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Is it possible to do fitness during menstruation

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In the body of a woman under the influence of hormonal adjustment, which occurs every month during menstruation, the amount of fluid in the tissues increases. This leads to a decrease in muscle tone and physical endurance. Premenstrual syndrome is often accompanied by pain in the lower abdomen and deterioration of general well-being, so many women have questions: is it possible to do fitness during menstruation, and how does sport affect the menstrual cycle?

Effect of exercise

In the first days of menstruation, because of the increased level of progesterone in the blood, women endure strength exercises harder. Blood loss causes a decrease in hemoglobin concentration, which affects endurance. Rapid fatigue occurs, and it is difficult for girls to fully perform the same physical activity, so during such a period it is necessary to limit strength exercises, jogging and stretching are allowed.

On day 3–4 of the cycle, the level of estrogen in the blood is restored, this greatly increases muscle strength and endurance.

Opinions of doctors about whether it is possible to do fitness during menstruation, to go to the gym, are ambiguous. It all depends on the individual characteristics of the woman, the state of her reproductive system, hormonal levels. After all, it is known that excessive exercise increases intra-abdominal pressure, testosterone secretion, and this negatively affects the possibility of conception and leads to a change in the shape of the male type.

At the same time, some types of exercises can reduce pain in the chest and groin area, relieve cramps and swelling of the abdomen. In women who regularly go in for sports, menstruation is less painful, mood swings are not observed.

Contraindications

Power loads are not recommended, training on simulators only in the first 2-3 days of the new menstrual cycle, in the remaining time you can go to the gym. Contraindications for this include the following states:

  • dysmenorrhea - painful periods,
  • polymenorrhea - very abundant and long periods,
  • delayed menstruation,
  • premenstrual syndrome,
  • gynecological diseases: adnexitis, myoma, endometriosis,
  • recovery period after abortion and childbirth,
  • feeling sick, dizziness,
  • inflammatory diseases of the urinary system,
  • recently transferred infectious, inflammatory diseases.

After childbirth, a woman's body is restored, hormone levels, and the menstrual cycle return to normal. The process lasts from 3 to 6 months, and during this period you can not engage in intensive sports. More suitable yoga, Pilates, jogging. Even when fitness during menstruation has to be limited, it is useful to make walks in the fresh air, to do morning exercises.

Polymenorrhea leads to a decrease in the level of hemoglobin in the blood. A woman is worried about migraine, dizziness. And after an intense load in the gym, fainting or nasal bleeding may occur.

If there are contraindications or symptoms of PMS, then it is necessary to consult with the gynecologist about the advisability of practicing fitness when menstruation begins. In chronic diseases, intense loads can provoke exacerbation and cause uterine bleeding, the development of endometriosis.

What exercises are harmful during menstruation

It is not recommended to do the following exercises during menstruation:

  • for the abdominals,
  • power for the back,
  • jumps
  • coups,
  • twisting and turning the body with weighting,
  • lifting dumbbells, barbells,
  • squats.

It is best not to combine aerobics, shaping, powerlifting, cardiovascular equipment, active fitness and menstruation. Excessive loads increase endometrial detachment in the uterus, which leads to increased pain in the lower abdomen and more abundant blood loss. In addition, the body during menstruation is more susceptible to various colds due to lower immunity. Exhausting classes further reduce the resistance to viral infections.

During menstruation, it is strictly forbidden to engage in cycling, horse sports, weightlifting, jumping rope.

It is known that during menstruation the risk of injury and fracture increases, bleeding stops worse, so it is worthwhile to abandon dangerous sports and weight lifting. It is not recommended to engage in dynamic dances, including jumps, sharp movements, acrobatic numbers.

If, after a visit to the gym, there is an increase in secretions, severe cramping abdominal pain and nausea appear, the body temperature rises, the general state of health worsens, an urgent need to consult a doctor.

What exercises are helpful

Fitness during menstruation should be held in a moderate mode. The coach will help you choose a set of necessary exercises. Yoga and Pilates relax the abdominal muscles, soothe the nervous system, relieve the feeling of fatigue. However, it is necessary to refrain from performing assans with turning upside down and strong contraction of the abdominal muscles. This may cause cessation of menstruation.

Respiratory gymnastics has a beneficial effect on the work of the heart, brain, reduces pain. Contrary to popular belief, swimming during menstruation is possible and even necessary. Such procedures relieve muscle spasms, back pain. Useful water aerobics with a moderate degree of load.

Streyching includes stretching exercises, they are also not contraindicated and help reduce pain. You can visit the gym - here it is allowed to use exercise bikes and a treadmill. But it is necessary to take into account the day of the cycle and pick up a light load (reduce to 1/3), this schedule should be followed by another 2–3 days after the end of menstruation.

How to organize training during menstruation

Sports will be useful if you follow these rules:

  • limit the use of coffee, strong tea,
  • reduce the intensity of training by 30%,
  • cancel strength exercises during menstruation,
  • consume more fluid
  • wear a uniform of natural fabrics,
  • use suitable personal care products
  • with severe pain, you can practice yoga, Pilates, stretching,
  • after training you should take a cool shower.

During critical days, perspiration increases, so to avoid dehydration, it is necessary to increase the amount of fluid consumed. Per day a woman should drink at least 1.5 liters of pure non-carbonated water.

