Training in the pre-menstrual and menstrual period should follow certain recommendations, given that at this time of the month there is an increase in progesterone, which makes women feel pain and discomfort that can influence their performance when exercising.
It is important, however, to understand that women are not prohibited from exercising at this time, but that they should take care to ensure that it gives them a better quality of life and not the other way around.
In today's post, you'll learn more about training in the pre-menstrual and menstrual periods and how you can get the most out of it.
Knowing a woman's body and the best types of training for each stage
Bad moods, tiredness and feeling unwell are just some of the symptoms that women experience during their menstrual period. But what many don't know is that they can be alleviated by exercising. However, you need to understand how each cycle works.
In the ovulatory cycle, for example, women are more inclined to do high-impact exercises, weight training with more weight and more intensity and HIIT are great alternatives for this time.
However, when the menstrual period itself arrives, all that energy gives way to some pain, but that's not the time to give up on physical activity. Ideally, women should invest in lower intensity exercises, such as walking. In bodybuilding, the ideal is not to go too hard.
When not to train
Training in the pre-menstrual and menstrual period should be canceled when:
- The woman is very weak and unwell;
- When you feel dizzy;
- Severe headaches, such as migraines;
- An intense flow.
In these cases, the ideal is for the woman to rest and as soon as she feels better, she can return to her physical activities.
Menstruating women and their relationship with exercise
Scientifically speaking, women who menstruate are more inclined to exercise because of the hormonal increase during certain periods. In addition, this condition can make it easier to gain lean mass.
It's true that menstruation can bring some discomfort, but it also has its advantages, which is why women should take advantage of it.
To sum up
At each stage of the month, it's important that women know how to make the most of their body's potential. In the first 14 days of the month, the body's estrogen levels are at their highest, so it's possible to invest in high-intensity exercises with a higher load. On the other 14 days, the ideal is to invest in medium-intensity exercises, since progesterone levels will be high during this period.
Knowing this, the time has come for you, as a woman, to invest in yourself and start training in the pre-menstrual and menstrual periods here at Practice.
Come on, we're waiting for you!