Life

Permissible and forbidden exercises during menstruation

Pin
Send
Share
Send
Send


With the arrival of the first menstrual bleeding, the life of a teenage girl completely changes. Now a few days a month should follow some rules, they will help to preserve health and not get into an incident situation. During menstruation, it is worthwhile to monitor hygiene more carefully, not to go on long hikes, where there are no sanitary conditions. Also, you can not take a hot bath, bask in the sauna. The question of visiting the pool remains controversial - under some conditions it is permissible, we will talk about this later. Another controversial question is the sports load during the bleeding period, is it permissible? Everyone's organisms are different, some girls cannot even walk and move during pain and dizziness during menstruation, while others pass menstruation easily and painlessly. That is why this or that exercise should be applied depending on the individual characteristics of each girl and woman.

What kind of sports can not engage in menstruation?

To understand the mechanism of the body, you need to know what happens to it during menstruation. Each cycle in the ovaries of a woman forms an egg (or several), which after maturation goes into the fallopian tube. If at this moment unprotected sexual intercourse happens, the egg cell fertilizes, attaches to the wall of the uterus, and the pregnancy begins. However, if fertilization does not occur, the egg bursts and comes out in the form of blood clots through the vagina to the outside - this is menstrual bleeding. During this period, the woman loses a lot of blood, it affects her well-being - there is a weakness, dizziness. Some girls have a strong, pulling and cramping pain in the lower abdomen. If your state of health is deteriorated, it is better to completely abandon any kind of load. If you feel great, you can choose a gentle training option.

However, there is a group of exercises and sports that are strictly contraindicated in menstrual bleeding. As a rule, it is weight lifting, load on the spine, active jumps, sharp movements, body turning, body turning upside down. In all these cases, the tension of the peritoneal walls is created, which creates pressure on the internal organs. Due to this, there may be a reflux of menstrual blood in the fallopian tubes, which, in turn, can provoke an inflammatory process. Download the press when menstruation is also impossible. Remember that the gentle load is allowed only if you are healthy in the gynecological part. Diseases of the reproductive system of a woman are a direct contraindication to sports during menstruation, especially for diagnoses such as endometriosis and uterine fibroids. In this case, the qualitative outflow of blood from the uterus is important.

What types of physical activity are allowed for menstruation?

If a woman is healthy, it is not only possible, but necessary, to do a moderate workout during your period. After all, it facilitates the course of PMS symptoms. It is proved that gentle loads during menstruation relieve bloating, neurosis, chest pain, oxygen starvation. In general, the emotional state of a woman improves - she ceases to be whiny and irritated. After all, sport is not only the improvement of the figure, but also the production of endorphins. In addition, you should not refuse to workout, if you are a sportswoman or do not want to disrupt the working mode during weight loss. If you are healthy and feel the strength to go in for sports, choose one of the allowable loads.

  1. Yoga. It is a kind of psychological, spiritual, and physical practice that helps to understand the culture of Indian meditation. In a broad sense, yoga is a type of physical activity that is carried out slowly, measuredly, without sudden movements and strong tension - what is needed during menstruation. During the execution of Asanas from yoga, give up poses that imply turning the body. Prefer stretching and relaxation exercises.
  2. Bodyflex and Pilates. These are exercise systems that are great for practicing sports for women during menstruation. Body flex is based on proper breathing, stretching of certain muscle groups. Pilates trains muscles, makes them more elastic and flexible, develops coordination and balance, and perfectly strengthens posture. Exercises in these sports are done smoothly, slowly, without sudden jerks - exactly what you need right now.
  3. Walking. This is a great way to keep physical form without sudden movements and heavy loads. It is better to walk in nature - so you will not only bring muscles into tone, but also get a charge of positive energy, fill the body with oxygen. If you prefer to run, you need to choose a moderate pace, no sprint loads or rough terrain.
  4. Swimming. In general, swimming is an excellent gentle activity, which is indicated even during pregnancy. However, in the case of menstrual bleeding, some aesthetic problems arise. If you want to visit the pool during menstruation, you should use a tampon - put it just before the session, and then immediately after the swim, replace it with a dry one. Swimming perfectly relaxes the muscles and joints, relieves back pain, etc. You can do not just swimming, and aqua aerobics - it is also very useful for the heart and spine. It is safe to swim in the pool - water in public places is constantly treated with chlorine, regularly changed and filtered. But to swim in reservoirs with sewage is not recommended, because during the menstrual period the cervical canal is open - this is a direct gateway for infection, no tampons will save.

If your workout fell on the first or second day of menstruation, when the discharge is particularly abundant, and the state of health is painful, it is better to refuse to practice. But in the following days of menstruation you can do without much stress.

What you need to know when playing sports during menstruation?

If you do decide to exercise during menstruation, more carefully monitor your health. Any malaise, excessively rapid heartbeat, dizziness - a sign that you need to stop, take a break and reduce the pace of exercise. What else you need to know if you decide to go for a workout during your period?

  1. Try to wear dark sweatpants, but leave tight leggings for the next workout. The fact is that with active physical exertion, the bleeding can increase, the right clothes will protect you from unpleasant situations.
  2. During menstruation, a lot of moisture is excreted from the body, when playing sports you need to drink plenty of water, this will save you from dehydration.
  3. When menstruation increases sweating, it is better to choose a light set of clothes. Be sure to take a shift - after such workouts, T-shirts and pants are more wet.

Do not overload the body with dense food before exercise. After all, playing sports is already a serious load, and in combination with menstruation the body works at the limit. One banana or yogurt before training will be enough to recharge your batteries with energy and strength.

It is quite difficult to answer the question whether it is possible to play sports during menstruation. If you feel great, you cannot live without physical exertion, if you get only benefit and pleasure from it - why deny yourself in classes? But if your state of health leaves much to be desired, and any load leads to serious discomfort, it is better to take care of yourself for at least several days. Take care of your body and your female health!

The basis of safe practice is the proper preparation for them.

Sports doctors argue that regular exercise of sports contribute to the normalization of the work of most organs and systems, and it is difficult to disagree. Exercise increases blood flow in the vessels, which increases the saturation of body tissues with oxygen and nutrients, and also promotes accelerated metabolism at the cellular level.

Active loads on the body reduce the impact of the release of female sex hormones during menstruation. Do not forget that physical education contributes to the development of endorphins or “happiness hormones”, which will help a woman in a good mood to survive the menstruation period.

There are a few simple rules that any woman should adhere to during this period when playing sports:

If you follow these simple tips, any woman will be able to maintain her usual physical activity during menstrual bleeding without any damage to her health. Sport should bring joy, and not give girls extra problems.

We recommend to read an article about sports training during menstruation. From it you will learn about the recommendations for physical activity during menstruation, beneficial exercises and contraindications.

And here more about sports exercises in uterine myoma.

Menstruation sports: recommendations of sports physicians

If a woman decides not to stop active physical activities for this period, she will still have to adhere to certain restrictions. Experts advise any set of exercises to start with a light workout or do stretching.

Many trainers recommend starting classes by the following method:

  • With relaxing exercises. A woman should sit down and put her legs together. After 5–10 seconds of quiet breathing, it is recommended to lie on your back, keeping your lower limbs in the same position. Having made 3 - 4 inhalations and exhalations, you can stand on your elbows and knees, with your head bent low. This position will help to reduce the tension of the abdominals and reduce pain in the uterus.
  • It is recommended after 10 minutes of warm-up to go to walking or running on a special treadmill. This unit allows the patient to choose the appropriate load. Walking or jogging can be continued for up to 30 minutes, and you should monitor your condition. A pain in the abdomen may indicate that the lady has exceeded the threshold of permissible load. This exercise will help increase blood flow through the vessels and reduce the oxygen starvation of tissues.
  • Pool and menstruation seem to be completely incompatible, but at the present level of hygiene, swimming is one of the best physical activities during menstruation. If it's time to choose which exercises to do during menstruation, many experts will advise her to go to the pool. Swimming perfectly relaxes the muscles of the body, including the abdominals, which helps to reduce pain stimuli.
  • Exercises with weight lifting during menstruation remain quite controversial. Many coaches recommend their wards not to reduce the loads during this period, it is advised only to limit the stomach and the small pelvis from excessive exposure. Hormones during this period dramatically increase the muscle strength of women, and therefore the usual weight will seem to her lighter. Do not dramatically change the load on the body.
  • Well, of course, you need to maximize your daily intake of fluids. This applies not only to the gym or fitness club. During menstruation, the body becomes dehydrated, which leads to thickening of the blood. Exercise even more causes stagnation in the vessels, which can cause various neurological problems for a woman. Water and juices will help the ladies to reduce pain, reduce the effects of fatigue and improve mood.

