Guía para Huesos Fuertes y Menopausia | Intervalos 3x3 o Caminata Japonesa

I'm preparing a program 👉 https://osteomujer.com/peri-menopausi... You'll learn how to combine strength training and cardiovascular exercise to strengthen your bones, prevent osteoporosis, and train safely during menopause. Join the waiting list and be among the first to access exclusive benefits when registration opens. 👉 Register here: osteomujer.com/calendarios-menopausia-activa/ Japanese Walking (3x3 Intervals): How to Do It Step by Step for Strong Bones and Menopause Did you know that walking can be a much more effective workout for your heart, muscles, and bones, without the need to run? In this video, I'll teach you step by step the 3x3 interval protocol, also known as "Japanese walking," a method studied for over 20 years and validated by Japanese researchers in middle-aged and older adults. 🔹 What you'll learn in this video: How to structure 3x3 intervals (3 min fast / 3 min slow) How to adapt the cycles to your level (beginner, intermediate, advanced) Why this workout improves glucose control and mitochondrial function How it connects to bone health and osteoporosis prevention Why it's key during the menopausal transition (core fat, bone density) How to combine it with your strength training for better results ⏱️ Timestamps: 00:00 Introduction: Why strategic walking changes everything 00:32 What is Japanese walking (3x3 intervals) 01:02 Benefits: glucose, mitochondria, leg strength 01:28 Why it's key during menopause (core fat and bone density) 03:18 How to implement it step by step 05:48 Why 3 minutes (the science behind the protocol) 8:16 Can you run instead of walking? 9:42 How to structure your training week If you have osteoporosis, osteopenia, are transitioning through menopause, or are simply looking for a sustainable way to improve your cardiorespiratory and bone health, this protocol is for you. 🔔 Subscribe to the channel for more content on strength training, bone health, and menopause. 👉 Link to THE Virtual SCHOOL 👉 https://osteomujer.com/ ///////////////////////////////////// FOLLOW ME ON MY OTHER SOCIAL MEDIA to stay informed about classes and live streams. 🔥   / mayihealth.co   💟   / osteomujer   👍   / mayihealth