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| Autor principal: | |
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| Formato: | Recurso digital |
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| Publicado: |
Zenodo
2025
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| Materias: | |
| Acceso en línea: | https://doi.org/10.5281/zenodo.17536465 |
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- <p>The article presents a comparative analysis of personalized fitness programs for<br>women of first mature age (25–34) and perimenopause (40–55), justifying a shift from<br>morphofunctional criteria to hormone-phase responsiveness. Based on a narrative<br>review with systematic elements (Scopus/Web of Science search, 2019–2024) and the<br>author’s prior empirical work, it synthesizes recommendations on intensity, resistance<br>training, recovery, periodization, and exercise choice. It finds that younger women<br>benefit from wider load variation and progressive overload, whereas in perimenopause,<br>priorities are phase-based load modulation, prevention of sarcopenia and osteopenia,<br>extended recovery intervals, and integration of multimodal interventions (training,<br>nutrition, stress management, mind–body practices). A stepwise personalization<br>algorithm is offered, combining physiological assessment, symptom monitoring, and<br>flexible microcycle planning. Novelty lies in systematizing hormone-phase approaches<br>across age groups and translating them into an applied format for fitness and allied<br>health professionals. Practical value: improved program adherence and optimization of<br>musculoskeletal and metabolic health metrics. Limitations include the lack of a full<br>systematic review protocol and heterogeneity of evidence on menstrual-cycle phases;<br>randomized trials with objective biomarkers are needed.</p>