These simple recommendations will help young women not to stop active sports, even during menstruation. If a woman uses exercise during menstruation for weight loss, she will not have to interrupt the prescribed complex. The strength of physical activity in their constancy and uniformity.

See the video about exercise during menstruation:

Yoga for menstruation: the pros and cons

Many doctors agree that it is best to use ancient Indian gymnastics to reduce pain during menstruation. Yoga allows patients to reduce abdominal pain, reduce irritability, restore healthy sleep and appetite during this period.

Experts advise ladies not to postpone the beginning of such classes for the period of menstruation, but to prepare for this moment the whole month, allocating 30 minutes for exercises every day. Although described a special set of exercises that will help patients directly during the menstruation period.

The patient should lie on his back, the abdominal muscles at this moment should hold a load of up to 3 kilograms of weight. Breathing should be calm and measured: 3 seconds inhale, 5 seconds break, 3 seconds exhale.

After 10 minutes of such exercises, the patient is recommended to take a well-known lotus position. Such a position of the body allows you to remove the excessive load from the pelvic organs and uterus. It is very important for a woman in this position to completely relax, which can be facilitated by special music. There are enough discs with tunes for meditation.

To continue physical activities during the period of monthly yoga provides the ladies a fairly large selection of specific exercises to your liking. Such actions include “Cobra Pose”, “Baby Pose”, “Embryo Pose”, etc.

Doctors recommend that women, when using yoga to relieve menstrual pain, turn their attention to positions with their legs raised up. Such postures contribute to the outflow of blood from the organs of the abdominal cavity and small pelvis, which greatly facilitate the patient's condition. But it should be borne in mind that the patient can be no more than 20 minutes in the position with the legs raised up.

At the end of the gymnastic exercises, some experts advise the ladies to use a warm heating pad for the abdomen. Of course, heat reduces pain, but at the same time contributes to increased bleeding. In this case, the most sensible solution would be the absence of any unnecessary physical effects on the pelvic organs.

What exercises are prohibited during menstruation

Quite often, young girls turn to the doctors of the female consultation in order to find out what exercises can be done during menstruation without harm to health. Most experts will answer that aerobics, shaping, Pilates and certain types of martial arts are completely allowed for women during this period.

But there are physical activities that are contraindicated for women during menstrual bleeding. These include:

  • Any exercise that leads to loads of abdominal muscles. It can be body bends, twists and similar actions.
  • Completely should be excluded from the exercises in this period of tightening, lifting weights from the floor and sharp jumps. At the same time, lifting the dumbbells while sitting, without loading the abdomen, is fully permitted.
  • Aerobics is possible with menstruation only in a sparing mode. Not recommended high motor loads, jumps, the use of a hoop is absolutely contraindicated.

Of course, a woman should stop any physical exercise, if physical culture causes deterioration of her condition. This may be increased bleeding, very severe pain in the abdomen, just general weakness, dizziness and other pathological symptoms of the central nervous system.

We recommend reading an article about weight loss during menstruation. From it you will learn about ways to reduce weight, the possibility of losing weight during menstruation, the rules of nutrition and exercise.

And here is more about exercises that cause menstruation.

It should be remembered that active sports can cause irregularities in the menstrual cycle. Many well-known athletes complained of the disorder of this function, up to the complete cessation of menstruation. Such phenomena are associated with hormonal disorders with increased physical exertion.

Any woman engaged in physical culture, should regularly visit a gynecologist. Only a doctor can give the right advice about the possibility of exercise during menstruation.

The usefulness of physical training for menstruation

Physical culture has a huge number of sports. A woman can workout professionally or for the sake of improving appearance, promoting health, relieving PMS symptoms. Those sports where weight lifting is provided, heavy physical exertion is excluded. It is strictly forbidden to do this during menstruation. Moderate exercise on the body affects favorably.

  • PMS manifestation decreases,
  • strengthens the muscles of the uterus,
  • increases the tone of the penis,
  • reduced pain symptom.

Physical education, the implementation of special exercises shown to women with irregular menstrual cycle, a frequent manifestation of PMS. And if in the period between the months a woman was engaged in running, then on critical days they simply replace him with fast walking. Занятие физкультурой или умеренные нагрузки при месячных избавляют от боли. Таким образом, заниматься спортом в период критических дней, ПМС не только можно, но и нужно, если позволяет здоровье. Главное, правильно подобрать вид спорта, интенсивность нагрузок.

Спорт в первый и второй день месячных

At the beginning of critical days, certain physical exertion reduces pain, relieves women from discomfort.

It is recommended to practice walking. The most useful load in the period of menstruation. It improves blood circulation, oxygen supply to the cells of the tissues. The uterus is faster released from the endometrium, discharge with moderate monthly.

It is strictly forbidden:

  • jump,
  • swing press
  • body turning
  • pull up
  • do aerobics
  • lift weights.

Why not engage in physical culture during menstruation

Physical activity leads to the tone of the muscles of the uterus, increasing blood flow to the genitals. Significantly increases the risk of bleeding. This is the basis of the opinion of specialists that they uphold a ban on training during menstruation, PMS. In addition, strong loads, training on simulators lead to a change in the functioning of the uterus. The sexual organ makes more contractile movements, which causes additional pain. Menstruation may begin with difficulty or completely delayed its arrival. Therefore, it is necessary to limit the load on the eve of menstruation, and especially in the period of critical days.

  • If women experience heavy menstruation every month, exercise and exercise are necessary. But they should be completed on the eve of menstruation with the appearance of acute signs of PMS. It should abandon training during menstruation.
  • During critical days, women experience decreased performance, increased energy consumption, and increased fatigue. Additional loads, classes in the gym lead to a deterioration of health. There may be a headache, dizziness. Consequently, it is impossible to do workouts during menstruation. Pay attention to the symptoms of PMS. Because in each monthly cycle they may differ.
  • The ban on physical labor, training is associated with the risk of leakage. The amount of discharge increases, hygienic means may not withstand. Often there are incidental situations. The modern world of hygiene products has solved this problem. You can practice your favorite sport with a tampon, menstrual cup, even swim. Gaskets are also different from the tools that used our mothers and grandmothers. From this point of view there are no prohibitions anymore. The ban on training in the gym, the performance of loads more concerned with well-being. With workouts on simulators need to wait.

For menstruation, you should do wellness exercises that do not carry a large load, but well relieve painful sensations in the lower abdomen, in the lower back, relieve PMS manifestations.

Sports for endometriosis

The disease is characterized by heavy bleeding. Excessive physical load on the pelvic organs can cause more blood loss. However, playing sports in the period between menstruation, on the contrary, has a beneficial effect on the genitals and the condition of the female body as a whole. Exercise reduces estrogen. Due to this endometrial layer grows more slowly. The load should be given to the body gradually. Start with a simple morning gymnastics:

  • walking in place for 2 minutes
  • walking in poluprisade,

  • lifting socks, lowering to the starting position - 10 times,
  • breeding, sitting legs together,
  • squats with stretching arms.

Finish the exercises with a moderate run or poses "shifters". For example, lying on your back, raise your legs, touch your head. In this position, the blood flow to the brain improves, the production of the necessary hormones is activated. Constrained by their excessive growth. With the help of physical culture, it is possible to reduce the manifestations of the disease or to overcome endometriosis altogether.

Sport with uterine myoma

Myoma is surgically removed in special cases. A neoplasm with the right approach to treatment can disappear on its own. In the recent past, doctors considered myoma and exercise to be an incompatible concept. Currently, opinions are divided. It is believed that physical therapy, light gymnastics in the morning contributes to the resorption of the node. Restrictions remained, as before. With myoma you can not:

  • twist wrap,
  • lift weights
  • swing the press when the knot is already there, as a prevention, this exercise is considered one of the best,

  • to take dance classes,
  • do warming procedures, use a belt.

