To achieve good sports results have a lot, persistently and regularly. Women, unfortunately, sometimes you have to deviate from this rule due to the menstrual cycle, because not all women sufficiently aware of the physical activities in this period. Most girls who wish to remain in great shape, trying to use every opportunity for training. Such zeal is certainly commendable, but in moderation. Trying to keep slim, we should not neglect their own health in advance to explore all aspects of this issue, to know when and what exercises you can or cannot do.
The majority of women who continue to exercise during the critical days, noted a sharp decline in motivation to exercise. It becomes impossible to maintain the usual intense rhythm, that is, both the speed and the number silvamix sets with the approaches decreases. Some people notice the fact that the recovery after exercise in the menstrual cycle is much worse and less efficiently. This is quite normal because the menstrual cycle has an impact on the speed of course of metabolism, General stamina, and other factors of direct relevance to the sport.
Critical days have several phases. Each characteristic of certain hormonal changes. If you have a clear idea about their relationship with each other, it is possible to change the situation in their favor and train with the greatest possible impact. This will not reduce the effectiveness of the workout and support your body and the body in excellent tone.
- The phase of the menstrual cycle
- Is it possible to practice during menstruation
- Whether to engage in monthly in the former regime?
- Training on follicular phase should be as intense
- Luteal phase requires rest and relaxation
- The definition phase of the menstrual cycle
- If you take contraceptives?
- Summing up
The phase of the menstrual cycle
To understand what exercises and when to do in the critical days, you need to know how to build female menstrual cycle. It consists of several phases, each of which has its own characteristics.
The first phase, which falls on the first day of the menstrual period and ends with the beginning of ovulation. It is characterized by the development of the follicle in the ovary that is easy to understand for the typical title. In the early days of this phase (five or more) endometrium secretes tissue and blood. In the very first day the concentration of estrogen low, and then begins to rise. This leads to stimulation of growth of follicles.
Some sources found the name of a hormone like estradiol. He is the main hormone estrogenovmi group and produced in the reproductive phase. FSH or follicle stimulating hormone is responsible for the production of the follicles, and LH or luteinizing — responsible for the beginning of ovulation and the regulation of secretion of progesterone. The duration of the follicular phase is around two weeks, that is, does not end with the completion of the critical days.
This phase is characterized by the fact that the ovary comes Mature and ready to fertilize the egg. Estrogen and luteinizing hormone reaches its maximum level. Progesterone begins to rise rapidly, which is reflected in higher temperature of the entire body.
Comes after the ovulation period and ends at the beginning of the next menstruation. During this phase the mucous membrane of the label starts to increase. This means that she is preparing for a possible fertilization and pregnancy.
Estrogen and progesterone begin to increase. Their growth leads to the first raising and then lowering the temperature of the female body. The latter occurs when conception has not occurred. Phase duration is about fourteen days and begin the critical days, unless pregnancy.
Is it possible to practice during menstruation
The menstrual cycle is characterized by significant fluctuations and changes in the hormonal background of women. They affect not only fertility, but also affect the condition. In order not to worsen their state of health, you must know how to use these variations to use for training and their own health.
Whether to engage in monthly in the former regime?
This question is raised by many women, and the answer surprised many. To train in the critical days not only possible, but recommended. Metabolism, sensitivity to insulin, the body temperature during menstruation be normal, so there is nothing stopping classes. Of course, if health is poor, you should refrain from visiting the gym. If no ailments no, you can safely perform the exercises.
Training on follicular phase should be as intense
This is due to the fact that the testosterone level becomes high, which favorably affects the performance of endurance, strength, muscle mass. In this phase it is best to perform weight training. In some cases, even increases pain threshold, and it allows you to train more effectively.
The downside of this period is that it reduces the speed of course of metabolism and energy at rest is consumed much less. This does not mean that classes will not benefit. Endurance and strength develop quickly and well, and, consequently, this phase is ideal for intensive training.
You have to remember about a good workout. It reduces the risk of injury, since elevated levels of estrogen and the hormonal changes make the body and the body of a woman more vulnerable. If it is good to warm up before class, no problems should arise.
Luteal phase requires rest and relaxation
In this period, the woman quickly gets tired. High body temperature, which is compounded in hot weather, does not allow to train normally. These days, you should refrain from physical exertion, and to give preference to escape. If exercise, gentle and not intense pace. You should not worry about the feelings of fatigue. Better to give yourself a break, because the body lets you know that he needs rest.
Many women do not wish to stop exercising for fear of weight. At luteal phase, the rate of metabolism is quite high, so calories are burned more. Insulin sensitivity in most cases is less and, therefore, need to include in their menu the fats with proteins, not carbs. Against the background of low estrogen and high progesterone fats in the body are used as energy source.
The definition phase of the menstrual cycle
To accurately set the phase, you need to calculate the number of days after the critical days. If it is normal, every new cycle starts after 28 days, but in most cases there are deviations.
When you want to be reasonably sure of in the phase, in the morning measure the basal temperature. In the follicular phase it is lower and after ovulation and the luteal, by contrast, increased, remaining so until the beginning of the month. You can download a special app that helps to track your cycle.
If you take contraceptives?
Oral contraceptive or hormonal drugs are composed of progesterone and estrogen. Women who take these contraceptives do not affect changes in hormone levels, because the level of estrogen is not reduced so as not to stimulate menses and onset of ovulation.
Progesterone and estrogen remain stable and not change. When refuse contraceptives, hormones begin to decline sharply. Women who are using birth control, can work during menstruation, focusing on their own health. Some continue to feel energized, others have no motivation and tired quickly.
It should be understood that stable hormone levels can contribute both to muscle growth and weight loss because no hesitation. Hormonal birth control do not affect the effectiveness of physical exercise, but can increase sensitivity to insulin.
To train or not during the critical days is a very personal decision each woman. The main thing is to try to abandon the intense and serious stress on the luteal phase. Do not be upset and try to carry out training in normal mode, if there is a General lack of energy and fatigue. You must listen to your body, which through the hormones it gives to understand when to engage and when to relax.
There is no single “recommendation” is suitable for all women. Some thrive in the menstrual period and fun to train, while others, conversely, cannot make the usual number of approaches. Each organism has its own individual characteristics. If we find optimal schedule for yourself is difficult, you can refer to the specialist who, given the cycle will help to understand this issue without harm to health.