Not all girls understand whether it is possible to do during monthly sports. To support the figure and tone of women who have passed to the active lifestyle, attend the sport hall or fitness centers. And what about "these days"? The reaction of the body to training in critical days is individual, and often the advice of a personal trainer or a gynecologist is needed. Let's figure out which rules you need to stick in sports when menstruation to avoid troubles, and select the optimal workloads for training.
Unpleasant symptoms in red days
When women occur in menstruation period, nutrients are lost with blood, as well as "these days" affect the general condition. The symptoms of the depressed mood are appear, the plasticity or painful sensations are not excluded at the bottom of the abdomen, as well as weakness and drowsiness.
Some women during menstruation experiencing difficulties in movement - heavily hurts and pulls the bottom of the abdomen, and also worries her head or lomit. In this case, sports is preferably eliminated.
What types of sports are suitable or not for classes in critical days
Many modern women learned how to cope not only with the symptoms of PMS (premenstrual syndrome), but also with disadvantages during menstruation, and intuitively determined whether to play sports or not, listening to its state. We give Lifehaki and examples of favorable (and not very) loads for this period.
Yoga - Light Asana at homeYoga classes are associated with complex pose or inconceivable power balance, as well as extreme bodies of the body. What is partially true - a lot of difficult poses really use in yoga, but in the period of menstruation, you can enjoy light and relaxing asanas.
The main thing during yoga class is not to strain the abdominal muscles, as it can negatively affect well-being. Inverted asians during menstruation are also prohibited, it is better to use less complex poses.
Pilates - simple exercises for flexibilityTraining on Pilates in the period of menstruation is not prohibited. The positive result of this sport will be what the pelvis stabilizes, and all body segments are lined up in the correct location. This has a beneficial effect on the work of the internal organs.
The result of the conducted classes will be improved well-being and less painful period of menstruation. Therefore, we recommend pilates to engage in menstruation for the prevention of unpleasant symptoms and improving women's health - and no difference on what day you will do exercises, even in the 1st, even on the 4th day of the cycle.
Jogging - moderate distances to improve well-beingRunning is a useful sport, even in days of menstruation. At the same time you need to pick up moderate and reasonable loads to not harm yourself.
Jogging at a slow pace improves blood circulation in the field of small pelvis and remove unpleasant tension. As a result, endorphins are produced, called hormones of happiness, the mood rises, which helps to fight stress.
It is worth come up to this question carefully, for example, do not run on distant distances, and wearing comfortable clothes for running - after all, in the first or second day of the cycle, abundant allocations can spoil the appearance.
Stretching - Pleasant Muscle ClassesStretching the muscles during menstruation will help improve blood circulation, and to stimulate the outflow of excess fluid from the body, the exercises must be done regularly.
According to the reviews of girls, regularly performing exercises, monthly pass less painfully. During the period of critical days, the muscles of the body become more elastic, which can be used to improve the stretching. As a result, after stretching, women will feel much better, both in emotional and physical plane.
Stretching - Useful home fitnessStretching includes any kind of stretching exercises, this sport is a popular destination in the fitness industry.
Stretching has a therapeutic effect and allows you to achieve beautiful taut muscles. Therefore, you can engage in stretch even during menstruation. Most gynecologists recommend stretching at home, and in the case there are no severe pain in the abdomen, and fitness centers are allowed.
Dancing - Slow Movements To Improve BlengthtDance classes are also related to sports loads, but during menstruation far from all kinds are suitable. It is better to navigate first of all to your condition to understand whether it is possible to go to dance training, or better postpone.
Dances are energetic movements in tact with music, however, there are varieties of smooth and slow dances, which harmoniously normalize blood circulation. As a result, more energy will appear and the pain will disappear.
Swimming - Moderate Loads in Critical DaysDuring the first days of the monthly cycle, swimming delivers some inconvenience to women. So, for example, to make swimming, you will have to use tampons or menstrual bowl.
Swimming classes in the pool facilitate symptoms of menstruation, so you can do. However, it is not necessary to do this when a woman is experiencing severe pain, nausea or a decline. Small and smooth swims in the pool are allowed during menstruation, but it is better to do this on the recommendation of the gynecologist, as well as in agreement with the personal coach for swimming.
Training in the gym and study of the pressTraining in the gym is possible only if the woman has a period of time and less painfully. However, it is better to refuse from strength training during menstruation. In addition, it is not worthwhile to engage in pumping press, as it enhances blood flow, which will cause painful sensations.
A moderate training helps to remove menstrual blood from the body, but do not forget that large loads during this period are contraindicated.
School physical education during menstruationMany girls have disagrees and discomfort in everyday life, especially on the first day of the cycle. However, for young girls, this period is much more difficult for this period, since they simply shy to say about this teacher of physical education, and also do not know whether the physical education can be done during menstruation or it is impossible. Each particular case must be viewed separately, for example, if the teenage girl feels bad during menstruation, do not force on sports on physical education.
Features of loads on the phases of the menstrual cycle
Many are engaged in sports to lose weight, and they are afraid to break the regularity of training. And in order to better understand how fitness affects well-being, we might on the phases of the cycle:
Follicular phaseThis phase occurs immediately after the end of menstruation and lasts about two weeks, is characterized by an increased content of estrogen in the blood. During this period, women feel the tide of vitality and are ready to attend the sport halls or fitness centers. During the period of the follicular phase, it is better to engage in intense training, since the body is rapidly restored after heavy loads. In this phase, a woman can engage in intense sports (for example, Tai-Bo, crossfit or tobate).