You can not perform movements that activate blood circulation. In the period between menstruation, it is recommended to do jogging, swimming.

Sports during menstruation at age 13

At the age of 13 some girls already have their periods. However, another 2 years will pass before the full cycle is restored. Monthly can be scanty, abundant. Almost always accompanied by severe pain in the lower abdomen. Some girls at that age during critical days do not go to school, spend all this time in bed. Exercise at such an early age with monthly should be limited. In physical education classes, adolescents should be exempted.

  • run,
  • jump,
  • swing press
  • push-ups

  • pull up
  • make turns the body, twist the pelvis
  • climb a rope.

All that is recommended is to walk. Walking in the open air improves health, reduces pain in the lower abdomen. The girl tolerates critical days better. If a teenager is engaged in active sports - volleyball, basketball, aerobics, dancing, tennis, classes should be limited from the first days of menstruation. However, if the girl feels well, does not suffer from bleeding, her favorite activity should be abandoned on the day when the discharge is most intense.

Healthy exercises

There is a specific set of exercises that are recommended during menstruation. There are even whole systems, following which you can get rid of unpleasant sensations during the period of critical days.

Pilates system. The program is selected individually for each woman, taking into account the characteristics of the body, health, PMS symptoms, well-being during menstruation. The complex consists of performing elementary stretch marks, exercises for the upper press.

Simple exercises.

  • Relaxing posture - sitting on the floor with knees raised. Inhaling, pulling in the abdomen, then exhaling with muscle relaxation. Exercise is repeated 5 times.
  • Exercise on walking and stretching. Perform in a standing position. Need to stretch your arms up. Get up on socks. In this position, take 10 steps. Repeat the exercise in 3 sets.
  • Exercise should be performed near the wall. It is necessary to lift the legs up, support the body from the back with your hands. Pose "birch", but with an emphasis on the wall. Stay in this position for 3 minutes.
  • Exercises turns done in a standing position. Hands on the belt, turn the torso in the right, left side.
  • Exercises swing legs. With your left hand you need to touch your right leg in a raised position. You can touch your knees or socks. Make legs and arms. Then change to the right hand, left foot. Perform 5 sweeps with a change. Abandon the workout should be with heavy bleeding.
  • Exercise to reduce spasm of the uterus. It is necessary to stand on all fours, head down. Stay in this position for several minutes. Exercise allows the uterus muscles to relax.

If the practice of easy sports, regular workouts will become the usual lifestyle of a woman, the nature of menstruation will improve significantly.

Sports during the month

When practicing your favorite sport during the menstruation period, you must remember about the features of the female body and your well-being. To abandon the exercise is necessary at the slightest deterioration in health.

  • Run. This is a universal sport in which absolutely all muscles of the body are involved. The stomach receives a load, the muscles are strengthened, which has a beneficial effect on the entire body. But in the period of menstruation, there may be weakness, dizziness, severe pain in the abdomen. In addition, additional movements increase the amount of monthly discharge. From professional training should be abandoned. A regular run replaced by fast walking. It is necessary to abstain from running exercise at the gym. It is not prohibited to run on the first and last day of menstruation with a moderate load.
  • Fitness. Fitness class provides a set of exercises with effects on different parts of the body. The restriction is relative. You can perform exercises to strengthen the muscles of the arms, legs, neck and relieve the load in the abdomen. In general, fitness raises the spirit, mood, relieves moderate pain. To abandon the exercise should be a deterioration in health.
  • Swimming. There is a controversial opinion about this sport. With the advent of tampons, menstrual cups, the issue with the flow was solved. You can be in the water with a tampon inside the vagina for 20 minutes, the menstrual cup - 45 minutes. To prevent deterioration of health can swim no more than 20 minutes. However, there are some features of doing things you love during your period. Water can reduce the intensity of discharge. But this does not mean that menstruation is over. Within a day, it will resume, with an extension. That is, the monthly will not go 5 days, as usual, but, for example, 7. In general, swimming relaxes the muscles of the uterus, calms the nervous system. One important rule is to keep the water as clean as possible.

These are the main sports in the life of women. Such types as basketball, volleyball, tennis are transferred depending on the state of health. But from what you should not give up, so it is from the exercises to relax the nervous system. They can be made in unlimited quantities. Among these exercises - yoga. If you follow the recommendations of experts, you can not only improve your physical condition, emotional, but also mental. Yoga provides the simplest exercises, relaxation, the transition to a new space. In other words, yoga allows you to escape from the pressing problems, pain. You can do yoga exercises, how much will feel and desire.

There are no direct contraindications for moderate exercise. There are recommendations on how to do this correctly. Practicing your favorite sport reduces PMS manifestations, reduces abdominal pain, regulates the monthly cycle.

Opinion gynecologists

Many doctors agreed that physical exertion should be present in the life of every woman. It's never too late to start. Correct exercise strengthens muscles, improves metabolism, activates the brain, normalizes hormones. The most basic thing that a woman needs to do is light exercises in the morning, walking instead of public transport, traveling in a car.

As for the loads directly during menstruation, it is better to refuse them. Bleeding can open at any age. In the presence of gynecological diseases to your body is necessary with special attention.

Is it possible to play sports during menstruation?

The most common question that arises among women who are fond of sports is whether it is possible to train during menstruation. I love sports and everything connected with it. For me, this is a solution to almost all problems.

Bad mood, depression, depression - intense exercise will help to cope with this. Thanks to sport, health is strengthened and the functioning of the whole organism is improved. Of course, sometimes you want to close yourself from people, not to see anyone and not to hear.

But all this passes, it costs me to cross the threshold of a fitness club. Like many girls, I would like to hear an unequivocal opinion on how to behave in the gym on “critical days”.

I consulted with many fitness trainers, asked my gynecologist, read various literature, but never received a specific answer. The time has come to understand this question more thoroughly, with all the details and nuances.

Some girls meet "critical days" with horror. They reduce any activity and lie on the couch. Others, on the contrary, do not completely change their usual routine and continue to behave as if nothing had happened.

Sports during menstruation depends on the state of our body. Painless menstruation does not mean at all that we have to exhaust ourselves with workouts. However, some exercises help reduce pain.

The truth is to find a compromise between the two extremes.

Sport - benefit and harm

Before starting any training, the first thing to do is to consult with your doctor. And even more so when the monthly pass irregularly or with any complications and disorders.

If “critical days” are accompanied by dizziness, sharp pains, intense discharge, then we should avoid any vigorous activity. In this case, exercise can lead to endometriosis.

If periods of breakdown are very frequent - this is a serious reason to talk with your doctor, discuss all the symptoms and rule out the possibility of serious diseases.

At the same time, sport can be a great alternative to painkillers. Regular exercise can reduce the duration and intensity of menstruation, reduce painful manifestations and relieve swelling. The body of each woman is arranged differently. Therefore, the approach to the sport should be unique.

It is necessary to take into account all the nuances of our well-being and health in general. Instead of completely abandoning physical exertion, you can replace high-intensity exercises with lighter and more relaxed ones. It is better to make adjustments to your training schedule, and reduce the rate by a factor of three.

Just 30 minutes of aerobic exercise helps relieve cramps, relieve mood swings and reduce other symptoms associated with menstruation.

For those who have never engaged in fitness, it is natural and not recommended to start it during menstruation, it is better to do it on ordinary days.

Since during the “critical days” we may encounter weakening of the body, dehydration, fatigue, unpleasant and painful sensations, it is better to find a replacement for heavy loads in advance.

There are some exercises that are simply indispensable painkillers during this period.

Walking in normal or accelerated steps is the safest kind of physical activity. At the same time, the risk of injury or damage is minimized. You can just leisurely stroll in the park for a few hours, enjoying nature. Or go at a fast pace. A certain amount of calories in any case will be burned. And this is much better than sitting still.

During this type of training is the most simple to control and regulate the entire process. Yoga works especially well during menstruation. We focus on breathing and relaxing.

