Appropriate Physical Activity In Different Phases Of The Menstrual Cycle

Date February 21, 2018 10:33

For a lot of modern women, an active lifestyle is a conscious and healthy choice. The effectiveness and intensity of a work-out are not always stable due to various factors, including well-being, mood, the time of the work-out, as well as hormonal balance (the menstrual cycle).

1. Sport and menstruation

Menstruating undoubtedly causes discomfort for most women. In addition to bleeding, which marks the first day of the cycle, many women have to encounter pain in the lower abdomen and lower back, weakness and overall malaise, sometimes accompanied by dizziness and nausea.

READ ALSO: 5 Ways To Reduce Menstrual Pain And How To Have A Less Uncomfortable Period

For the above reasons, many ladies prefer to limit mobility, which is not always the best decision. Unpleasant sensations are caused by an increase in the level of prostaglandins - substances that contribute to the reduction of the uterus, help release from its cavity unnecessary tissues, as well as irritate pain receptors throughout the entire body, including in the pelvic organs. Movement stimulates blood oxygen saturation and contributes to a more active blood circulation. As a result, toxins are quickly released from the body.

You should give preference to moderate exercise - for example, Pilates and yoga. If you are used to working out regularly, you can temporarily reduce the intensity of exercise.

2. Follicular phase

The menstrual cycle can be conditionally divided into 2 main phases: follicular, which lasts from the first day of bleeding to ovulation, and luteal, which occurs after the release of the oocyte. In this period, a woman's body is actively renewed and is preparing for possible conception. There is an acceleration in metabolic processes and carbohydrate metabolism, an increase in insulin sensitivity, and a decrease in susceptibility to pain. Ladies feel vigorous and full of energy, and there is an improvement in women's endurance indicators. This phase is the best time for anaerobic power exercises.

3. Sport and ovulation

The peak of hormonal activity includes the day of oocyte release and several days before and after this event. In this period, a woman's body is ready for intense training, including cardio exercise. Nevertheless, you need to be extremely cautious. According to some data, a change in balance leads to a softening of the tendons and cartilage, which increases their elasticity and the risk of injury.

4. Luteal phase

After ovulation, a woman's body is controlled by progesterone, a hormone that is "responsible" for the sustaining the life of the future child. Along with the concentration of progesterone, the body's ability to accumulate resources such as water, power, and nutrients significantly grows.

During physical exertion in the luteal phase, lipids and not carbohydrates (which serve as the main energy source in the first half of the cycle) are the main source of energy. Therefore, carbohydrates are stored for safety at a high speed (which is also somewhat related to a decreased sensitivity to insulin). During this period, you should direct your efforts to burning fats and give preference to aerobic training - for example, running, swimming, and cycling.

Make sure you exercise according to the phase of your menstruation cycle and you will make your work-out process more effective and less tiring. According to some reports, regular sports activities contribute to alleviating a woman's condition during PMS and reduce pain during menstruation. In addition, physical activity will make you a more stress-resistant person and will help you overcome negative energy and keep yourself fit.

Source: obstetrician-gynecologist Lilit Nasibyan

READ ALSO: 5 Conditions And Factors That May Cause Blood Clots During A Woman's Period

This article is solely for informational purposes. Do not treat yourself, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information provided in the article.