Fitness on critical days improves blood circulation in the pelvis, reduces swelling, pain and cramps. During classes endorphins are produced - the hormones of happiness, which helps to transfer menstruation more easily and improves mood. It is only important not to overdo it in training.

How do exercises on the body

It is known that during exercise the amount of hormones in the blood increases. Therefore, at the beginning of the menstrual cycle, women find it difficult to engage in fitness, since the level of progesterone is already high. Because of this, the girl gets tired easily, which does not allow her to do fitness. We are not even talking about the performance of power loads in the gym.

It is not necessary with the arrival of monsters to refuse to perform all the exercises. Just the first 1-2 days of the cycle should be limited to stretching and light jogging.

Medical science does not have a clear answer to the question so important to many about whether it is possible to do fitness during menstruation. The fact is that the body of each woman is individual and has its own characteristics. However, it is proved that the correct approach to fitness helps to relieve cramps, as well as relax the body during menstruation. Therefore, it is believed that fitness during menstruation is useful, but you should not forget about the individual characteristics of each girl. Someone in the monthly comfortable, but for someone even up the stairs is painful to climb.

University of Sports in Vancouver conducted a study on how fitness affects the female body. Those of the girls who are constantly engaged in fitness, said that they had fewer problems with abdominal distension and chest pain. Those girls who regularly engaged in fitness or did not perform any exercises at all did not find any changes.

You can do fitness during menstruation to provoke a better metabolism, as well as improve blood circulation. Cells are better saturated with oxygen, as a result, lethargy passes, and girls become more vigorous during their menstruation. However, loads with increased intensity aggravate well-being during menstruation.

During various studies, it was determined that doing aerobic exercises increases the production of endorphins during menstruation, which improves women's well-being. Do not forget that the increase in the level of endorphins reduces cravings for sweets, which appears in a number of women with the onset of menstruation.

Existing contraindications

Regardless of the possible benefits of fitness, there are a number of contraindications, because of which they can not be engaged. These include:

  • inflammation of the genitourinary system,
  • gynecological diseases (endometriosis, myoma, adnexitis and others),
  • painful periods,
  • long, copious periods. With polymenorrhea, fainting and nosebleeds may occur,
  • recovery period after past birth or postponed abortion. It usually ranges from 3 months to half a year,
  • fitness during menstruation is contraindicated if infectious diseases were transferred in the past cycle or inflammatory processes occurred,
  • weakness, dizziness, nausea, and other signs of feeling unwell.

It is also worth to wait with fitness, if there is a delay in menstruation or there was a pronounced premenstrual syndrome.

In those days when fitness does not go in for fitness, it can be replaced with long walks.

In the presence of chronic diseases, it is best to consult a gynecologist for acceptable physical exercise.

What exercises should be abandoned

If there are no contraindications, but there is a great desire, then you can do fitness during menstruation. However, it is better to abandon certain exercises during menstruation. First you need to abandon all other loads and do only fitness until the critical days are over.

Certain exercises can not only lead to dizziness, but also speed up the process of exfoliation of the endometrium, which is clearly undesirable. Too exhausting classes will not bring anything good for the body, because during menstruation, immunity and so falls. Why not do it?

  1. Any active exercises for the back.
  2. Coups.
  3. Jumping
  4. Exercises for the abs.
  5. Use weights.
  6. From twisting and turning the body is also better to give up.

Harmful any sudden movements and too active exercises. On critical days, you can do fitness, if you exclude these dangerous exercises. The main thing to remember is that due to monthly injuries heal longer, and the blood coagulates worse.

If after fitness the condition has worsened, then it is better to postpone it until the end of menstruation.

What exercises need to concentrate

There are both bad and good exercises to perform them in menstruation. With the bad, we have already figured out, it's time to talk about the favorable. It is ideal to deal with a coach who will show what to do in this particular female period.

The most beneficial are moderate aerobic exercise. However, cycling is not all clear, so it is better to postpone it for the last days of menstruation. The situation is similar with swimming, which is better not to engage in the first two days of the cycle. But at other times it will have a lot of benefits for the body.

The beneficial effect has a half-hour jogging. The main thing to use a constant measured pace without acceleration.

Water aerobics is useful if it is performed at a measured pace and without additional loads. Fitness during menstruation must necessarily include stretching, through which you can reduce the pain of menstruation.

How to prepare yourself

During menstruation, the body changes so much that it is necessary to correct the usual activities for themselves.

  1. We reduce the level of usual loads by 30%. Depending on the body's reaction to fitness classes, we decide whether we should leave the load at this level or require additional adjustment.
  2. The amount of discharge during exercise increases, so that a hygienic means of greater absorption is used.
  3. Adjust the wardrobe. At the time of menstruation, we refuse tight-fitting things and short shorts. Need to give preference to more spacious clothing.
  4. We refuse coffee and other spirits.
  5. Drink more water. Dehydration causes fatigue and headaches.
  6. Fitness on critical days should begin with stretching, which can be a decent part of the workout itself.
  7. After performing all the exercises, a shower is necessarily taken and the gynecological means of intimate hygiene changes.

Thanks to the video you can fix all the information received, as well as look at a set of exercises that can be performed on critical days.

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