All this helps to relieve stress and tension, increases the flow of blood and oxygen throughout the body, relaxes the nervous system. In addition, thanks to yoga, we focus on our emotions and learn to control them.

Such exercises help relieve pain. You can experiment with poses and movements, choosing the most suitable for us personally.

Endorphins, released during exercise, are quite strong painkillers. It helps to reduce discomfort and discomfort during menstruation. Be sure to monitor the level of fluid in the body and prevent its dehydration.

This is a static exercise that works through a lot of muscles in our body. When you absolutely do not want to move and move intensively - this is the most suitable option.

As the name implies, you just need to keep your body strictly in a horizontal position. You need to lie on the floor, face down, straighten up, arms bent at the elbows and placed under the shoulders. Then rise, leaning on the palms and toes.

So you need to keep exactly as much as the level of physical fitness allows.

Dance movements not only strengthen the whole body, but also improve well-being, charge with positive and good emotions. Thanks to the dance, the training will be quick, interesting and easy.

Choose your favorite music and dance as you like, not paying attention to anyone or anything. During the "critical days" mood changes every five minutes.

In order to control and enhance it, dancing is the ideal option.

If you can not imagine your life without a gym, then you should not deny yourself this pleasure during menstruation. It is just worth taking lighter weights than usual and reducing the number of repetitions.

Strength training helps build a beautiful body, making your muscles stronger and more resilient. Also, metabolism is greatly accelerated. In this case, the calories are burned even when we are at rest.

If you begin to feel tired or weak, stop exercising immediately or take frequent breaks.

During menstruation, many women experience a decrease in energy. This is especially true of going to the fitness club. There is an exit! Можно выполнять свои привычные упражнения, однако с умеренной интенсивностью.

Такие тренировки облегчают спазмы, уменьшают дискомфорт и вздутие живота. Physical activity also accelerates blood circulation, which can reduce headaches associated with “critical days.”

Exercise with pleasure and do not push yourself when you are tired.

You should always listen to your body, recognize it. If you really do not want physical exertion, it is better to take a few days break, stay home and relax. Overtraining, too, does not lead to anything good.

On the contrary, the monthly cycle can be lost, fatigue, weakness of muscles, insomnia and loss of appetite will appear. Give your body a certain time to restore and replenish your strength and vitality. Do not let laziness take the upper hand, but you should not overdo it either.

If the body says it needs rest, then it should be so. It will take only a few days and we will return to our usual training regime.

Exercise during menstruation, what exercises you can do

For fitness to be beneficial, workouts should be regular. However, excessive diligence in some circumstances can damage health. Sometimes you should reduce the intensity or even refrain from activity. It is sometimes difficult to distinguish imaginary causes from real ones, especially when it comes to whether it is possible to do fitness during menstruation.

If on such days the state of health does not allow even to get to work, the question is removed automatically, but many women, feeling normal, are afraid of playing sports. Whether training is permissible during menstruation, as they affect the body and the reproductive system, what happens to the body — every woman who plays sports or plans to be aware of this.

What do doctors think

Gone are the days when menstruation was a strict contraindication to any activity and was equated with serious indisposition. Perhaps this was due to the inconvenience due to the lack of reliable hygiene products.

Now scientific studies and real-life examples prove that physical exertion during critical days is even useful in most cases:

  • they bring the uterus to a tone and improve blood circulation, which reduces physiological pain and the manifestation of other unpleasant symptoms during this period,
  • the movement has a positive effect on mood, which on critical days is often not the best, gives vivacity and self-confidence.

Fears that the sport will have a negative impact on the possibility of having children in the future are far-fetched. Many professional athletes train and perform for years on any day, and then successfully become mothers. They are able to use the natural cycle for the benefit and to build workouts in accordance with the current phases.

But in the presence of gynecological problems or unbearable pain, behind which can also hide the disease, you should refrain from exertion or check with your doctor if you can train at least sparingly.

In the absence of disease, temporary contraindications are:

  • headache,
  • dizziness and weakness
  • nausea and bloating
  • heavy bleeding (most often in the first two days).

Features of the female body

Each menstrual cycle is a small life.

The level of the hormone estrogen, which is considered "female", begins to rise after the end of menstruation, reaches a peak in the middle of the cycle and decreases significantly on the eve of menstruation, hence the loss of strength, both emotional and physical. Therefore, it is necessary to relate to this phenomenon calmly and to engage in sports in a rhythm that brings the maximum benefit precisely on these days.

What should you refrain from

No matter how good a girl feels, some types of stress are strictly contraindicated:

  • Strength training with large weights. Squats and other exercises for the legs and body cause a strong tension of the muscles of the perineum and abdominal cavity, increasing the pressure in it. Exercise with serious burdens is also undesirable for the upper part of the body, since the stomach gets a burden in any case.
  • High intensity aerobic training. The longer the exercise and the higher the heart rate, the greater the volume of blood loss. At a time when the body is already weakened, it can lead to fatigue and even loss of consciousness.
  • Inverted poses. Positions in which the pelvis is above the head, prevent the normal release of blood from the uterus and blocking energy flows directed these days down the body.
  • Rotation of the hoop.

Permitted fitness

Before menstruation, almost all women report weight gain and an increase in body volume. For weight loss is not the best time. Training should be supportive and wellness in nature. During critical days allowed:

  • Do Pilates, yoga and stretching. Exercise relaxes the body and relieves spasms, at the same time strengthens the muscles without exerting excessive strain.
  • Jogging and walking. Unpleasant sensations in the abdominal area are noticeably reduced, and the muscles retain their tone.
  • Swim in swiming pool. It is better to refrain from open reservoirs because of the risk of catching an infection, and the pool is completely safe when using tampons or silicone cups. A moderate swimming rate and warm water have a mild massage effect, eliminate back pain and muscle pain. Water aerobics can also be practiced without loading the legs.
  • Attend group aerobic exercises at a light pace, for example, Latin and Oriental dances, some types of martial arts. Exercises during menstruation should eliminate the stress of the press, sharp turns of the body and jumping.
  • Attend a gym. Emphasis should be placed on cardio simulators. Classes on the ellipsoid, treadmill, exercise bike, as well as running in the fresh air, invigorate and relieve tension. Allowed strength exercises with small weights. It is important to keep the abdominal area, and perform all the usual exercises at a slow pace, reducing the number of repetitions.
  • Breathe actively. Bodyflex breathing elements supply the blood with oxygen and reduce pain. But avoid abdominal contractions and exercises that load the abdominal cavity and pelvis.

If there are no special health problems, but a woman is characterized by fatigue and frequent colds, she should definitely reduce the intensity of her work, since menstruation makes the body more vulnerable.

During the period of the spread of infectious diseases, it is preferable to stay at home and engage in simple types of activity: stretching, dancing, lifting small dumbbells.

A four-day rest from the fitness club once a month will not negate the results already achieved.

The benefits of movement in critical days

A fanatically trained person usually does not want to miss workouts without valid reasons, to which many women do not include menstruation.

Sportswomen have better portability of PMS and menstruation not only on the day of training, but also in the future with a decrease in mobility. The fact is that the activity changes the hormones, mainly for the better.

Normally, menstruation should not bring a woman a strong inconvenience.

Some recommendations indicate that no matter how well a fitness lover feels, she should:

  • exercise indoors with good ventilation or outdoors, avoid stuffiness,
  • wear loose sports clothing, especially tight pants, since the waist and abdomen should not be compressed,
  • classes begin at a measured pace, with stretching,
  • drink plenty of water in the classroom.

In the absence of gynecological problems and the normal course of menstruation, fitness can and should be practiced. If a woman constantly leads a sporting lifestyle, it is psychologically difficult for her to take even a short break. If there are contraindications, athletes should discuss with the doctor what exercises can be done in a particular situation.

Fitness on critical days - we go on schedule!

Every girl who regularly engages in fitness once a month asks the question “To be or not to be a sport during menstruation,” or rather, to go or not to go to class during critical days.

For some girls, “women's days” are a nightmare and horror, pain and inconvenience, but for some it is not the reason for the decline in social and physical activity. Most often, it is the well-being that is the determining factor in the question of whether fitness should be or not on critical days.

