Before going into the detail of our article in examining which physical exercises we should do during the menstrual cycle and whether physical activity is good at this time of the month.
It is important to give some theoretical notions on the menstrual cycle is.
With menstrual cycle, we refer to that interval of time that, in women, passes between the first day of menstruation and the first day of the next menstruation.
This interval lasts on average 28 days, but in reality, there may also be menstrual cycles lasting 24 or 32 days (which are considered completely normal).
To be regular, between one menstruation and the next, there must not be a “gap” of over four days (both more and less).
Variations in the duration of the menstrual cycle may depend probably on the length of the period before ovulation (the so-called follicular phase); this first phase of the cycle.
No. of Programs
Although having an average duration of 14 days, can undergo modifications/oscillations that can range from 1 to 3 weeks.
The menstrual cycle’s regularity is linked to precise hormonal control of the phenomenon in which the hypothalamus, pituitary, and ovaries take part.
The largest variations in cycle length occur in the first few years after menarche and premenopause.
Menstruation is nothing more than flaking of the mucous membrane that lines the uterus (ie, the endometrium) inside; three layers characterize the structure of the uterus:
the perimetry (outer covering),
the myometrium (the thickest mucous layer),
the endometrium (for the nidation and nutrition of any fertilized egg)
The endometrium in its characteristics strongly depends on hormones such as estrogen and progesterone, which are produced by the ovary during the menstrual cycle phase.
Once finished, their production drops dramatically, and if there has been no implantation, menstruation occurs, which last from 3 to 7 days with a blood loss of 28 to 80 ml.
From puberty to menopause, the female reproductive system undergoes a series of cyclical changes, both functional and structural, repeated every month.
These changes directly related to the reproduction and fertility of the woman determine the so-called menstrual cycle.
The latter represents an indicator of a woman’s health; therefore, it is useful to understand how it works.
It is important to keep it under control to recognize its irregularities. Knowing how to calculate your menstrual cycle also allows you to identify which days are the most fertile when trying to have a baby or if you want to avoid pregnancy.
It is important to know that in the pre-menstrual and menstrual periods, there are a series of adaptations of our body such as weight gain, water retention, an increase in the uterus’s volume, abdominal heaviness and swelling, and finally an increase in pressure—intraocular which can have consequences on sight that affect some motor qualities, all the talent.
Regarding the relationship between menstruation and physical activity, it must be said that there is no contraindication to carrying out exercises or training in the gym, even if it is still good to maintain a training intensity that is not too high.
Training during this period of life makes us feel good and can even have several advantages; certainly, when you have menstruation, you do not feel at your best physical condition for a whole series of reasons mentioned above, from swelling in the first place to fatigue, irritability, etc.
In the premenstrual and menstrual phase, it is essential to take care of physical activity without pushing excessively; (this, especially during menstruation because of the quantities of blood expelled).
It is perhaps more appropriate to take care of the elasticity aspect more and reduce stress levels through Yoga classes or autogenic training.
Someone highly recommended as long beautiful walks in the open air as at moderate rhythms and all those activities that allow you to work in unloading with the back and stretch the muscles that are particularly contracted in this period and tense.
The swimming pool is also a good physical activity.
In principle, sport during menstruation helps make you feel good both physically and psychologically, increases endorphins, which have important analgesic powers and can therefore relieve all pain related to the cycle.
Exercising also helps fight fluid retention, which reaches high levels during this phase.
Not to mention that by exercising, you will get rid of all the stress and nervousness.
During menstruation, however, it is good to have some precautions when doing physical activity such as eliminating one of the weekly sessions.
reduce the training load by at least,
%, decrease the number of repetitions and,
Increase in recovery.
However, it is essential that in case.
For particularly painful symptoms, physical activity must be interrupted. According to the general rule, listening to your body’s signals is a really important action.
The post-menstrual period represents an optimal phase for training and better muscle performance; in this phase.
There is the preponderant presence of FSH (an acronym for follicle-stimulating hormone), also known as follitropin, a hormone synthesized by the basophilic gonadotropic cells of the adenohypophysis, which increases attention, concentration, coordination, and strength; a workout that respects these parameters is therefore preferable.
If you do sports during this period, it is good to protect your breasts as best you can with bras and containment tops because of the more than the normal onset of pain in this part of the body.
Exercising will also help reduce breast discomfort related to swelling during menstruation. If the discomfort/pain is intense and persistent, it is useful to try hot water compresses.
It is also very important to have some precautions at the food level, such as eliminating the consumption of chocolate and caffeine (one is already nervous enough); you must also reduce the intake of foods that contain a large dose of both refined and unrefined sugars.
Drinking a lot is an important action to do absolutely to disperse liquids throughout the day.
This article has dispelled the myth that exercising while menstruating is inadvisable.
We should not see them as a disease but as a natural phase in a woman’s life.
Be more careful that yes and not overdo it as we said, by listening to what your body tells you-you are not competing with anyone.
There is little desire to move during the cycle, yet I have found that some exercises bring real benefit in terms of cramps, pain, and weakness.
During the first days, light physical activity can be good for morale, while in the following days, you can pick up the pace to regain strength and a good mood.
Another important factor is choosing the right tampons to feel protected and comfortable.
Remember that in case of severe cramps and pain, there is nothing wrong with rest.
Feeling Comfortable During Exercise
Reduce the pace of your workout when your period begins. Usually, the first few days are the most problematic ones.
