Exercise and nutrition during menstruation: everything you need to know

The effectiveness of training depends on health and energy levels. In the period of menstruation health is deteriorating, but because nutrition and exercise during menstruation should be changed. How considerably, depends on the individual characteristics of the organism.

It is important to understand that in the body of every woman occur cyclical hormonal changes that need to be considered. If we consider the phase of the menstrual cycle when creating the chart of diet and training, you will be able to get the best result and get a beautiful and healthy body.

Exercise during menstruation

Given that menstruation is normal it happens every month, it is not a reason to cancel training. However, you need to know the characteristics of the adjustment burden, and also to understand when training should be abandoned altogether.

Is it possible to train in good health?

In good health the critical days are not a contraindication to exercise. If you have a monthly pass relatively painlessly, then workouts will even be useful. Moderate load, reduces painful spasms in the abdomen by improving blood circulation in the pelvis. Some girls even say that regular exercise reduces menstrual pain.

However, the intensity of training is still better to reduce, not to create additional stress on the body, which is weakened by loss of blood. On the first day of the cycle you can devote time for yoga or stretching or to take the day off, because the body at this time is particularly vulnerable due to lower immunity due to the onset of menstruation. Other days you can train in a usual mode, reducing the intensity of stress. In addition, for the period of menstruation should exclude a number of exercises. More about this will be discussed below.

So, if the critical days are asymptomatic, the radical training regime can not change. However, remember that in the period KD, the body loses energy and strength due to loss of blood, so even if painless menstruation is not necessary to train intensively in the first 2-3 days of the cycle. Watch your health.

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Is it possible to train with pain and spasms?

The majority of women feels discomfort and pain of varying severity in the first days of menstruation and are physically unable to exercise. You should not overcome yourself and train through the pain. Take a break from training for 2-3 days.

If you do not want to miss a workout, do a light version of classes during the KD, but not in the period of acute pain. Following are great relaxing video during menstruation. Usually on the third or fourth day of the cycle and the pain stops, so you can return to routine training.

If you are experiencing minor discomfort in the first days of the cycle and ready to engage, you can train in a usual mode, but the load is recommended to reduce by 20-25%, to avoid overloading the body. However, if you feel unwell exercise during menstruation should be abolished, in order not to aggravate the condition.

When training it is better to postpone?

If you feel severe discomfort during the menstrual cycle, the workout is better to postpone for the entire period of the CD. Poor health will reduce the effectiveness of exercise during menstruation and may entail negative effects: increased bleeding, lower abdominal pain, feeling of weakness and fatigue.

Any ailments throughout a cycle can prevent full exercise during KD, and therefore it is better to postpone lessons if you feel uncomfortable or pain in the abdomen deliver a strong discomfort. Also it is better to postpone classes in the event of a too strong discharge, so as to fatigue and even fainting. Back to the fitness you will be able after 4-5 days from the beginning of the cycle, when the body regains strength.

Exercise should be postponed if you have:

• observed changes in the flow cycle
• severe pain in the abdomen and back
• nausea and dizziness
• strong selection
• headaches
• low blood pressure
• a strong feeling of weakness, drowsiness, fatigue

Be sure to consult your doctor if you feel unusual severe discomfort, and if became ill during class. To resume classes after health will return to normal. This usually occurs by the end of the month.

Do I need to change the load of training?

During menstruation the body is in a weakened state that must be considered during exercise in this period.

If you prefer a heavy weight or functional training, the training regime during KD needs to be adjusted. Lifting weights, intense load on all muscle groups, sudden heart rate, exhausting workout can greatly exacerbate the condition during menstruation and lead to discomfort.

During menstruation it is recommended that:

• To reduce the load by 50%, if you deal with large weights, practice crossfit, interval cardio, TABATA, sprints, jump training and other workouts with explosive, intense workload.
• To reduce the load by 20-25% if you do group workouts, strength with low body weight, circle training, Jogging.
• To reduce the load is minimal, if you do not train to the limit and prefer light cardio with a small weight, Pilates, yoga.

It is important to listen to your body and do exercises during menstruation in accordance with the energy state of the organism. If you feel good, then the usual mode can not fundamentally change, but if health has deteriorated, it is necessary to greatly reduce the load and rest more.

What kind of exercise to practice during KD?

When planning a workout, during menstruation, eliminate from the program or simplify a power, function, interval, and other dynamic and intense activities. In the period KD of the body is weakened from loss of blood, which decreases the level of hemoglobin. The result is a weakness that does not allow you to train effectively and normally.

Some types of fitness are not recommended during menstruation as it can cause increased bleeding and pain. In turn, there are varieties of physical activity that are beneficial during menstruation. They help reduce pain, improve overall health and do not affect blood loss.