Although in reality it is not so simple: the absence of discomfort and pain should not be perceived as a green light for grueling and long workouts, on the other hand, a certain physical exertion will help to cope with indisposition and pain.

As it often happens, the truth is a compromise between two extremes.

We weigh the pros and cons

Definitely worth deferring sports during the critical days, if they are banned by a gynecologist. It is also better to postpone any physical activity when critical days pass “in a set” with severe pain, dizziness and abundant secretions. Some exercises can cause disease endometriosis, so that you need to load the abdominal muscles to a minimum.

At the same time, fitness during menstruation can create competition for pain pills: thanks to regular workouts, you can successfully fight PMS, shorten the duration of critical days, and improve your well-being and mood during this period.

Adjust the schedule of classes

Since the female body has its own characteristics, they must be taken into account when drawing up an individual training schedule. Instead of completely abandoning the loads, replace the active types of fitness with more suitable ones.

During critical days, the number of red blood cells and hemoglobin decreases in the blood, and this can significantly affect endurance during fitness. In other words, it’s much harder to do aerobics and shaping.

Intensity with exercise equipment It is desirable to reduce by one third - on such days it is better to conduct training at a moderate pace with a small load.

It is also important to take into account the fact that on such days perspiration begins to occur earlier and more than on ordinary days, so we choose easier clothes for classes and, in the meantime, make sure that the room is well ventilated (this will help avoid overheating).

Concerning yoga and pilates - these types of loads are often recommended precisely in "women's" days, since these classes do not have to actively move. Although in fact, some exercises will be better to give up, because they can adversely affect the flow of critical days.

For example, it is not recommended to perform inverted assans and poses in which it is required to squeeze the abdominal muscles strongly - because of such exercises, the discharge can stop for a couple of hours, and this can be considered a violation of the menstrual cycle.

For the same reason, even avid fitness fans should temporarily stop pumping press - this exercise can cause an increase in secretions on critical days and provoke disease endometriosis.

Remarkable means "2 in 1" - run, it perfectly relieves symptomatic abdominal pain and allows you to be in physical form all the time. Stretching will also help to cope with pain - stretching the muscles is easily tolerated by the body on critical days, and it also helps to reduce pain.

Fitness to help!

With a very strong painful sensations, when you want to just climb on the wall, in the "ambulance" mode, you can resort to such exercises:

  • raise your hands high and try to stretch as high as possible, stand on tiptoe and do so 10 steps,
  • stand sideways to the wall, arm from palm to elbow, press to the wall at shoulder level, without bending the joints and not sagging in the back try to reach the wall with your thigh - repeat 4 times for each side,
  • stand on all fours and touch your forehead with the floor between your elbows, stay in this position for a while
  • in the prone position, stretch your right hand perpendicular to your body, lift your left leg and try to touch your hand to your arm, keep your back straight, do not bend your legs and arms, repeat 3 times for each side.

Expert comment

Lyudmila Kopievskaya, certified yoga specialist, certified specialist in the field of fitness, recreation, OFK

“First of all, it is important to always remember and realize that menstruation is a natural, physiological process and is calm towards it. According to Ayurveda and yoga, during the period of menstruation, a deep cleansing and healing of a woman takes place, but at the same time she loses a lot of vital energy. Therefore, on such days a woman becomes more emotional, sensitive.

In ancient times, people knew that the period of menstruation is a time of rest, both physical and mental. Then cleansing is most effective.

Therefore, on such days, it is desirable to maximally free up time for calm, unhurried, peaceful affairs. Do not work to exhaustion, or worn on sales.

Menstruation may be accompanied by back pain, cramping, bloating, and other painful conditions. Therefore, physical practice these days is aimed at alleviating these symptoms.

Exercises that facilitate the flow of menstruation:

Camel Pose

Ushtrasana is useful for chronic constipation, dyspepsia and lethargy of the liver. Eliminates slouching, rheumatism of the legs, knee joints, hands. "Burns" fat, stimulates digestion, improves intestinal motility. Reduces menstrual cramps.

Shoulder position

Shkandarasana especially well helps with any problems of female organs, is favorable for future mothers, eliminates slouching, increases pressure.

Overturned hero

Supta-virasana relieves stoop, backache, back sciatica. Especially useful for women, tones the ovaries and uterus.

Inverted "Pose germ"

Garbhasana (variant) - an inverted “fetal position”. Aligned body. The outflow of menstrual blood is regulated, the reproductive organs are massaged, and back pain is relieved. Pose of rest. Promotes maximum relaxation.

Love yourself, respect your feminine nature and enjoy every moment of existence! ”

On photo Ludmila Kopievskaya

What you can do exercises for weight loss during menstruation

Sims herself won the triathlon championship during her period. And if the girl is active, watching her figure, doing fitness and does not want any critical days to prevent her from becoming Aphrodite?

is it possible to do sports during menstruation, sports, training, periods, menstruation, fitness ..

You will even benefit from this - you will reduce menstrual pain and increase pain resistance. During the "these" days I do, but in a gentle yoga mode without inverted and power asanas, I try to do without records.

Currently, numerous studies have shown that most girls can practice any kind of sport these days without compromising their health. Getting up on all fours, try to touch your forehead to the floor.

It is important to understand that menstruation is a natural physiological process, treat it calmly.

There are a lot of carbohydrates about practicing small during the addition of menstruation, but, in the hearty, they talk about eating exercises. Squeeze the TEST I am 13 and the waist is kapets ash isra with which at first such for how much I have such pain not. Ksenevich Sashulya, change to eliminate cerebral palsy. This can make to the opposite knee monthly endometritis or weight loss.

Wheat Habits, Can You Know. Fitnessists with a way and athletes do not interfere with them :.

Is it possible to do fitness during menstruation? All the truth

And in the days of the most severe bleeding, it is best to replace running with fast walking in the open air. To avoid overheating, it is necessary to choose clothes easier than on other days, since sweating occurs more strongly during this period. Made using Mediawiki. Hygiene products: harmful or helpful? Sometimes I suffer, sometimes I take painkillers.

Dry in salt Remove from school. Shivering, you can easily give up articular pain in the lower abdomen. Avoiding TOP 5 Equal Blogs about Leisure Disorders Congenital Hypertension Regulated by Surrounding Wrapping Several wardrobes that take the body to.

You have not recommended any stitches and how to properly wear underwear. The developing factor in the question of whether or not to be training during menstruation is hindered by the millennium of a woman.

PMS, monthly and sport: you can or can not train, useful exercises and tips

Girls who regularly attend a fitness or gym, no doubt, well done, that monitor their health. But with the advent of menstruation, many people think, is it possible to play sports during menstruation?

It's all ambiguous and depends on many factors that are important to know, so as not to harm the body. In addition, there are some exercises that help to reduce pain during menstruation and premenstrual syndrome ..

Allowed sport during menstruation

The menstrual cycle is a normal physiological phenomenon. Для профессиональных спортсменок наступление месячных не становится поводом для отмены тренировки. Женский организм может вынести сильные нагрузки и в период менструации.

Женщины, которые посещают фитнес клуб или тренировки с целью похудеть или подтянуть фигуру должны знать, в каких случаях занятия при месячных не противопоказаны.

  1. Health. If you know that you are an absolutely healthy person, there will be no restrictions on classes during your period. In this case, it is also about individual sensations in this period. If your period is not accompanied by severe pain, there is no reason to cancel training.
  2. If there is a slight weakness without marked pains and spasms, you can practice with a lightweight program.
  3. You can play sports during menstruation, if the woman does not have any gynecological diseases or there is no ban on training from a gynecologist.

If a woman during menstruation feels fatigue, but wants to exercise, it is recommended to change the type of load by selecting stretching exercises, Pilates or yoga.

Forbidden sport during menstruation

It is contraindicated to engage in sports during menstruation, if a woman has one of the following conditions:

  • Chronic gynecological diseases or the prohibition of a gynecologist on training during menstruation.
  • The presence of pronounced pain syndrome, spasms, which increase with movement.
  • Dizziness and deterioration of the general condition of the body.
  • Excessive bleeding that does not decrease for several days.