Symptoms are likely to be more intense, so it’s best to practice light physical activity or a moderate version of your usual workout.
To give an example, if you normally run 5km a day at a brisk pace, you can try reducing your speed or halving your route.
If you are in the habit of weight training but feel weak, you can try some bodyweight exercises.
Practice yoga on days when you feel sluggish. Choose simple positions that allow you to stretch your muscles.
The following movements will give you instant pain relief while strengthening you and more flexible.
Avoid torsion and inversion positions to avoid straining the abdominal area.
The position of the child: sit on your heels, then slowly bring your torso and face to the ground, until your forehead is in contact with the floor.
Stretch your arms forward and rest for at least 10 seconds as you breathe deeply.
The Cat Pose: Take the four-point position, arch your back towards the ceiling, and bring your chin closer to your chest.
Hold the position for a few seconds as you take deep breaths.
Apanasana, the legs’ position to the chest: Lie on your back, bring your knees to your chest, and hug your legs at the level of the shins.
Practice a light cardio activity. Aerobic training can help relieve symptoms, but try not to overdo it.
Instead of running or using the elliptical, it is best to take a brisk walk or ride a bike for 30 minutes.
Swim for half an hour. Swimming is a low impact discipline that can help relieve back pain and period cramps. Use a tampon or menstrual cup instead of a regular tampon when you go swimming.
Start using weights again during the last days of your period. In the second half of the cycle, you may feel stronger or have less pain.
This is a good time to start over–or start–weightlifting. Follow your routine exercise program or focus solely on the legs and arms.
You can continue to benefit from it even a week after your period ends.
If you rarely practice weight lifting, start by using the machines at the gym. You can use the press, lat machine, or shoulder press.
The floor press exercise (or floor press) is suitable for the period of the cycle.
Lie on your back with your knees bent and feet together, then hold a dumbbell in each hand.
Start by keeping your elbows bent and resting on the floor, then slowly raise them until your arms are fully straight. Do 2-3 sets of 8-10 repetitions each.
Avoid any movement that strains your abdominal area or back to avoid aggravating your period symptoms.
Choose the Right Protection
Try using a menstrual cup. If you know how to use it, exercising during your period may be the best choice. The menstrual cup can be reused and worn for 8-12 consecutive hours.
A menstrual cup is an ideal option if you need to make strenuous efforts, such as running a marathon or hiking in the mountains. But by practicing yoga, he could move.
Once worn, you shouldn’t feel any discomfort, but some women have a hard time inserting it.
Put on a clean tampon before you exercise. If you are not using a menstrual cup, purchase a pack of tampons.
Not all women find them comfortable for exercise, so try another method if you find them uncomfortable.
Remember that we should replace the tampon every 4-8 hours.
Wear a panty protector to absorb any small leaks. Especially if you have a heavy flow, you may need some extra protection.
Use a panty protector besides a menstrual cup or tampon. Put on a clean one right before you exercise.
Use standard pads if you can’t use a cup or tampons. Rubbing against the skin while exercising can be annoying.
Also, they crumple with the risk of leaving the panties uncovered.
However, if tampons and a menstrual cup aren’t your things, external ones are your only other option.
Wear culottes or a pair of women’s boxers. In both cases, they must be of a breathable fabric, for example, cotton.
A model of opaque briefs will make you feel more comfortable and at ease and certainly more protected than, for example, a thin thong.
You might waterproof briefs designed to contain losses during your period.
There are different types, from those worn over normal underpants to those that replace pads or the menstrual cup.
Wear loose, dark-colored clothing. Tight-fitting shirts and pants may make you feel uncomfortable and uncomfortable, especially if you have symptoms such as cramps, constipation, or bloating.
It is much better to wear loose clothing. Also, choose dark pants so that they can disguise any leaks.
For example, I preferred a pair of comfortable sweatpants over leggings.
Be sure to use a cotton t-shirt or tank top, especially if you’re sensitive to heat during your period.
Relieve Pain and Discomfort
Exercise when you feel tired. The feeling of sluggishness that often accompanies your period may lead you to believe that it is best to avoid the gym, when, in fact, it is a great time to go there.
A good workout can give you a boost of energy.
Take a break if you feel pain. There’s nothing wrong with staying home and resting instead of going to the gym for cramps, intense swelling, or other bothersome symptoms.
Try to relax, drink plenty of water, and try the next day again.
Take a pain reliever before you exercise.
Even if cramps aren’t felt right now, you can prevent them by taking a non-steroidal anti-inflammatory drug (or NSAID) drug, such as ibuprofen, in the hour before starting your workout.
This will prevent the symptoms from happening.
Wear a lap band that keeps your back or abdomen warm during your workout. Heat can help reduce pain.
You can also use a disposable heating patch to stick to the skin where you need it.
Ask your trusted pharmacist for advice to select the most suitable product for you.
Avoid foods high in fat, sugar, or salt. They promote abdominal swelling and can cause cramps or back pain to worsen.
By avoiding them, you will reach your sporting goals more quickly. Specifically, during your period, you shouldn’t eat:
Desserts and especially fried ones such as krapfen;
Packaged snacks such as crackers and chips;
Also, avoid fizzy drinks.
Keep your body hydrated by drinking water before, during, and after training. During the cycle, the fluid requirement increases.
Drinking plenty of water can help reduce headaches or swelling.
Drink a glass 15 minutes before you exercise and continue drinking while exercising.
If you feel able to do this, you can keep your training schedule unchanged even during the days of your period.