The best exercise during menstruation:

• Pilates
• yoga
• slow cardio on the stepper, ellipsoid, treadmill
• bodyweight exercises without intensive
• stretching
• strength training for upper body

Doing yoga, Pilates and stretching, do not perform exercises that affect the muscles of the pelvis, to prevent the rush of blood and do not cause increased secretions during menstruation. In addition, under the ban any of the inverted postures in yoga, exercises like “gluteal bridge” in Pilates, too deep stretching in stretching.

For training during menstruation perfect light cardio, simple yoga, simple exercises with their own weight, and walks in the fresh air. These types of activity contribute to the production of endorphins and relieve the unpleasant and painful sensations.

Which workout did not practice during KD?

Ideally exercise during menstruation has to give a gentle load and not to affect the pelvic floor muscles to prevent blood flow to this area. Too intense also contraindicated, as the body loses some amount of blood and the hemoglobin that can lead to weakness and fatigue. In order to feel good, cheerful and fun, some intensive training is better to minimize or significantly reduce the burden.

Adjust the load of the following types of training:

• interval cardio and sprints
• long run
• the cross-country running
• functional training
• dynamic aerobics
• crossfit
• strength training with heavy weight
• training on press
• sports dance

All of these types of activities brings together intense exercise that promotes blood flow and activates the abdominal muscles and the internal muscles of the pelvis that may affect the flow of menstruation. During dynamic, intense exercise the body loses lots of fluids, and during menstruation may increase blood loss, leading to a decrease in pressure, nausea, weakness and even fainting.

Avoid training on the press, the insulation on the buttocks, inverted postures in yoga, too active stretching, for example, training the splits, not to provoke pain in the abdomen and the General condition of discomfort and disease.

During menstruation is prohibited the following exercises:

• inverted asanas in yoga
• exercises on the lower part of the press
• exercises at the press, when the head is below the feet
• the gluteal bridge
• stretching the splits
• the leg press
• squats and lunges with a barbell (only if low weight)
• dead lifts, Romanian dead lift (only if low weight)

Performing these exercises may trigger the development of gynecological diseases.

10 tips to workout during menstruation

Professional trainers and athletes know how to do during menstruation. Note top 10 tips for exercise during menstruation:

1. Engage in the complete absence of pain and monitor your health during the training.
2. Practice at a slow or average pace, especially in the first 2 days of the cycle.
3. For the first days is the perfect light cardio, as it can be used to withdraw excess fluid from the body.
4. Train your upper body if you are engaged in law enforcement, complete workout easy cardio on the treadmill or elliptical.
5. Prefer short-term training long and exhausting.
6. In the first 2 days of cycle practice yoga that will help relieve pain.
7. Avoid swimming, swimming pool, saunas and steam baths during CD.
8. If you feel fatigue, stop the exercise.
9. Don’t squat, don’t jump and don’t press it during menstruation.
10. Listen to yourself and if you feel good then practice in the same way.

Whether to execute…

Weight training in the gym

Not forbidden to train in the gym, but it is recommended to reduce the weight by a third. Different types of squats and lunges, it is better not to do, as they can lead to pain in the lower back and abdomen, and increase blood loss, leading to weakness and deterioration of health.

Do exercise during menstruation on top of the body, for example, follow the program for back, chest, shoulders and arms.

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Running and cardio

Easy, short run is a great way to enhance the mood and stimulate weight loss. Run outdoors to enhance the production of endorphins and to improve the state during the KD.

On the first day of the cycle, when the overriding feeling weak, you should not run, jump and do cardio. Starting from the second day, you can train in a usual mode.

Group training

At the beginning of the cycle it is recommended that intensive aerobics with jumps and fast movements. But on the third day you can perform step-aerobics, cardio+weights and other group fitness.

In the first days attend classes on Pilates and light workouts with your own body. Prefer a program with a gentle, not explosive load, so as not to injure the body.

Group training: all directions

Training on press

In the first two days of menstruation it is better to avoid any load on the press. In other days the upper section of the press and obliques to swing, but not overdo it.

Instead of twists, elevations toes and other similar exercises, run the bar, but also with reasonable limits. Enough 3-4 approaches for 30-45 seconds.

Home fitness

Home fitness includes exercises with their own weight, dumbbells, loops TRX, a fitness band and an expander. Do the exercises at a slow pace, avoiding the blast load and listening to your condition.

You should not perform abdominal exercises, squats and lunges. Finish the workout with light stretching to reduce pain in the muscles and relax the body.

Training home for girls for 30-45 minutes

Swimming

Some coaches believe that swimming and-fitness good workouts during CD as relax the muscles and allow you to reduce discomfort. But it is important to remember that in the period of menstruation the body is vulnerable against the background of low immunity and can easily catch an infection or a viral disease.