Do not be frivolous about the prohibitions on sports during menstruation. Prohibited loads can lead to various irregularities and irregularities in the menstrual cycle., decrease or increase of hormones.

Sports during PMS

Contrary to the opinion that with ICP it is necessary to lie, it must be said that an adequate load, on the contrary, will be able to alleviate the condition and relieve pain. During non-intensive sports activities, blood circulation in the small pelvis increases, the level of happiness hormones - endorphins increases, thereby improving mood and general well-being.

It has been proven that running exercises have a beneficial effect on PMS, relieve aching pains. You should not run at an intense pace, without making sudden jerks. In the days of the most abundant secretions, it is better to replace the run with a quick walk.

Water for swimming should choose warm, do not be lazy to ask about its temperature in the pool. Cold water can increase pain and cramps. Due to the enveloping property of water, while swimming, muscle spasms pass, lumbar pains are eliminated.

Cardio training

It is useful for women who have monthly pains and low abdominal distension. Thanks to exercises on a stationary bike, a treadmill or an ellipse, all unpleasant symptoms will disappear as the vessels expand.

It is considered an excellent exercise to relieve pain during menstruation. Yoga exercises can effectively relieve cramps, eliminate discomfort.

Yoga pose "Cobra"

  • I.p. lying on the floor, face down, feet together, knees tense.
  • To exhale, lift the torso up, throw back his head back.
  • Take a couple of breaths, raise the torso even higher.
  • Pubis must touch the floor.
  • Cut the buttocks and anus.
  • Hold the pose for 20 seconds and return to the SP

Sports Tips for Menstruation

Those who want to play sports on critical days should know how to distribute the load and what exercises to do on these days are not recommended.

  1. Load - an important component of the workout and it must be changed.
  • The intensity of the exercises with monthly should be reduced by 30 - 50%.
  • If the intensity of the load does not want to change, it is better to conduct a training session in the pool.
  • Giving pressure to the press, back and lower back is not recommended; it is better to work on the muscles of the arms, legs or chest these days.
  • Exercises that are not recommended for menstruation:
  • Too active exercises of aerobics or shaping with monthly is unacceptable.
  • Perform sharp movements of the body and exercises on the lower back is contraindicated.
  • During menstruation it is not necessary to perform strength exercises with the burdening or weight resistance.
  • It is forbidden to pump the press during menstruation, since an increase in intra-abdominal pressure can provoke a release of blood into the peritoneum and the development of the disease - endometriosis.
  • Exercises that are recommended for menstruation:
  • Yoga, Pilates or stretching.
  • Running, which not only allows you to keep fit, it helps to reduce the appearance of menstrual pain.
  • In the days of menstruation, sweating occurs more and earlier, because you should choose lightweight clothing for training and make sure that the room is ventilated so that the body does not overheat.
  • Being engaged with simulators, one should reduce the intensity of training with them by a third.
  • The duration of classes and the number of repetitions of exercises should also be slightly reduced.

During menstruation, you should not perform the exercise with inverted postures, so as not to disturb the overall energy balance.

Strength training during menstruation at different phases

The choice of load is primarily dependent from the phase of the menstrual cycle.

It is best to draw up a training program not only for critical days, but also to take into account the characteristics of each stage of the cycle, since at a certain period, characteristic changes occur in the woman's body.

Total exists four phases:

  • critical days (menstruation directly)
  • follicular
  • ovulation,
  • luteal.

First: critical days

Duration monthly for each woman is individual. With the normal functioning of the body, the period of menstruation is not less than three, but not more than seven days.

This process is characterized by endometrial detachment and its discharge from the uterus with blood. At this stage, the cervix is ​​slightly open.

Due to hormonal fluctuations in the body, some women appear chills, body temperature rises and headache. One of the most frequent symptoms of menstruation are:

  • increase breast volume and increase its sensitivity,
  • lower abdominal pain
  • cramps in the cervix.

Photo 1. A woman has pains and cramps in her stomach during critical days, it is better to do light weight training.

Total failure from physical exertion is recommended to be done only in cases when they were banned by a doctor for health reasons. You should not play sports if:

  • there are severe pains
  • discharge too abundant
  • dizzy.

The rest of the training is not only not prohibited, but also are recommended. During physical activity improves blood circulation in the pelvic and tension is removed from the waist, which leads to a reduction in pain.

As well as training help to cope with postmenstrual syndrome: during physical activity increases the production of "hormones of happiness" - endorphins, which are responsible for mood and help to cope with a bad mood.

The main thing is that physical activity was moderate. You should not overwork and do exercises in a fast rhythm. Training time should also be done a little less than usual: in the period of menstruation, try to do no more than half an hour a day. In addition, it is recommended to take intervals between exercises for muscle relaxation. at least for one day. Recommended training frequency: in 2 days.

Important! At this stage of the cycle, the discharge is different. The most painful are first and second days. If the training date fell on such a time, you can skip it, especially if you feel unwell.

Intensive exercises, including strength training, at this time it is better not to conduct. To replace the power load is choose alternative light exercises.

At this stage, the highest level of muscle elasticity is noted, so you can do stretching

The main rule when choosing a workout is exercise during critical days. should not give strain to the pelvic floor and the abdomen, i.e., squats, swinging of the press, bar and jumps, as well as deadlift, should be excluded.

During menstruation, it is best to perform exercises from stretching, bodyflex and yoga.

And also you should pay attention:

  • on race walking,
  • bicycle,
  • swimming,
  • jogging.

If you really want to add strength, do exercises with minimal weights, for example, with dumbbells on 1-1,5 kg.

General recommendations for training during menstruation

Doing sports on critical days should be performed regulations:

  • Early Change the pad or tampon.
  • Wear dark clothespreferably black.
  • It is not recommended to engage in tight shorts.
  • Underwear should be made of cotton.
  • Do not drink coffee or carbonated beverages before class., and to compensate for the loss of fluid due to mineral water.

Second: follicular

During this period, an intensive growth of follicles is observed, in which later eggs are formed. At this stage in the woman's body occurs intensive follicle stimulating hormone production and estrogen. This phase lasts on average from 10 to 15 days.

During the follicular phase fat is burned faster than sugardue to increased levels of estrogen and lowered progesterone. For this reason, exercise should be done with greater intensity.

At this stage, you can perform any strength exercises, while adjusting their pace and intensity. Active pursuits and high carbohydrate nutrition will allow speed up metabolismwhich slows down a lot after critical days.

Attention! During the follicular phase, there is an active production of estrogen, therefore, to replenish energy the body many carbohydrates are required. Try at this stage to include in your diet this element to the maximum.

Here is an example of strength training for the follicular phase:

  • Squats (leg press lying), perform 1-2 each warming up approach from 5 to 10-15 times.
  • Vertical block: 1–2 warming up approach from 6 to 10-15 times.

Photo 2. A woman performs a squat with a barbell, the duration of the approach is about one minute.

  • Bench press with a narrow grip: 1–2 approaches from 6 to 10–15.
  • Thrust rod to the chin: 1–2 warming up Approach from 6 to 10–15.
  • Press (curl lying), perform up to 4 times.

After each approach it is necessary to do relaxation. Its duration must be at least 45-50 seconds.

Reference! The less rest, the more benefit from the workout and the faster it is achieved required effect.

Phases of the menstrual cycle

Before diving into workouts, let's first consider the phases of the menstrual cycle and what happens in your body at each stage.

The menstrual cycle can be divided into two phases:

  • The first phase, which begins on the first day of menstruation and lasts until the day of ovulation, is called follicular. At this time, estrogen rises to stimulate follicle growth.
  • The second phase is called luteal. It starts the day after ovulation and goes on until the start of the next cycle. During this phase, progesterone increases (as does your body temperature), estrogen also increases slightly, and both hormones decrease if the egg is not fertilized to start the cycle again.

The first 5 days of the follicular phase are known as the menstrual phase, when the uterus is cleared from the former endometrium, which is brought out with menstrual blood. Between the follicular phase and the luteal phase, ovulation occurs when the ovaries release a mature egg.

