### Patricia Siegel

@fitpelvicfloor

Sports scientist specializing in perimenopause, menopause and post menopause ~ Former semi-pro track athlete & Ironman ~ STRONG Fitness Magazine columnist 🇩🇪🇺🇸 Literary Agent: Joëlle Delbourgo

### The Fit Pelvic Floor

3

[6.2K+ subscribers](https://substack.com/@fitpelvicfloor/subscribers)

• [#3 Rising in Education](https://substack.com/leaderboard/34/rising?focusedPubId=8043503&backAction=https%3A%2F%2Fsubstack.com%2F%40fitpelvicfloor)

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### Posts

#### The most underrated training variable

[Patricia Siegel](https://substack.com/@fitpelvicfloor)

*41m ago*

The most underrated training variable is not load, volume, intensity, or frequency. It is how many years in a row you do it.

A modest program sustained for ten years produces results that an optimal program sustained for ten weeks cannot approach, because the adaptations that matter most in midlife, bone density, the compression of morbidity, the preservation of functional independence, accrue on a timescale of years.

The fitness industry sells intensity because intensity is dramatic and photogenic…

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#### Bent Over Row Exercise

[Patricia Siegel](https://substack.com/@fitpelvicfloor)

*1h ago*

Check out the bent over row exercise.

Wonderful tool for better posture in perimenopause, menopause and post menopause.

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#### Venous Leg Ulcers

[Patricia Siegel](https://substack.com/@fitpelvicfloor)

*1h ago*

Venous leg ulcers, chronic wounds that develop from sustained venous insufficiency, are significantly more common in older women and represent one of the more debilitating consequences of chronic venous disease.

A Cochrane systematic review of exercise for venous leg ulcers found that exercise programs, particularly those targeting calf muscle pump function through resisted ankle movements and progressive walking, improved ulcer healing rates and reduced healing time when combined with standard treatments.

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