<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
  xmlns:dc="http://purl.org/dc/elements/1.1/"
  xmlns:atom="http://www.w3.org/2005/Atom">
  <channel>
    <title>1 Women’s Health — Fitness</title>
    <link>https://1womenshealth.com/fitness/</link>
    <description>Training for female bodies: resistance work and bone density, pelvic floor rehabilitation, exercise in pregnancy, adaptation through hormonal change.</description>
    <language>en-US</language>
    <lastBuildDate>Mon, 07 Sep 2026 21:23:39 GMT</lastBuildDate>
    <atom:link href="https://1womenshealth.com/fitness/feed.xml" rel="self" type="application/rss+xml" />
    <category>Fitness</category>
    <item>
      <title>How much exercise is safe during pregnancy, and when can you start again after birth?</title>
      <link>https://1womenshealth.com/fitness/how-much-exercise-is-safe-during-pregnancy-and-when-can-you-start-again-after-birth-973f9d50/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/how-much-exercise-is-safe-during-pregnancy-and-when-can-you-start-again-after-birth-973f9d50/</guid>
      <description><![CDATA[Federal and obstetric guidelines agree that moderate activity helps most pregnancies and most postpartum recoveries — here's what the recommendations actually say, by trimester and by how you gave birth.]]></description>
      <pubDate>Tue, 18 Aug 2026 08:38:10 GMT</pubDate>
      <dc:creator>Nikki Roberts</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/folder-import/16/1625d54966364bd8c89f964d46215a391fa34f97c09c25d487ae3fb9e6631e07.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>Signs of overtraining, and what recovery actually involves</title>
      <link>https://1womenshealth.com/fitness/signs-of-overtraining/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/signs-of-overtraining/</guid>
      <description><![CDATA[Signs of overtraining: falling performance despite harder work, plus menstrual disruption and bone stress as early markers per the IOC REDs consensus.]]></description>
      <pubDate>Sun, 02 Aug 2026 04:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/4a8065841041a74f87b3865d/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>Stretching and mobility: what the evidence actually supports</title>
      <link>https://1womenshealth.com/fitness/stretching-and-mobility/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/stretching-and-mobility/</guid>
      <description><![CDATA[Stretching and mobility: ACSM supports 2-3 flexibility days weekly, but a 2014 BJSM meta-analysis found stretching doesn't prevent injury. What it does do.]]></description>
      <pubDate>Sat, 11 Jul 2026 04:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/66b4b809b9c681218503c4b5/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>Starting to run after 40: a realistic guide to the first months</title>
      <link>https://1womenshealth.com/fitness/starting-running-over-40/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/starting-running-over-40/</guid>
      <description><![CDATA[Starting running after 40: recreational runners show less knee and hip arthritis than non-runners, per JOSPT 2017. Walk-run entry and injury evidence.]]></description>
      <pubDate>Thu, 18 Jun 2026 04:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/0fe065b43d96ef85becabaf3/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>Protein needs for active women: the numbers behind the advice</title>
      <link>https://1womenshealth.com/fitness/protein-needs-for-active-women/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/protein-needs-for-active-women/</guid>
      <description><![CDATA[Protein needs for active women: RDA is 0.8 g/kg, but ACSM's 2016 position stand cites 1.2-2.0 g/kg for people who train. What the numbers mean.]]></description>
      <pubDate>Tue, 26 May 2026 04:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/17d82a47bca3dc03cca659d8/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>Exercise and menopause symptoms: what helps, and what doesn&apos;t</title>
      <link>https://1womenshealth.com/fitness/exercise-and-menopause-symptoms/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/exercise-and-menopause-symptoms/</guid>
      <description><![CDATA[Exercise and menopause symptoms: activity improves sleep, mood, muscle, and bone — but not hot flashes, per The Menopause Society 2023. What the evidence]]></description>
      <pubDate>Mon, 04 May 2026 04:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/b2755fe2b63a83ce8c09e201/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>Safe core exercise during pregnancy: what the guidance supports</title>
      <link>https://1womenshealth.com/fitness/safe-core-exercise-during-pregnancy/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/safe-core-exercise-during-pregnancy/</guid>
      <description><![CDATA[Safe core exercise during pregnancy, per ACOG's 2020 guidance: 150 minutes weekly, positions to change, diastasis recti facts, and warning signs.]]></description>
      <pubDate>Sat, 11 Apr 2026 04:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/18c041e9d1e202bc967f673b/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>HIIT vs. steady-state cardio: what the comparison actually shows</title>
      <link>https://1womenshealth.com/fitness/hiit-vs-steady-state-cardio/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/hiit-vs-steady-state-cardio/</guid>
      <description><![CDATA[HIIT vs steady-state cardio: a 2015 meta-analysis shows both raise fitness, HIIT modestly more per program. Which format fits your week and recovery.]]></description>
      <pubDate>Thu, 19 Mar 2026 04:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/a37a70763e870c96dd4a3f1e/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>How much cardio per week? The guidelines, translated</title>
      <link>https://1womenshealth.com/fitness/how-much-cardio-per-week/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/how-much-cardio-per-week/</guid>
      <description><![CDATA[How much cardio per week: WHO 2020 says 150-300 minutes moderate or 75-150 vigorous. What counts, the talk test, and short sessions explained.]]></description>
      <pubDate>Wed, 25 Feb 2026 05:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/700f824f71303c5b96319f86/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>Training around your cycle: what the evidence actually supports</title>
      <link>https://1womenshealth.com/fitness/training-around-your-cycle/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/training-around-your-cycle/</guid>
      <description><![CDATA[What the research says about training around your cycle: a 2020 systematic review found phase effects on performance are small — here is what holds up.]]></description>
      <pubDate>Mon, 02 Feb 2026 05:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/465e191c77ed8a54fdfc206a/1200w.webp" type="image/jpeg" length="0" />
    </item>
    <item>
      <title>Strength training after 40: a realistic place to start</title>
      <link>https://1womenshealth.com/fitness/strength-training-for-beginners-over-40/</link>
      <guid isPermaLink="true">https://1womenshealth.com/fitness/strength-training-for-beginners-over-40/</guid>
      <description><![CDATA[How to start strength training after 40: what WHO 2020 and the NSCA's older-adult guidance recommend, what counts, and when to involve a clinician.]]></description>
      <pubDate>Sat, 10 Jan 2026 05:00:00 GMT</pubDate>
      <dc:creator>Tobias Lange</dc:creator>
      <category>Fitness</category>
      <enclosure url="https://nyc3.digitaloceanspaces.com/vuga/articles/images/d58fba8a815ec136a94857cf/1200w.webp" type="image/jpeg" length="0" />
    </item>
  </channel>
</rss>