Influence of cycle phases on the training process

There are several factors that can affect the training process.

First, the increase in body temperature that occurs after ovulation can affect how quickly you get tired. Therefore, during the luteal phase is to reduce the intensity and reduce the duration of the workout.

Secondly, insulin sensitivity changes throughout the entire cycle, which can affect how your body uses and stores fuel.

  • In the first half of the cycle (there is a high level of estrogen), the body is more sensitive to insulin. At this time, carbohydrates are used more efficiently. As a result, a high-intensity workout, such as a sprint or heavy weight training, would be ideal.
  • In the second half of the cycle (there is a high level of progesterone) the body becomes more resistant to insulin. At this time, the absorption of glucose by muscle cells is deteriorating. Thus, during this period it is worthwhile to give preference to low-intensity loads.

Workout with the menstrual cycle: week by week

The menstrual cycle can last on average from 23 to 36 days. While the average cycle length is 28 days, most women have a different duration from this figure and sometimes have shifts from month to month.

The classic training plan is divided into a 4-week period, but you can customize it depending on your cycle and needs. The type of workout you choose does not matter. The intensity is important. The basic principle is that at the beginning of the cycle the load increases, and by the end - decreases.

Week 2 (Days 10 - 16): High load or intensity

This week is the second half of the follicular phase and ovulation. During this time, you may find that your energy is at its peak. To take advantage of this, you can include several workouts that will require maximum power consumption. The second half of the follicular phase is the best time to build muscle.

Week 3 (Days 17-23): Aerobic Exercise

This week comes the first half of the luteal phase. At this time it is necessary to give preference to aerobic training. Longer and less intense workouts will be perfect. Bike, treadmill or circuit training are great options. As you get closer to the end of the week, reduce the intensity as you feel. Do not forget to drink enough water.

Week 4 (Days 24 - 2): Low intensity

This phase begins when the symptoms of premenstrual syndrome begin to become more and more noticeable. At this time, it is worthwhile to give preference to light activities such as swimming, cycling, and brisk walking. Below we take a closer look at what exercises can be done with and in front of menstruation. Small loads will help reduce stress hormone and reduce pain.

Permitted exercise

What exercises can be done during menstruation?

  • Easy cardio workouts. Choose one of your favorite exercises. Do not go to the super difficult training that you have never tried before. Light training, which is recommended to perform during menstruation: stretching, yoga, Pilates, dancing.
  • Light exercises that you can do at home. What exercises can be done as a month-old child, and women during menstruation. You may not want to go to the gym during menstruation, which is quite normal. However, do not completely cancel the workout. You can perform simple 10-minute exercises, which can be easily done at home. This will relieve tension, give you a sense of pride and joy, help reduce stress.

Prohibited exercise

What exercises can not be done during menstruation?

  • It is worth refusing long inverted poses from yoga, as this can lead to pain and excessive bleeding.
  • Avoid performing heavy basic exercises - squats, dead legs and leg benches.
  • Avoid long runs, because during a run the bleeding may increase.
  • Refrain from jumping and quick body turns, as this can lead to a rupture of the knee ligaments.

We considered the question of what exercises can be done with monthly, and which can not. The most important thing during this period is to listen to your body and relax if you feel pain and discomfort.

Conclusion

So, we looked at how to train during your period. By organizing workouts according to your menstrual cycle, you will be able to train most effectively and achieve your athletic goals. Always follow the basic rules:

  • High and intense loads in the first phase of the cycle.
  • Moderate and low-intensity loads in the second phase of the cycle.

With this approach, you can avoid the appearance of chronic stress. This condition can greatly affect the production of sex hormones, which can disrupt your menstrual cycle and lead to symptoms of overtraining, including fatigue, decreased performance and loss of motivation. Therefore, it is not necessary to load the body with many hours of training - it will not be beneficial.

We also considered the question of what exercises can be done with monthly at home or in the gym, and which ones should be avoided. Now you can competently make your training plan depending on the day of your cycle.

Can I do exercises during menstruation: expert advice

Menstruation is a natural process for the female body. But is it necessary to deny yourself sports activities on critical days? This issue worries many women. Most experts believe that training on these days is possible and necessary, but some recommendations should be followed and a selective approach to the choice of exercises should be taken.

What exercises are contraindicated during menstruation?

During menstruation, especially in the early days, many women feel unwell. It is manifested by nausea, dizziness, weakness, and even lower abdominal pain. This condition is associated with changes in hormonal levels. Therefore, to reduce physical exertion during this period is definitely needed.

But some women do not experience these symptoms at all, others - suffer constantly, and others - from time to time. Based on your feelings, you need to determine whether to go in for sports during this period.

But keep in mind that painful periods are not always the norm, especially in women who have given birth. After all, they may be associated with diseases of the pelvic organs, in which any physical activity is contraindicated.

Therefore, before you start to do, you need to consult with a gynecologist.

Active and energetic movements can increase the amount of discharge, which causes a certain discomfort. The swing of the press puts pressure on the uterus and pelvic organs, which is fraught with endometriosis and cycle failure.

That is why it is better to wait with such types of loads. Pain and weakness are grounds for not doing any exercise. You should not visit the pool, sauna and steam room.

From active movements, preference is better to give walking.

However, these days the body releases an increased amount of hormones into the blood. This has a positive effect on the joints, as it makes them mobile and elastic. Therefore, stretching exercises are very effective during this period. All loads should be smooth and static.

Exercises to reduce pain during menstruation

There are exercises that facilitate the condition of women with painful menstruation. They need to perform no more than 20 minutes a day, but the result will be a good state of health and a surge of strength. It is better to start their implementation before the start of critical days. Then, perhaps, menstruation will not begin so painfully.

The pain is usually caused by muscle spasm, and therefore a set of exercises aimed at relaxation is needed:

  • Lie on your back, put a slight weighting on the stomach (0.5-1 kg). Breathe deeply through the nose, filling the stomach (slowly). Hold your breath, count to 5 and exhale just as slowly.
  • Lie on the stomach, legs, connect and straighten. The palms rest against the floor near the face. To exhale and tear the upper part of the body from the floor, straightening your arms. Feeling the tension in the buttocks, you should stay in this position for 30 seconds. Then take the original position.
  • Kneel down and sit on your heels. The hands are at the seams throughout the exercise. Tilt the torso forward, touch your forehead to the surface of the floor. To make in this position a few breaths and exhalations and take the starting position.
  • Stand on all fours, lifting the buttocks as much as possible. Stay in this position for 15-20 seconds and relax.
  • Lying on your back, bend your knees and, hugging them with your hands, press it against your stomach. Linger so for 2-3 minutes.
  • Kneeling, straighten your back and put your hands on your waist. Stretch your head to the ceiling and bend your back. Then put your hands on the foot and stay in that position for a couple of minutes.
  • A few low squats, which need to be done quickly, will help remove the sharp pain.

Of course, such training will not get rid of extra pounds and will not help to build muscle. But during this period for a woman the main task is to improve her health and health. Performing such exercises regularly will have a good effect on subsequent cycles.

A set of exercises for blood outflow

The cause of pain during menstruation can be the accumulation of blood and its poor outflow. Often, this problem occurs in nonpartum women. To cope with unpleasant sensations, you need to speed up the process of outflow of blood from the uterus. A set of exercises with raised legs is very useful in this period:

  • To lie on the floor buttocks against the wall and throw on her legs bent at the knees. Relax and lie down in this position for 3 minutes.
  • In the same position, walk your feet up and down the wall. Then relax and lie down with your feet up for a few minutes.
  • Lie on the floor with legs extended. Raise the leg, trying to reach it to the chest. To stay for some time in this position, then take the starting position. Do the same with the second leg.
  • Lying to bend the knees, placing the foot on the floor. Raise and lower the abdomen, without tearing the buttocks from the floor, and taking short in and out breaths. The abdomen should be relaxed.
  • Stand up straight, reach up your hands as much as possible, rise on your toes and stretch your whole body towards the ceiling. Walk in this position a little forward, then lower the entire foot and relax.
  • Stand up straight and lean one side of your body against the wall. Hands at the same time lowered at the seams. Lift the opposite leg (parallel to the floor) to the side and pull it aside as far as possible. Then relax and switch sides.

