2023.09.16

Training During the Cycle

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Previously, the girls considered the cycle a significant reason for skipping physical education classes at school... Today, gynecologists are sure that training on critical days should not interfere with their usual activities, moreover, sports during such a period can alleviate the condition, reduce pain and improve mood.

THERE IS NO RECIPE FOR EVERYONE.

We are all individuals, and each of us has our own “endurance”, our own pain threshold, our own perception... I know many girls who suffer from migraines “these days”, lie down from spasms, swallowing packs of “noshpa”, and do not wish to hear about physical activity. I think that it is necessary to proceed solely taking into account the individual characteristics of your body. If you take me specifically, then I am definitely for doing sports not only these days, but also on all the rest. With regular training, I seem to have no critical days. The funny thing (probably Murphy's law) is that most of my races coincided with this period...

IF YOU DECIDE TO TRAIN ON CRITICAL DAYS.

Firstly, in the first days of the cycle, it is recommended to reduce your usual physical activity by at least 30%. At this time, aerobic exercises are ideal, such as simple yoga and Pilates complexes, Nordic walking, and there are no significant contraindications to flexibility and stretching exercises and easy running... For example, any exercise in water reduces discomfort, pain in the abdomen and lower back (just be careful with public places).

WITH EXERCISES FOR THE ABDOMINAL MUSCLES AND LOWER BACK, IT'S WORTH TO WAIT.

Try to avoid sudden movements, especially turns with the whole body, and excessive stress on the lumbar spine. Lifting weights (dumbbells, weights, barbells) should be done very carefully or wait a little. If you “can’t” give up strength exercises, then reduce the weight. In the event that during sports you experience acute pain, dizziness, severe bleeding... then definitely stop training. It is important to listen to your body and stop the process at the first symptoms of deterioration in well-being. With a tendency to fainting, uterine fibroids or endometriosis, it is necessary to exclude physical activity!

DO NOT NEGLECT THE DIET.

During bleeding, our body loses a lot of fluid, iron, protein and other nutrients, so this deficit must be replenished in a timely manner. Do not neglect the diet, do not forget about the importance of protein foods, as well as foods rich in iron. Liver and other organ meats, fish, red meat, dairy products, eggs, fresh vegetables and herbs, vegetable oils, nuts, avocados…. Of particular importance are complex carbohydrates - cereals and legumes will provide the body with energy.

THE MAIN THING IS...

... not to go in for sports through force, but choose such types of exercise that will increase your energy level and bring your body and soul pleasure!