Adjust your workout to the menstrual cycle and overcome the discomfort
Menstruation was until recently a taboo in relation to physical exercise. However, since the 1950s, with the development of contraceptives and more anatomical absorbents, in addition to increasing research on the subject, the routine of the female sportswoman was reduced to a matter of choice. The practice of physical exercise in the period of menstruation is a personal decision of each. "There are no contraindications for women under these conditions. If she is already an athlete, she will adapt at any stage of the cycle," says sports gynecologist Eliana Viana Zucchi of Unifesp. But despite this, a woman's physical performance can vary according to the phases of the menstrual cycle, thanks to the hormonal and physical changes that occur in each period.
The menstrual cycle, which lasts from 28 to 32 days, is composed by three phases: Luteinic, Follicular and Ovulatory. At each menstrual phase there are cyclic elevations and decreases in ovarian hormones estrogen and progesterone. The changes have definite effects on physical fitness and athletic performance. Understand the peculiarities of each phase and how to adapt them to a routine of pleasurable physical activity.
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Phase 1: Irritability with training
The so-called luteinic phase occurs when an ovary follicle, which was growing, it breaks when there is no fertilization, and so the egg turns into a yellow mass that matures and eventually is carried by the blood. At this stage, the symptoms of PMS appear and the woman becomes less patient with training because of the typical symptoms such as migraine, irritability, fluid retention and constipation.
When menstruation comes, the woman becomes more sensitive and more influenced by the malaise caused by abdominal cramps, tiredness and bloating. So the physical yield tends to drop a little. "At this stage, the woman often has great mood swings, and may still have migraines, severe back pain, and horn cramps. In addition, uterine bleeding, as well as uncomfortable, may decrease the amount of hydration and blood volume "said Cassiano Merussi Neiva, professor and researcher at the Laboratory of Metabolism and Physiology of Effort at Unesp.
Thus, as in this period the woman becomes more vulnerable , it can handle the heavier physical exercises. "In order to avoid excessive blood loss, the woman's body produces a substance called prostaglandin, which causes uterine contraction, so it is best to avoid very intense activities. > Phase 2: Gradual improvement
The follicular period is the process of growth of the ovary follicle, which takes about 14 days. At the end of this period, the woman's body is better able to perform daily activities, as there is less fluid retention and greater oxygen consumption. "In the second half of the follicular phase, the woman shows a gradual increase in her willingness to exercise (exercise, for example) and also an increase in her aerobic capacity compared to exercise, as well as the capacity to exert muscular strength," she says. the Unesp researcher. Women can take advantage of this increased income to engage in continuous and prolonged aerobic exercise such as swimming, running, walking, or practicing step and body jump.
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Phase 3: all released!
By the 15th day, the follicle ruptures and begins ovulation. In this period, the ovum can be fertilized, but if it does not, it continues its course, composing the ovulatory phase. "The female predisposition will increase even more in the ovulatory phase, because it will commence an elevation of the concentrations of progesterone, a female hormone that is the fruit of ovarian activity and that will be along with other hormones, responsible for maintaining the increased capacity to perform effort physical and of the peaks of force ", affirms Cassiano Neiva.In this way, during this phase, the woman will be able to perform well and any type of physical exercise. As the researcher says, "these characteristics will remain until the end of the ovulation phase and begin to decline again with the arrival of the luteal phase, completing the cycle," says the Unifesp specialist.
Now that you know when you will be more willing to physical activities, how about making a schedule of what to train according to each stage?
Get Ready for Menopause
With the end of the menstrual cycle, the woman experiences a series of changes that make her more sensitive, since she has to deal with various transformations: aging, loss of beauty, exaltation of feelings. Therefore, the gynecologist Eliana Viana explains that it is important for the woman to do physical exercises. "Thirty minutes a day is enough for the woman to prevent the problems that begin to appear at this stage: fat accumulation, osteoporosis and diabetes. In addition, the sport will give her a social life that will help her face the menopause with more disposition, explains Eliana.
Combining walking with a balanced diet, it is possible to lose weight and eliminate those extra pounds. To give you an idea, "a 30-minute walk spends an average of 180 to 230 calories," says personal trainer Thiago Arias. Then imagine the result by doing a quick walk every day. 2. Your appetite becomes more controlled The walk helps release tension and this helps control anxiety.
Finding an exercise that helps you lose weight, gain muscle, improve physical fitness, help those who have breathing problems, and still have fewer chances of injury can seem like a difficult task. But in fact, one of the most practiced sports in the world has all these characteristics: swimming. "Swimming brings a lot of benefits to a healthier life, to maintain a balanced body and, above all, to burn calories in a pleasant way ", explains the swimming teacher Giann Fernandes da Silva, from the Athletic Company.