Women’s health is impacted by a complex system of hormones that control growth and development, beginning with childhood, continuing in adolescence, extending into young adulthood, and lasting into a person’s later years. At every age, hormones play a key role in maintaining female health, well-being, and longevity. In each phase of a woman’s reproductive life (puberty, early adulthood, perimenopause, menopause, and post-menopause), hormone levels shift and fluctuate, influencing every aspect of how their body systems work.
For example, changes in hormone levels can affect female metabolism, body composition, cardiovascular health, bone density, stamina, mood, and cognitive health. As hormone levels decline with a person’s age, it can become more difficult to maintain optimal functioning in these areas. However, research shows that a carefully structured exercise and fitness program—one that specifically considers the unique health, nutritional, and metabolic needs of females—can help these individuals achieve greater longevity and health no matter what stage of life they have reached. Debra Stroiney, associate professor and Academic Program Coordinator in the Kinesiology Program at George Mason University, recently shared her thoughts on women’s health and fitness.
Females have distinct metabolic requirements influenced by hormones.
Biological females are more dominant in estrogen whereas biological males are more dominant in testosterone. These differences are the basis for distinct metabolic requirements that are specific to each sex. A well-designed exercise or athletic training regimen should respond to these differences. But unfortunately, that does not always happen when it comes to fitness programming for women.
Data from performance studies is often based on the physiological response of males.
Until recently, it was typical for research studies in exercise science to include a larger number of male participants compared to female participants. The result was that much of the data collected from past research reflected findings skewed toward the physiological response of males simply because they accounted for a greater number of study participants. This led to conclusions about health and fitness that failed to recognize the unique metabolic and nutritional requirements of female athletes—requirements that are impacted by hormones and the menstrual cycle. The female hormonal system is markedly different from that of males. This differentiation affects the way in which female athletes should prepare and train for their sport. For example, at one time it was thought that female professional soccer players needed fewer carbohydrates and calories than their male counterparts. However, a recent study showed that female players required the same number of daily calories and carbohydrates as male players to maintain peak performance. Yet research findings also showed that only 12 percent of the female players met those nutritional requirements.
Hormone levels can affect female performance during exercise.
The menstrual cycle can affect how females perform when exercising or participating in a sport. This can make a difference in how athletic training and fitness programs should best be structured so that they provide the greatest benefit to these individuals. Estrogen and progesterone levels fluctuate as the menstrual cycle progresses through the month. Research shows that during the late phase of the cycle when progesterone is more dominant (e.g., the luteal phase), females have a higher core temperature and are more sensitive to heat. They also sweat at different rates compared to males. These findings suggest that in any exercise program designed for females, an emphasis on proper hydration is essential.
Estrogen and progesterone play a critical role in maintaining bone density.
The onset of puberty brings with it a significant increase in estrogen and progesterone levels in females and the start of menstruation. Both hormones are critical to the bone maturation process and play a vital role in increasing bone density in females. With the decline of estrogen and progesterone levels during menopause, the bone growth process reverses itself, resulting in the loss of bone density. This can increase the risk of an individual developing osteoporosis and sustaining a bone fracture or muscle injury as they age. Exercise scientists say that strength and resistance training can help increase bone density as well as muscle mass and can provide many of the same protective health benefits as estrogen and progesterone. In addition, a carefully structured jump training or power movement program, developed under the guidance of a fitness specialist, can help an individual protect bone and muscle health during their menopausal and post-menopausal years.
Females are better able to manage muscle fatigue because of estrogen.
Some exercise scientists say that compared to males, females are better able to manage the effects of muscle fatigue that occur during endurance activities. This could be due to metabolic processes in women that allow for the more efficient conversion of glucose into energy during prolonged aerobic exercise. This mechanism is influenced by estrogen levels in females. Some fitness experts suggest that this can give women an advantage when participating in activities that emphasize the importance of endurance and stamina instead of power and speed.
Exercise can help women manage the effects of hormone fluctuations.
As women age, they will experience fluctuations in estrogen and progesterone levels which can affect their overall health and quality of life. These hormones are key to protecting cardiovascular, musculoskeletal, and bone health in women. They also help to improve women’s quality of sleep and cognitive functioning. While estrogen and progesterone levels decline as women transition from perimenopause to menopause, participating in a carefully structured exercise program that includes an appropriate mix of aerobic and anaerobic activities can offer many of the same health benefits and protections that estrogen and progesterone provide. Exercise can also help mitigate some of the unpleasant symptoms (such as weight gain, mood swings, sleep disturbances, and brain fog) that many women experience during these life changes.
To learn more about degree offerings in the Kinesiology Program at George Mason University, please visit the program website.