Dr. Mercola, an internet-famous, though highly controversial osteopathic physician who is fantastic at marketing, has advice on the best fitness program for menopausal women.  Here is what I believe about it.

Cardio. 30 second max with 90 second recovery. 8 cycles

This is a version of HIIT training or High-Intensity Interval Training.  Many experts love this for boosting the slowing metabolism of women at this time of life.  I do it occasionally myself.  It is relatively short but intense.  The pros are that you get results in a shorter amount of time but there are obvious cons that you must not ignore.  Mainly, you must have medical knowledge that your heart is healthy and can handle working at the high beats per minute that this program suggests.  The 90-second recovery should be fine.  Joint wise, the knees, back, and feet can take a beating if you are doing burpees, plyometric jumps, or sprinting.  I wrap my knees when I do something like this and make sure that I am on a soft surface. Even with the prophylactic measures that I have taken these past 15 years, my back and knees are starting to rebel.  

Use a heart rate monitor- add warmup and recovery

It's always a great idea to monitor yourself to have an accurate reference of your workout intensity.  Warm-ups and recovery time are mandatory and I totally agree. 

Perform each exercise super slow for 8-12 reps to maximize cross-bridges between muscles. 10 counts in each direction 

I think super slow training is the way to go when you can no longer lift heavy weights without the risk of joint damage.  Mentally, though, it is really tough.  I do it sometimes though not often enough.  When I take Barre classes, we hold positions in very short ranges of motion and it will engage the muscles so much that your legs can start shaking.  With weight work, I tend to use four-counts in each direction. Verdict: Great if you can manage to do it.  

Train until failure

Another one of those knowledge bombs that we love to hate.  Training to failure works but again, it is mentally hard and hurts.  If you really want to see results, your musculoskeletal system is healthy, and you are mentally a marine, go for it!  Verdict:  Up to you. It works but if you do this and then don't work out again for another week, I rather you work out more often at a pace that you can handle.  

Use a Power plate for flexibility.

The Power Plate provides vibration which is supposed to allow you to achieve fitness results in much less time.  I've tried this at my gym and it made me a bit uncomfortable.  I stood on it for about 30 seconds.   That probably means I need it. :)  Seriously, I do not know enough to validate and will attend a class once gyms reopen safely to let you know my opinion.  

Dr. Mercola's top exercises

Barbell squat or smith squat

Bench press

Lat pulldown with a supinated grip

Barbell shoulder press

Barbell bicep curl

Tricep press down

Leg curl 

Leg extension. 

This is gym workout 101.  Nothing new here.  However, I have my thoughts on these exercises.  Barbell squats/Smith Squats are the granddaddy of all exercises and are metabolically a powerhouse.  You need a spotter if you are just starting with Barbell squats.  I use a Smith Machine at the gym for my personal safety as it is easy to get the bar into a safe position if the weight feels too heavy.  Anytime you are performing a squat, you must make sure your form is correct.  It is mandatory!  I can't tell you how many people hurt themselves doing this wrong.

Oh, the bench press,  the show-off exercise for men.  I prefer that you do a push-up but this is a nice alternative.  The push-up works your abdominals and core if done correctly.  I usually use dumbbells instead of a barbell these days to work for muscle symmetry for each arm and to work on balance.

The Lat Pulldown is another staple.  Wide backs make sexy waistlines.  Of course, I prefer a pull-up.  I still can't do one unassisted, though.  You will get a bit more bicep activation with the supinated grip.  Be sure to give a nice squeeze and hold when you pull the elbows back to work the posture muscles.

Barbell shoulder press and barbell curls are ok.  I personally am very concerned about the shoulder staying healthy so I prefer a lighter weight with various angles of working out.   Name someone who did heavy barbell overhead presses in their past and I will show you someone with a limited range of motion 20 years later!

Tricep press downs are another staple.  I did this many times over the past 35 years making sure I never used momentum and kept my elbows tight to my sides.  Now I do tricep dips on the floor or off a bench with tricep kickbacks.  Yogi's also get great tricep activation with all the Vinyasa flows.  

Leg curls and leg extensions work the leg muscles using a single joint, the knee, and are effective.  I do more lunge, stair, and plie work these days.  Hitting a leg curl machine in a gym is smart.  It counteracts all of our sitting.  Leg extensions help with the muscles around the knee.  

So there you have it.  My two cents on Dr. Mercola's prescription for health and hotness for menopausal women.   As always, I would love to hear what you think and if you have had great results on a program.  The trio method believes that balance is the key to be healthy, happy, and fit throughout life.  By this, I mean that managing stress will reduce cortisol levels which will decrease fat around the middle from developing, sitting all day behind a computer must be offset with muscle building and stretching.  Sleep must be considered.  One workout plan is not a magic bullet, however, if you find something you enjoy and will continue to do it regularly, you are on your path to success.