How does sport affect your periods?
A classic example that perfectly demonstrates how sports during menstruation affects the female body are female athletes. Due to heavy loads, they suffer from improper functioning of the thyroid gland. The fact is that the body must direct all its strength to its own recovery. It is known that the female body is under constant stress due to heavy loads, including physical ones. Against the background of this condition, hormonal imbalance develops, which leads to a delay in menstruation.
You should also know that cycle fluctuations occur from the first days after active sports. Sometimes, under conditions of physical activity, the delay is only a few days, but sometimes it can be a week.
It is difficult to talk about the benefits or harm of exercise during menstruation.
Excessive physical activity of a woman almost always becomes a factor that brings menstruation closer. Considering the above, many girls should definitely know whether it is possible to play sports before their period. It all depends on the individual characteristics of the body. But practice has shown that before menstruation it is better to hold off on training.
Preparing for training: choosing the right clothes, stocking up on water
During menstruation, you need to carefully choose sportswear and monitor the amount of water you drink. It is better to give preference to tampons as a means of personal hygiene, and in case of allergies, choose pads.
You should wear clothes in darker shades, choose lighter sweatpants and a T-shirt. Tight clothing is excluded. The quality of the chosen clothes should be good, choose cotton clothes. In addition, it will not harm your skin - it breathes better in natural fabrics.
Workout clothes for periods
Avoid drinking coffee and carbonated drinks as they cause pain at the onset of your period. It is better to drink clean water before, during and after exercise to restore fluid balance, minimize the occurrence of pain and be less susceptible to fatigue.
The benefits and harms of sports activities
During menstruation, it is difficult to talk about the benefits or harms of exercise. It is necessary to understand that each organism is unique and, accordingly, will tolerate this kind of load differently. But usually it is sport that becomes the cause of irrevocable negative changes.
In this situation, there is also a second side to the coin.
The fact is that, depending on their condition, girls can still perform some exercises that will have a good effect on their general physiological condition, namely:
- Nordic walking;
- swimming;
- yoga;
- Pilates;
- stretching
Under no circumstances should you pump up your abs. Intense stress on the abdominal muscles will only worsen the condition. It is recommended to pay more attention to cardio exercises. But be that as it may, you need to understand that the intensity of any exercise should be reduced.
Intense stress on the abdominal muscles will worsen the condition.
Is it possible to stretch during menstruation?
Exercises designed to increase stretching are best performed on menstruation days. They relax muscles and reduce spasms. You can choose a special complex, during which all muscles are worked.
It is better to combine stretching with breathing exercises. This speeds up the process of relaxation of smooth muscles and reduces the severity of pain.
When is sport contraindicated during menstruation?
Why can't you exercise during your period? There are certain factors in which you will have to forget about training:
- high abundance of discharge;
- presence of acute pain;
- bad feeling;
- the presence of chronic inflammatory processes.
The last point includes fibroids and endometriosis. Having these pathologies, even minimal stress during menstruation will negatively affect the female condition.
It is better not to do some physical activities during menstruation:
- you can’t pump up your abs;
- it is forbidden to use the abdominal muscles;
- sudden movements are prohibited;
- lifting heavy objects is prohibited.
During menstruation, it is better not to do some physical activities
For endometriosis
Is it possible to exercise during menstruation if you have endometriosis? Endometriosis is a serious pathology and cannot be ignored.
If you have endometriosis, you should refrain from sports at the beginning of your period. Particles of the endometrium, which are part of the discharge, may end up in the peritoneum, which will certainly cause a deterioration in health.
With heavy menstruation
In case of heavy menstruation, any physical activity is strictly prohibited. With such an intense form of fluid secretion, there is a significant decrease in hemoglobin levels due to blood loss. Based on this, the body is greatly weakened, which increases the state of stress. In such conditions, any physical activity becomes a cause of exhaustion of the body.
For uterine fibroids
If you have uterine fibroids, you cannot stop playing sports. On the contrary, if you perform the recommended exercises, your general condition can be improved. The only exception is sports during menstruation.
Any physical activity is strictly prohibited in case of heavy menstruation
Myoma refers to chronic pathologies in which there are restrictions regarding physical activity. In order not to aggravate the situation, it is better to avoid training during menstruation.
Rules for doing exercises for PMS
PMS is considered a fairly severe female condition. At this time, beautiful creatures become very angry and irritable. On the other hand, the onset of PMS is not a reason to become depressed. There is an exit!
With the help of certain training techniques, PMS can be alleviated. In such conditions, you should first get rid of heaviness in your legs. Raising your legs up the wall helps you get rid of this unpleasant feeling.