Phase ovulationOvulation occurs on the 14th day of the cycle and lasts 3 days. At this time, the female organism is prepared for conception, the cycle is characterized by the content of estrogen in the blood at the maximum mark. And even if you are protected from pregnancy, and apply contraceptives or put a spiral, strength and aerobic workouts are allowed in the ovulation phase, as well as intensive sports. In addition, you can engage in group classes or heavy training, giving the muscles the necessary rest and small breaks between approaches.
After the ovulation period, the lutein phase occurs, which ends at the beginning of the next cycle. The content of estrogen in the blood decreases, and progesterone increases. Odnocity appears, intercellular fluid is delayed. At this time, women appear symptoms of the depressed mood, as well as increased excitability and abruptly reduced abdication. Training in the lutein period is obliged to be moderate under the guidance of a personal trainer, which will prompt the load intensity for a particular case.
Unwanted exercises during menstruation
To physical exertion that are harmful during menstruation include:- Pumping press;
- Heavy workout and pull-ups, as well as any kind of sharp movements;
- Using aerobic hoop and high-intensity running.
Pros and disadvantages of training during menstruation
Regular sports helps to support muscle in tone, improve metabolic processes and blood circulation. Thanks to the systematic training, the period of menstruation is less painful.
Nobbers pick up the table:
1 day yoga, stretching 2 day Pilates, jogging 3 day slow dancing, swimming 4 day Stretching, moderate loads in the gymRules during menstruation for stretching:
- Drink water. It is part of the liquid for lubrication of the joints, and also helps to control the work of the muscles at the level of exchanging electrolyte minerals (cellular level).
- Movements during menstruation should not be sharp. It is better to alternate a light "spring" and swaying with a static stretching, when you reach the extreme point of stretching, you get used to it for a minute 4-5, and then try to stretch a little more. This technique is effective.
- Use the belts when you can not reach the legs, for example, in the sitting position. It will help keep your back straight, because to the legs need to reach the belly, keeping the light deflection in the lower back. If you take to your legs head, then stretch your back, and not biceps hips.
- Take care of the joints. For example, in no case, you can not first attract my leg bent into my knee, and then try to break it down. This is a serious burden for the joints.
Bring out a stretching, as well as other physical exercises, you need to be heated. You do not need to do this if you complete the stretching training. To begin with in a light pace, run on the treadmill for about 5-7 minutes, then make the articular gymnastics, move well. If the muscles are "cold", they can easily damage them.
During monthly attention, you need to devote to all the muscles, and not just your feet, as many girls do, dreaming to sit on the twine. Stretching of the wrist muscles and forearm is the effective prevention of the tunnel syndrome, which people suffer from a computer. A good habit - borrow exercises from yoga, which not only increase the elasticity of muscles, but also has a beneficial effect on the internal organs. For example, the pose "Dog muzzle down" sets up the intestinal work. Do not forget about twisting and neat rolls on the back - this is an excellent massage for the spine.
The minuses of sports loads during the period of menstruation can be the strengthening of bleeding and the severity of pulling pain at thenime of the abdomen with incorrectly selected exercises.
Briefly summarize the positive and negative impacts of sports during the period of menstruation.
Moderate sport
Enhances metabolic processes
Improves mood
Increases muscle flexibility
Reduces pain syndrome
Intense fitness
Worsens well-being
Enhances bleeding
Provokes tension at the bottom of the abdomen
Increases the severity of headaches
Sports classes for improving the venous blood outflowThe impaired blood circulation negatively affects the heart and other organs, the cause of the violation may be a reduced tone of blood vessels. As a result, atherosclerosis develops, thrombosis, an extra weight is accumulated, the work of the heart, pancreas and thyroid gland is disturbed.
To prevent the development of such diseases, as well as to improve the venous outflow of blood, it is advisable to load the body with balanced physical exertion. A light run or cycling is suitable for improving blood circulation, and yoga, stretching or stretching will help to increase the elasticity of the vessels.
Training mode during menstruation should be changed, and to make an adequate load plan, ask for this coach. The period of menstruation in women is characterized by general weakness, headaches and discomfort in the abdomen, so at this time should not be engaged in power or intense exercises. When menstruation, we recommend to engage in light sports and do not load the abdomen. To improve the overall condition, walking and stretching is allowed.
Does fitness useful in endometriosis during menstruation
Endometriosis is a gynecological disease of the uterus, which is characterized by the growth of the cells of the mucous membrane. For a long time, gynecologists forbade girls to play sports during menstruation, but according to recent studies, moderate loads will only benefit.
Not all exercises are useful in this disease, and the body needs time for rest and restoration. After several months of training, if the condition does not deteriorate, you can engage intensively, while watching the state in parallel.
If a woman faces a question whether it is possible to do during menstruation, then the answer is obvious - everything will depend on her well-being. Moderate sports in the event that the girl tolerates monthly calmly, they will only benefit: the well-being will improve, mood and vitality will appear. It should be borne in mind that during the "these days" there are not all kinds of sports, and it is better to avoid intense training and heavy loads. And to compile an adequate plan in menstruation days, additionally consult with a gynecologist and a personal trainer.