Don’t exercise if you are not confident in your hygienic means, as for swimming trainings are desirable special protective silicone mouth guard.

Yoga and stretching

Yoga is a great way to exercise during menstruation as it allows you to achieve total relaxation and reduce pain. Any useful yoga, including power and dynamic. The main thing is to avoid inverted asanas that are not recommended during CD.

Stretching for effects similar to yoga, and therefore suitable as a training during the CD, because it relaxes, soothes pain and reduces tension in the muscles and joints. It is important to remember that in the period of menstruation increases the body’s sensitivity and pain threshold, so too much stretching can be painful.

Practice depending on the health that the sessions bring only the absolute benefit.

Food and exercise in different phases of the cycle

Proper nutrition during menstruation can reduce painful and uncomfortable symptoms. In the other phase of the cycle is also important to eat right to feel great and do not suffer from hormonal changes.

Please note that the level of effort and energy changing with each phase of the cycle, and because the training regime will also have to be optimized according to the hormonal level.

The phase of the menstrual cycle

In different phases of the menstrual cycle, the body may behave differently. This is due to the hormonal changes during the ripening and release of an egg. Women’s health may depend on the day of the month, which should be considered when planning training.

There are four phases of the menstrual cycle:

1. Menstrual phase (day 1-4). This is the first phase, when there is a rejection of the endometrium of the uterus, if the egg is not fertilized
2. The follicular phase (5-11 days). This is the second phase (also called postmenstrually or estrogenic) in which to Mature new follicles in the ovaries.
3. Ovulatory phase (day 12-15). This is the third phase, in which the ripened egg is released and formed yellow body (a temporary secretory gland) that produce progesterone affects the uterus begins to prepare for a possible pregnancy and implantation of the fertilized ovum.
4. Luteal phase (day 16-24). This is the fourth (also called postovulatory or progesterone), when the corpus luteum dies if fertilization has not occurred and reduced in size. In endometrii begin the process of rejection, which lead to a new menstrual cycle.
5. Premenstrual phase (day 24-28). The fifth phase, or known to many girls PMS can also be attributed to the final stage of the luteal phase. The premenstrual phase is accompanied by decrease in blood concentration of estrogen and progesterone, a drop in performance and increased excitability of the nervous system.

Days of each phase are based on 28 day cycle, you they can be different.

Training in different phases of the menstrual cycle

During each phase of the cycle in the female body there is a different composition of hormones, which leads to changes in mood, energy levels and even appearance. For example, the high estrogen in the ovulatory phase enhances the attractiveness, femininity and charm.

Menstrual phase

In the first phase of the cycle the body’s level of progesterone and estrogen is low, which can cause fatigue. It’s that time of the month that women suffer in different ways. When ailments at this time are advised to refrain from training, instead, they prefer a walk in the fresh air. Valid light cardio, yoga, strength with small weights provided to the complete absence of painful symptoms.

The follicular phase

In the follicular phase gradually increased estrogen (the main hormone in women’s health), affecting energy and libido. At this time you can safely do the most difficult and dynamic training, because the body is at the peak of strength and endurance. Explore new directions, exercise for weight loss and fat burning, in this time, you can achieve impressive results.

Ovulatory phase

In ovulatory phase, which lasts only 3-4 days, you can feel the lack of energy. This is due to the beginning of decline of estrogen, which is responsible for energy and well-being in women. In this period Matures the egg and forms the corpus luteum, which can lead to a slight pain in the abdomen. During the ovulatory phase it is not recommended to swing a press, to squat with more weight, doing deadlift, not to increase the pressure inside the abdominal cavity.

Luteal phase

The luteal phase is characterized by a decrease of estrogen and increase in progesterone, which leads to unstable emotional health and inner devastation. Forces becomes smaller, especially in the second half of the luteal phase, when plummeting estrogen, progesterone and testosterone. This period is called PMS. In the first half of the luteal phase, you can train in a usual mode, but the most effective will be slow and moderate weight training, supplemented with short cardio medium intensity.

Premenstrual phase

During PMS, the body begins to retain water, there is irritability, sleep disturbances, increased appetite and craving for sweets. At this time, training will help to significantly ease PMS symptoms by improving serotonin levels, which decreased due to the decrease of estrogen. Classes in the hall or outdoors, promote the excretion of excess fluid, to achieve emotional balance and relaxation. Practice in normal mode, but it is possible to focus on cardio to stimulate the excretion of fluids and increase endorphins in the blood.

Training in accordance with hormonal changes, you can achieve great results, as you will know, when the body is at the peak of energy, and when forces do not suffice. Schedule workouts depending on the cycle and achieve the best results.

Nutrition in different phases of the menstrual cycle

Changes in hormonal entail jumps in weight that are due to the decrease or increase of appetite in different phases of the cycle.

