Exercise tips during menstruation

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Exercise tips during menstruation

Exercise tips during menstruation

Exercise tips during menstruation
Exercise tips during menstruation
Exercise tips during menstruationExercise tips during menstruation

Exercise tips during menstruation

Exercise tips during menstruation

Exercise tips during menstruation

Exercise tips during menstruation

When menstruating, we are so lazy to exercise. The reasons vary, from the discomfort of having to wear pads, uncomfortable because of the moist vaginal area, or because of abdominal cramps that occur. When abdominal pain and bloating, very difficult to motivate yourself to go to the gym.

So that menstruation does not hinder your intention to exercise, you should figure out the right time to do so. Jade Teta, holistic expert, personal trainer, and founder of the Metabolic Effect, saying that you need to know the phases of the menstrual cycle.

Menstruation is divided into three phases, namely the follicular phase, phase ovulatior, and the luteal phase. Follicular phase occurs when levels of FSH (folicle stimulating hormone) is slightly increased, thus stimulating the growth of ovarian follicles (egg sac wall). Ovulatior phase occurs when the levels of LH (luteinizing hormone) increases and the mature follicles will stand to the wall surface of the egg to release an egg (ovulation). While the luteal phase is the release of eggs from the ovaries during the 14 days, and the ovary sac will close again and form kopus luteum produces the hormone progesterone in large amounts.

“Follicular phase is associated with higher levels of estrogen, compared with progesterone, while the luteal phase of the opposite,” said Teta.
How then do we have to use the menstrual cycle is to maximize our training?

Teta said, estrogen increases the amount of fat burned during exercise, but making them less efficient combustion of sugar. While progesterone is opposite to that of estrogen. Because exercise with relatively lower intensity burns more fat, and higher intensity fueled by burning more sugar, women can change their exercise habits according to these fluctuations.

So in the first half of your menstrual cycle, select a slow but steady exercise, such as walking, cycling, or jogging. For the second half of the menstrual cycle, new exercises or sprint interval training. The definition of interval training is a short workout with high intensity, followed by a longer period to recover. For example, you ran sprints for 20 seconds, then you walk for 60 seconds. Sprint interval training and exercise can increase your metabolism for hours or even days after you exercise.

If you love to do strength training, training with weights is also very beneficial. ”Even so you should focus on traditional weight training during the follicular phase, and more weight training to affect metabolism, which is performed in the luteal phase and during menses,” said Teta.

In addition to exercise, do not forget to keep watching what we eat.
“Research shows that women who consume lots of carbohydrates will tend to wipe out the benefits of the menstrual cycle. So, all of the above exercise will be more beneficial for women who eat fewer carbohydrates, “he said.

Thanks for reading Exercise tips during menstruation

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