a guide for active women
Be unstoppable in spite of the rule and exercise during your menstrual cycle can give you benefits, you just have to know how to do it; Here's what your Coach Pau. 😉
As a fitness coach and girl, I think that you understand and accept the changes that happen to our bodies during the menstrual cycle can greatly improve our training and our physical form in general.
In this article, we will explore the different phases of the menstrual cycle, how they influence the hormones in your physical performance, and we will also talk about the advantages of adapting the training to the menstrual cycle.
So, get ready to learn how to optimize your physical activity and reach your goals fitness. 💪🏼🏃🏻♀️
What happens if I exercise with the rule?
The scenario in your head immediately can be chaotic, uncomfortable, and unthinkable.
You know, prepare the sanitary towels in the backpack, use leggings or shorts dark color, and pray that there are no spills unexpected during exercise and/or feel you observed during your time of training.
The reality sometimes is as I have described, but many other times, it is super smooth and with levels of discomfort very comfortable, typically what happens after exercising with the rule is that you'll feel satisfied for having made the effort, happy and full of endorphins at the end of the session and will happen and you'll still be building goals fitness that you are. 💪🏼
Then, answering the question, if things happen if you train with the rule, and almost all of them are good.
Train during your menstrual cycle can help you to regulate itit will boost the natural processes of the body and strengthen your core muscles.
When done correctly, the training can improve positively your mood and your energy levels. wow, this is amazing!
We also give exit to the stress or frustration associated with menstruation.
⭐️ And my favorite: it will help you to better understand the capabilities of your body -strengths and limitations-specific, I assure you that you are more than what you have put to the test.
Benefits of training during the menstrual cycle for women
If you train during your menstrual cycle, you will notice a wide range of benefits that go beyond the physical.
Look for example:
- Input, improve your mood and energy
- Prevents symptoms of premenstrual syndrome
- You can reduce the cramps and pain
- Helps to regulate hormones
- You can also increase the levels of serotonin and endorphins, this will help to cope with mood swings. ☀️
And especially to feel empowered and take control of your body.
Training to relieve the symptoms of the rule
The best exercises to do during menstruation are completely individual but after accompany many women in their workouts, I have noticed that when we feel swollen belly, there's a lot we can do to relieve the symptoms of the rule.
From body weight exercises, weight external, gums, machines, aerobic, and more! The ideal is to moderate loads and intensities as you sit in those days.
If you accept exercises and a routine that is specialized for your cycle and you respect your rest days and recovery, help your body to control the menstrual pain more easily.
In reality there is a list of what exercises to do during the rule, what does exist is to have knowledge and control of your own body.
How? register or make a note of what type of exercises you are uncomfortable and too intense for you to do during your days.
For example, it may be that going for a run in a day very bloated is uncomfortable because it feels like patting the belly and breasts, however, work strength and/or cardio bike can be a victory. 👌🏼
The important thing is to try and go creating your own list for future occasions.
If you have a fitness coach tell him to give you options ad hoc to your body and your symptoms.
Understand and adapt your workouts to your menstrual cycle
Do you know what are the different phases of the menstrual cycle? Because knowing them can give you valuable ideas on how to adapt your workout depending on the day.
For example, during the follicular phase, which follows the menstruation, increase the levels of estrogen, and hence the body increases your energy and endurance. So that could be an amazing time to focus on exercises of strength and endurance.
On the contrary, during the luteal phase, progesterone levels are higher, and that is where we may feel more tired or swelling. Here, for example, I would recommend you give priority to your recovery, or test flexibility exercises.
Recommendations for exercise during menstruation
If you are going to choose by HIMSELF to train in these days apply these recommendations to prevent a rule uncomfortable:
- Stay well hydrated, that no time of day that you feel thirsty. This will help you retain less fluid during the days of heavy menstruation.
- Within what you can control, stay away from foods and / or inflammatory reduces their consumption, surely putting those meals that you tend to inflate the intestines and the stomach.
- Do not put any more stress to your life, for example: Start fasting intermittent right at the start of the rule you may add nutritional stress and emotional these days that already, have your touch stressful.
Conclusion
In summary, the benefits of coaching and move during the rule are greater than the discomfort they generate. Oh, that I assure you!
You're going to feel more energy, the pain will decrease, you will continue to keep you in shape, despejarás mind and you'll have control of your body, while you learn from yourself.
Just remember to listen to your body and recognize when you're tired and fatigue or when there is dizziness or symptoms that may put you at risk during training.
Don't you know when you should be more cautious and when to test on your own?
I invite you to ask what you need, or better yet, book a free consultation with me here.
We will review how you are training now and how to improve your performance during your menstrual cycle.
In conclusion, adapt your training to your menstrual cycle can change the rules of the game; so, you know, enjoys and embraces each one of your steps per month, does Not need to be limiting. Let's Keep moving! 💪🏼