Menstrual phase

In terms of food during menstruation, at the beginning of the cycle, it is recommended to include foods rich in iron: meat, beans, seafood, nuts, dark berries, pomegranate and pomegranate juice, buckwheat, apples, wild rice. Should not eat cold foods, such as yogurt, ice cream, as they may trigger painful spasms. At this time, the weight starts to normalize after a small increase during PMS, but the waist will still look bigger because of the increase of the uterus and water retention in the body.

Include in the diet during pregnancy foods that have tryptophan, to feel calm and confident, and have a really good sleep.

The follicular phase

In the period of the follicular phase the metabolism is at its highest level, and appetite is stable and moderate. You can afford almost everything without harm to the figures. To not only feel good but look like a million, eat more vegetables, fruits, protein. Unsaturated fats, omega acids and slow carbohydrates give the necessary energy for training.

Ovulatory phase

In ovulatory phase you may feel a rush of energy, which is attributed to increased estrogen. Grains, dairy products, fish, vegetables and fruits rich in vitamin C must be present in the diet. Metabolism decreases because the body is preparing to conceive and stores nutrients. Since the beginning of the ovulatory phase you need to carefully follow a diet, not to overeat, drink more water and citrus juice because vitamin C helps to keep normal weight.

Luteal phase

The luteal phase is characterized by increased progesterone, which stimulates the appetite to get all the necessary substances and energy for child bearing. Cheese, lean fish, poultry, seafood and other protein foods combine with green and non-starchy vegetables to prevent spikes weight. Grains, nuts, fruit, cheese contain tryptophan which helps produce serotonin – the “happiness hormone”, which decreases along with estrogen.

Premenstrual phase

PMS appears the greatest risk to heal due to uncontrolled appetite due to hormonal changes. If you make the correct diet during PMS, you will feel only minor symptoms of premenstrual syndrome.

Food during PMS

From premenstrual syndrome suffering the vast majority of women. PMS is a hormonal imbalance that occurs before menstruation. Declining estrogen, progesterone, testosterone, leading to unpleasant symptoms: fatigue, irritability, mood swings, insomnia, increased appetite, breast swelling, decreased libido, pain in the abdomen and back, fluid retention in the body and even muscle spasms.

Proper nutrition during PMS reduce the symptoms and bring the health back to normal. It is important to remember that during the premenstrual phase may appear brutal appetite, which can cause a significant jump in weight.

If you eat right throughout the cycle, the PMS you can afford to relax and not diet. If you don’t want to get better even at 1-2 kg, which is basically normal before menstruation, it will pay greater attention to the training (cardio, circuit and functional), make a meal plan during PMS, move more, drink peppermint tea and keep an active lifestyle so no time for the uncontrolled absorption of sweets and other junk food.

Rules of food during PMS:

• Avoid salt, sugar and a lot of fast carbohydrates that retain water.
• Lean protein: low-fat cottage cheese, lean meats, fish, eggs and seafood.
• Eat adequate amount of complex carbohydrates that provide long-term satiety and suppress hunger.
• Drink herbal teas without sugar, to withdraw excess fluid from the body.
• Eat acidic fruits, especially citrus fruits, because vitamin C reduces stress.
• Include in the diet foods rich In vitamin b: cereals, nuts, leafy vegetables. B vitamins effectively fight the symptoms of PMS.
• Eat foods with potassium and magnesium: fruits, bananas, cottage cheese as potassium and magnesium are involved in the regulation of water balance in the body.

Proper nutrition during PMS should reduce the level of stress, prevent fluid retention and promote relaxation and rest of the body. The b vitamins, magnesium, potassium, vitamin C are ideal for this purpose.

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The contraceptive pill

Hormonal contraception violates the natural rhythm of the female cycle, which should be considered when planning training.

Birth control pills keep hormones in balance, preventing surges of estrogen and progesterone, which are responsible for the changes in the body throughout the cycle. Hormonal contraceptives suppress ovulation, resulting in maturation does not occur and the comfort of the egg. The usual monthly while the pill may not be, but the observed discharge, which is called the “cancellation period” at the end of each course in 28 days.

Lack of ovulation, PMS, the usual monthly leads to stable well-being throughout the month. Workout with the pill can be in standard mode, and by the end of the course should train in Lite mode to give rest to your body.

Video workout during menstruation

We offer you useful and effective videos that can be easily done during menstruation.

1. Training for girls during menstruation

2. Exercise during menstruation

3. Relaxing complex during menstruation

4. Yoga during menstruation

5. Yoga during menstruation

During the CD do not have to drop out of the training plan, but should reduce the load, as in these days often there is a decline in energy. Listen to your body to workout during menstruation brought assured benefit and pleasure.