands for non-exercise activity thermogenesis. This includes all the energy burned from daily movement like walking, cleaning, gardening and taking the stairs. NEAT accounts for up to 50% of total daily calorie expenditure.

Look for ways to increase NEAT like taking walking meetings, doing housework briskly, gardening, and using a standing desk. Even small increases of 250-500 calories per day make a significant impact.

Yoga and Pilates for Strength with Flexibility

Styles like Vinyasa yoga and Pilates build functional strength while also improving mobility and flexibility. The combination of muscle building with stretch helps optimize metabolism.

Aim for 2-3 yoga or Pilates sessions per week. Focus on smooth transitions between poses and exercises that target the core muscles for greatest metabolic benefit.

Top 15 Metabolic Exercises for Hormone Type 2

Here are 15 of the best metabolic exercises to counteract decreasing progesterone levels:

Strength Training

• Squats
• Split Squats
• Lunges
• Step Ups
• Push Ups
• Rows
• Shoulder Presses
• Biceps Curls
• Triceps Extensions
• Planks
• Side Planks

HIIT

• Sprint Intervals
• Stair Intervals
• Jump Rope
• Rowing Intervals
• Cycling Sprints

Yoga and Pilates

• Plank Pose
• Boat Pose
• Bridge Pose
• Locust Pose
• Half Moon Pose

Nutrition Strategies to Support Metabolic Health

Along with strategic exercise, nutrition plays a key role in combating metabolic dysfunction from decreasing progesterone levels. Some helpful nutrition tips include:

• Eating more protein to support muscle growth and satiety
• Reducing refined carbs that spike blood sugar
• Staying hydrated to reduce fluid retention
• Consuming healthy fats like avocado, nuts, and olive oil
• Eating more fiber to control appetite and maintain insulin sensitivity

Focus on whole, unprocessed foods as the cornerstone of your diet. Aim for a balanced intake of lean proteins, healthy fats, high-fiber carbs, and plenty of fruits and vegetables. Consider supplementing with fish oil, magnesium, and vitamin D as well.

Optimizing Metabolism by Lifestyle

Aside from diet and exercise, other lifestyle factors that can help optimize metabolism include:

• Getting 7-9 hours of quality sleep per night
• Staying well hydrated by drinking water throughout the day
• Managing stress through yoga, meditation, or breathwork
• Taking brief walking breaks throughout the workday

Be sure to schedule time for relaxing, fun activities to help manage cortisol levels. Keep alcohol intake moderate and avoid smoking, which can impede metabolic function.

Overcoming Workout Challenges with Declining Hormones

Women often face certain workout challenges as progesterone levels fall. Some potential issues include low energy, poor recovery, menopause symptoms, and increased injury risk. Strategies to overcome these include:

• Scheduling exercise for when you have the most energy
• Prioritizing recovery with foam rolling, Epsom salt baths, massage
• Staying well hydrated, eating before workouts, cooling down properly
• Training at lower intensities if menopause symptoms are severe
• Varying activities to prevent overuse injuries

Give yourself grace on hard workout days. Listen to your body and adjust intensity levels accordingly. Stick with it consistently, even if progress seems slow initially.

Sample Weekly Workout Plan

Here is a sample one week workout plan incorporating metabolism-optimizing exercises:

Monday

• Upper body strength training - shoulders, back, arms (30 min)

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.