The energy levels during the different phases of the menstrual cycle can vary and have direct implications on the training. Learn how to work around this situation.
Many women feel energy shifts during the menstrual cycle, causing in some stages if you curtail to do physical exercise.
Do exercise throughout the menstrual cycle is fundamental in relation to the correct maintenance of energy levels.
We followed some points to take into consideration, so that change your way of thinking about the exercise throughout the menstrual cycle.
EXERCISE THROUGHOUT THE MENSTRUAL CYCLE: THE FACTORS TO BE TAKEN INTO ACCOUNT
The energy levels may change, and thus women who have more energy than others. The main cause has to do with changes in hormone levels.
- Week 1
On the first day of your period, hormones such as estrogen and progesterone are at their minimum values, increasing gradually during the period.
- Week 2
In the week after the period is over, your energy levels may again start to climb. The levels of estrogen start to rise gradually, so there is the preparation for ovulation.
- Week 3
The levels of estrogen reach their maximum at the time of ovulation, about 2 weeks before the next period. When the estrogen levels go down quickly after ovulation, progesterone begins to increase, you may feel more tired than normal. This does not mean that you should not exercise. In fact, keeping active will improve your mood and increase your energy levels.
Make by exercising first thing in the morning, thus ensuring that is with energy, something that may be lacking as the day progresses.
- Week 4
In the week before the next period, you might feel less energy, for both the estrogen and progesterone are falling. The physical exercise will help in the combat of the syndromes pre-menstrual, even if your energy levels are low.
INTENSE WORKOUTS AND MENSTRUAL CYCLE
Doing exercise in excess can affect the period, causing the same to be irregular or non-existent. If you have never done any physical activity, start with the proper precautions, because if you do not practice for some time, and begins abruptly, runs the risk of affecting the menstrual cycle.
If you have consistently irregular periods, consult your doctor as it may lead to more serious health problems, particularly in terms of pregnancy and loss of bone mass.
TIPS FOR PERFORMING THE EXERCISE THROUGHOUT THE MENSTRUAL CYCLE
1. INCLUDE FOODS RICH IN MAGNESIUM, B VITAMINS AND CALCIUM
The symptoms of the period are associated with bad eating habits and low levels of magnesium, which affects blood sugar levels and metabolism hormone.
You should therefore include foods rich in magnesium, B vitamins and calcium in your diet (milk, green leafy vegetables, whole grains, nuts, fish, beans are just some of the options).
2. TRY TO SCHEDULE YOUR TRAINING SESSIONS “KEY”
Schedule your training sessions during the more favourable times of your cycle (usually in the period of time between the 5th and the 20th day in a full cycle of 28 days approximately). In turn, in the days more challenging and symptomatic of your cycle, to reduce or alleviate the stress levels. This may mean running more slowly or use lighter weights.
3. CHOOSE SPECIFIC DAYS TO STRENGTH TRAINING AND HIGH-INTENSITY
The phase of the cycle that coincides with ovulation and the following days (days 14-20 of cycle) is the best time to do strength training and high intensity. At that time, their levels of testosterone, growth hormone and estrogen reach their maximum peak, and this is the great opportunity to give our all in exercises that involve the large muscle groups.
4. BE CAREFUL WITH EXERCISES OF RISK TO THE KNEES
The women who are in the pre-menstrual phase are more prone to suffer injuries, especially in the knees, and this fact proven by the American Journal of Sports Medicine.
Studies show an association between the menstrual cycle and the increase in the risk of injury to the anterior cruciate ligament. Experts recommend balance exercises (in particular those that make it to support on one leg), plyometric work along with (using body weight) and exercises that strengthen the hamstring muscles and glutes.
5. PRACTICE IT REGULARLY AEROBIC EXERCISE
Aerobic exercise regular basis will help to promote the reduction of pre-menstrual symptoms. The mood state will improve, decreasing fatigue and ensuring that you will have a night more restful.
It was in this article with a brief notion of how you might structure the exercise throughout the menstrual cycle, so that he can better plan their sessions and adapt them according to the phase in which it is located. Do not let practicing the physical exercise during the menstrual cycle, adapt your workout and keep active because you only have to gain.