It is also necessary to pay attention to back pain. To relieve the syndrome, there are techniques, the implementation of which will restore the joy of life.
Yoga has an excellent effect on the body during PMS. In addition to improving physical condition, yoga techniques help calm the nervous system.
PMS can be alleviated using certain training techniques.
For training you need to choose:
- comfortable spot;
- comfortable clothes;
- correct room temperature;
- permissible load.
Exercising during PMS is just as permissible as exercising during menstruation. The only significant difference can be considered the optimal load. With PMS, this indicator can be increased.
Is it possible to squat during menstruation?
Doctors and professional athletes advise against all strength exercises during menstrual periods. It is necessary to exclude not only lifting weights, but also squats. Doctors allow some types of squats to be performed, but they can only be done with your own weight without additional load.
Exercises during menstruation should be gentle. It is difficult for many women to squat correctly with weights (barbells, dumbbells) when they have abdominal pain. Therefore, it is better to devote the first days of menstruation to stretching.
If a woman does not want to completely give up doing squats, then it is advisable to reduce the number of repetitions and approaches.
What sports activities are beneficial?
Exercising during menstruation can alleviate this condition. Of course, not all types of exercise will have a positive effect on the body.
What exercises can you do during menstruation:
- walking;
- easy running;
- yoga;
- water aerobics.
Exercising during menstruation can alleviate this condition.
Can I go to the gym?
Going to the gym during such an “interesting” period is not prohibited. The main thing is to choose an adequate load, which depends on preparation and general condition.
To stabilize blood circulation, reduce pain and get rid of bloating, cardio training is recommended. In this situation, you can also use an exercise bike.
You can exercise during your period
Doing a plank
The plank exercise is considered one of the best because it has a complex effect. But it involves putting stress on the abdominal muscles, which is highly undesirable during menstruation.
If critical days are not accompanied by pain, then performing the plank is allowed, but not in the first days. It is also recommended to reduce the duration of this exercise.
Squat
The answer to the question of whether it is possible to squat during menstruation will be categorical - it is impossible. Girls have different views on this. From a purely physiological point of view, squatting during menstruation is highly undesirable.
This exercise puts more stress on the muscles of the lower belt, which can increase the intensity of the discharge. Moreover, given the degree of load, squatting can increase or provoke pain.
It is not advisable to do planks during menstruation.
Do stretching
During menstruation, stretching is considered one of the most suitable exercises. The main purpose of the exercise is to prepare the body for further training. By stretching, you can forget about unwanted sensations in the abdominal area. Therefore, if you are interested in the question of whether it is possible to do gymnastics during menstruation, then the answer will be positive. Light exercise is acceptable if nothing is bothering you during this period.
Do Pilates
Pilates is considered one of the best sports techniques for menstruation. Thanks to a set of exercises, it is possible to improve the position of body segments in space, which has a positive effect on the activity of internal organs. In addition, exercise significantly improves blood circulation and can relieve cramps and bloating.
Is it possible to work out in the gym during menstruation? If we talk about the Pilates system, then the gym will be the ideal place for training.
Visit the pool
It is better to visit the pool during menstruation when the amount of discharge is less. Swimming helps reduce cramps.
The swimming pace is easy. It will become a “pill” for the abdominal muscles, which will be severely exhausted at the end of menstruation.
https://youtu.be/2GZ-X0dLSLI
It is very important to remember that the water should not be cold. Otherwise, there is a risk of developing cystitis and other similar pathologies, at a minimum. The water must be at the optimal temperature.
Is it possible to stretch during menstruation?
Giving up strength training does not mean that you should avoid the gym when your period begins. To improve blood circulation and stimulate the outflow of excess fluid from the body, you need to do stretching. You can sign up for stretching.
In response to exercise, many experience a reduction in cramps and the pain that accompanies menstruation, even without the use of pills. During critical days, muscle tissue retains a high degree of elasticity; this period can be used to stretch muscles. And after the end of menstrual flow, you can start strength training again.
Can I use tampons when playing sports?
Many girls are sure that a tampon is the ideal solution to the problem of menstruation, even during training. In reality this is not the case.
During training, blood flows to the pelvic organs, and this will certainly affect the intensity of discharge and, accordingly, the load on the tampon:
- Under load, the product requires more frequent replacement.
- Often, due to oversaturation, the tampon significantly increases in size, which creates inconvenience during training.
- Under conditions of increased load, the tampon may shift.
- It is strictly forbidden to swim with a tampon, as infection accumulates in it due to water getting into it.
