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Women are able to perform the same exercises as men, but their body is more complex. In different phases of the menstrual cycle, it behaves completely differently. Changes in the levels of a number of hormones, an increase in body temperature, changes in metabolism require a revision of the diet and training regime (calorizer). To feel good and achieve the desired result, it is extremely important to know the features of nutrition against the background of the menstrual cycle and the features of training.
Training during menstruation
All women can be divided into two groups:
- Do not feel any pain or discomfort these days;
- They feel pain in the lower abdomen and general weakness.
Accordingly, the first group can train in the same mode, but exclude for the period of menstruation exercises that load the pelvic organs and increase intra-abdominal pressure. These are squats, deadlifts, lunges, hyperextensions and abs exercises.
Women belonging to the second group can also train, but perform exercises for the muscles of the upper body – back, chest, shoulders and arms. If your health does not allow you to do this, then it is better to rest from training.
Return to intensive training after menstruation
After the end of the menstrual phase from day 5 to day 11, the female body gradually increases the production of estrogen, which increases endurance, performance and helps to control appetite. During this period, you can safely increase the intensity and volume of training – increase weights, do more repetitions, conduct interval training, do more cardio. A surge of energy will give you additional motivation to follow the diet, and the development of the right habits will help you easily cope with the other phases of the cycle.
Mid-cycle workouts
The middle of the female cycle falls on the ovulatory phase – 12-15 days. This is the shortest phase in the menstrual cycle, but it should not be overlooked. Some women during this period feel a decline in strength, which is natural, because estrogen is on the decline. At this time, it is advisable to reduce the intensity of physical activity and remove exercises that increase intra-abdominal pressure (squats, deadlifts, abs exercises, etc.).
Loads in the second half of the cycle
From 16 to 24 days in the female body there is an increase in the production of progesterone, which contributes to the steady growth of strength indicators. You can again return to intensive loads-boldly increase the weight, master heavy basic exercises, conduct interval training.
During the luteal phase, your body changes from carbohydrate to fat metabolism. A good effect will give long-term cardio training of moderate intensity, allowing you to use fat reserves as fuel. Add them to the main program.
Before the start of menstruation from day 25 to 28, progesterone slows down, overall tone decreases, motivation decreases, irritability appears, and it becomes more difficult to control appetite. At this time, the body begins to intensively store water. Many women get upset when they see an increase in weight. It is important to understand that these are absolutely natural processes and after menstruation the body will return to normal (calorizator). It is better to reduce the number of demands on yourself, concentrate on rest and your feelings. According to scientists, yoga, Pilates and stretching classes in the premenstrual phase will help to cope with the symptoms of PMS.
As you can see, the female body is more complex than the male, but this does not mean that you will have to change the program four times a month. Understanding the characteristics of your body will help you become more attentive to yourself-not to be afraid to increase the load on some days, and on others to reduce it without feeling guilty, not to get upset because of fluctuations in fluid in the body, learn to recognize the signals of your body and understand what it needs.