Women in Motion
In brief
Section titled “In brief”- Female physiology is dynamic and requires adapted training
- Train with your cycle: strength training in follicular phase, recovery in luteal phase
- Every life phase requires different emphases
- TKB supports hormonal balance and energy stability
- Recovery is part of training
Why women train differently
Section titled “Why women train differently”Female physiology is dynamic and changes throughout life. Hormonal fluctuations influence:
- Energy
- Muscle strength
- Mood
- Fat burning
- Recovery
Menstrual years — Train with your cycle
Section titled “Menstrual years — Train with your cycle”| Phase | Hormones | Training |
|---|---|---|
| Follicular phase (first half) | Estrogen rises | Ideal for strength training and intervals |
| Ovulation | Short peak | Short peak in strength and energy — avoid overload |
| Luteal phase (second half) | Progesterone rises | Choose endurance, yoga, or recovery |
| Menstruation | Low | Light movement, walking, mobility |
Pregnancy — Continue moving safely
Section titled “Pregnancy — Continue moving safely”With medical approval, moderate movement is safe and beneficial.
| Advice | Details |
|---|---|
| Duration | 150 minutes per week |
| Type | Walking, cycling, swimming |
| Additional | Light strength and pelvic floor exercises |
| Avoid | Lying on back after 12 weeks |
| Important | Maintain hydration |
TKB can contribute to stable blood sugars and fewer eating peaks under supervision.
Postpartum — Rebuild gradually
Section titled “Postpartum — Rebuild gradually”| Period | Focus |
|---|---|
| 0-4 weeks | Breathing and pelvic floor |
| 4-12 weeks | Light strength and endurance |
| After | Progressive reintroduction |
Movement supports mood, sleep, and recovery. TKB promotes energy stability during breastfeeding and recovery of metabolic balance.
Perimenopause — Maintain muscle strength and resilience
Section titled “Perimenopause — Maintain muscle strength and resilience”Due to decreasing estrogen and progesterone:
- Muscle mass drops
- Insulin resistance increases
| Training | Advice |
|---|---|
| Strength training | 2-3x/week, 60-80% of 1RM |
| Cardio | 150 min/week moderate |
| HIIT | Short sessions support fat burning and cognitive fitness |
Postmenopause — Movement as medicine
Section titled “Postmenopause — Movement as medicine”Keep lifting, walking, climbing.
| Training | Frequency |
|---|---|
| Strength training | 2-3x/week |
| Cardio | 150-300 min/week |
| Balance and flexibility | Daily |
Strength and balance prevent falls and fractures. TKB enhances muscle recovery, fat burning, and cognitive clarity.
Practical weekly structure
Section titled “Practical weekly structure”| Day | Training |
|---|---|
| 2x | Strength (full body, good technique) |
| 2x | Cardio (walking, cycling, swimming, RPE 5-7) |
| 2x | Balance or mobility (yoga, Pilates, coordination) |
| 1x | Rest/recovery (sleep, relaxation) |
Safety and recovery
Section titled “Safety and recovery”Stop with:
Section titled “Stop with:”- Pain
- Dizziness
- Palpitations
- Shortness of breath
Essential support
Section titled “Essential support”| Factor | Advice |
|---|---|
| Protein | 1.2-1.6 g/kg/day |
| Sleep | Sufficient and quality |
| Hydration | Plenty |
| Nutrition | TKB or KMT can help with energy stability and muscle preservation |
Summary
Section titled “Summary”Veelgestelde vragen
Why should women train differently than men?
Female physiology is dynamic and changes throughout life. Hormonal fluctuations influence energy, muscle strength, mood, fat burning, and recovery. Women benefit most from movement that aligns with their hormonal context.
How do I train with my menstrual cycle?
Follicular phase (first half): ideal for strength training and intervals. Ovulation: short peak in strength, avoid overload. Luteal phase (second half): choose endurance, yoga, or recovery. Menstruation: light movement, walking, mobility.
What changes in perimenopause?
Due to decreasing estrogen and progesterone, muscle mass drops and insulin resistance increases. Strength training (2-3x/week) and moderate cardio (150 min/week) are essential. TKB stabilizes blood sugar and reduces hot flashes.
How much protein do women need?
Protein is crucial: 1.2-1.6 g/kg body weight per day. This supports muscle recovery, hormone balance, and satiety in all life phases.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.