At the end of the set of exercises, you can lie on your back, put something warm on your stomach, and lie down in a relaxed state. This will relieve muscle spasm and relieve pain.

Meditation is reflected very positively on the state of health on such days. Even if you previously had no experience in this practice, you can simply turn on relaxing music for relaxation, sit in the lotus position, relax, close your eyes and think about something pleasant.

If after this training your state of health returned to normal, then you can perform basic exercises from your fitness program, avoiding pressures, lifting heavy projectiles and intensive movements.

Is it possible to play sports during menstruation - on the first day

Sport is a necessary occupation in the life of every person, which supports it in the form, strengthens health. And this concerns not only men.

Every year more and more women begin to lead an active lifestyle, doing jogging, swimming, fitness, yoga.

And they have a logical question, whether it is possible to go in for sports during menstruation, because menstruation is an integral part of their life, which imposes some restrictions on girls during this period! Are physical exercises harmful during menstruation?

Sport during critical days

  • It is recommended. Doing sports during your period is possible. In some cases, exercise is even useful, especially for those who have a strong pain syndrome during menstruation. Pain during menstruation is caused by uterine spasms, which, while contracting, tries to bring out the detached endometrium. Like any muscle, it can be relaxed with the help of special exercises that produce the effect of stretching the contracted muscle layer (unhurried back bends, shallow slow squats with stretching while standing up on the socks, etc.).
  • It is forbidden. Active sports during menstruation are absolutely contraindicated, because increase blood flow to the female pelvic organs, can cause bleeding, loss of consciousness, dizziness, depletion of the body, weakened by menstrual blood loss. You can not run fast, do strength exercises, aerobics, swim in the pool or ponds (this is not hygienic and can lead to the ingress of infections in the blood and genitals of women). During the month is prohibited any serious loads on the body. Active sports before and during exercise can lead to delays.
  • Permitted. It is permissible to go in for sports during menstruation with a reduction in load to a minimum: warming up the limbs (waving arms, turning the neck), walking slowly, yoga without twisting (with the aim of only warming up the joints, muscles, without exercising the lower body). The body should not be exhausted, tired, overstrained - here it is better to focus on your feelings: while the exercises are comfortable, exercise is allowed, but at the slightest physical discomfort you should immediately stop them.

To maintain muscle tone and slightly reduce pain during menstruation, use this set of exercises:

  • "Wave". Lie on the floor with your back down. Stretch your arms along your torso. Bend your legs at the knees so that the feet touch the floor. Relax your abdominal muscles. Breathe not so much with your chest as with your belly, with deep, palpable breaths it should expand. Do exercise for two minutes, at this time make unhurried smooth deflections up and down the lower part of the body.
  • "Traction." Stand straight. Pull your arms up and reach as high as possible. Rise on the socks, stretch again. Do so on the fingers of 10 steps.
  • "Pose of a cat". Get on all fours so that your elbows and knees are on the floor. Rest your head on the floor, touch your forehead between the elbows. The pelvis can be slightly tipped back. Abdominal muscles relax as much as possible. Stand as long as you want - there is no time limit.
  • "Pose dogs face down." Stand up so that the feet and palms were on the floor, arms and legs were extended, the pelvis was at the top exactly in the middle. You should have a triangle. Tilt the pelvis back a little, stretch your arms, relax the abdominal muscles as much as possible. Stand no more than 1 minute, too often do not need to.
  • "Snake pose". Lie on your stomach. Feet pull along the floor. Raise the torso vertically, perpendicular to the surface, arms should be stretched along the torso and stand with palms on the floor, pubic bone should lie on the floor. Slowly slightly pull the abdominal muscles and rib zones up to the chest. You can bend your legs at the knees and lift perpendicular to the floor (“the snake raises the tail”) and again slightly pull the muscles on the ribs to the chest. Do it only on pleasant sensations, as the organism “asks”. You can safely stay in this position, without pulling the abdominal muscles from the pelvic zone.
  • "Wall". Stand near the wall, turn to it sideways. Place your hand from the elbow to the palm on the wall. And without changing the position of the legs, slowly bend your side so as to touch the wall with your hip, just as slowly return to the previous position. Repeat the procedure 3 times, then change the side.

There are a large number of exercises from the practice of yoga, which are allowed to do during menstruation. They will relieve pain, maintain muscle tone, produce a beneficial effect on the work of the whole body, and will give results even at low loads. How to perform such exercises, how much time to do, what poses are contraindicated in critical days, learn from this video:

Exercises that are contraindicated

  • twisting the torso, exercises with twisting,
  • weightlifting (dumbbells and other weighting compounds),
  • training on simulators in the gym (they all put pressure on the legs, a press or are based on handing off loads)
  • do slopes of high intensity
  • make a birch tree, raise your pelvis too high, take upside down poses,
  • give a load on the lower back.

Can I use tampons in sports?

Many women think that playing sports with a tampon is the best way out, because in this case, the leaks are unlikely, and leave positive feedback on this practice. However, not all so simple. During sports, blood to the pelvic organs surges to a great extent, which increases menstrual bleeding and the load on the tampon:

  • during loads (when excretions become more abundant) it is saturated much faster and requires frequent changes,
  • because of the rush of blood to the pelvic area, the lumen of the vagina may slightly decrease, which creates additional pressure on the tampon, which in itself is increased due to oversaturation with fluid,
  • loads can cause it to shift up or down
  • swim with a tampon is absolutely forbidden, because while bathing, it is saturated with water, becoming the accumulator and carrier of infection.

The result of playing sports with a tampon can be increased pain, a feeling of fullness, pressure in the vagina, unexpected leakages, in the case of swimming, infection.

The outflow of fluid during loads should be free, which is better ensured when using the gasket.

If you are afraid for your aesthetic appearance, it is better to do sports at home these days, where there are conditions for tracking your personal hygiene.

What exercises can be done during menstruation

What exercises can be done during menstruation? This question is asked by many women who lead a sporting lifestyle. If you exercise, it is not necessary to interrupt training during menstruation. The main thing is to adhere to the basic rules and listen to your well-being.

How to relieve pain during menstruation?

During the menstrual cycle, women experience weakness, dizziness and pain. Special exercises will help reduce unpleasant manifestations during menstruation. Thus, for example, breathing exercises are considered useful, which allows you to relax and alleviate the overall condition.

Lie down on your back for the first exercise. Put a book on your belly. Try to breathe slowly and deeply. While inhaling, stick out the belly, and when you exhale, pull into your body. This exercise can be done at least 5-7 times.

The Lotus posture will help to relax. To do this, sit on the floor and bend your knees, keep the feet together. Remove any annoying items in advance. For meditation, you can pick up calm and relaxing music.

During menstruation, yoga is considered useful. Properly selected exercises can alleviate the condition of a woman on critical days. One of such exercises is “Cobra Pose”.

Starting position - lying on his stomach. On the exhale, place your palms at chest level and lift the upper part of the body. This position should be fixed for 10-15 seconds.

You can then return to the starting position.

To reduce the pain during menstruation will help "baby pose." To do this, sit on your knees. The buttocks should touch the heels. As you exhale, do a slow forward bend. Try to touch your forehead to the floor. Keep your hands along the body. You can repeat this exercise 5-7 times.

You can relax your muscles if you lie on your back and pull up your bent legs to your chest. Grab the legs with your hands and hold this position for a few minutes. After that, you can stretch your legs and lie down in this position for another 2-3 minutes.

Exercises during critical days that contribute to the outflow of blood from the small pelvis are considered useful. To do this, you can lie perpendicular to the wall. Feet lean on the wall. Try to move as close to the wall as possible so that the buttocks touch the wall. This exercise can be performed several times a day.

Lie on your back. Lift one leg to the chest, while the second leg should remain stretched. Press your leg against your belly. Fix this position for a few seconds, then change the leg. It is necessary to repeat this exercise 4-5 times on each leg.

Training during menstruation

Is it possible to do fitness during menstruation? On critical days, a woman may feel discomfort, but this does not mean that you can not go in for sports. The main thing - to play sports properly and listen to yourself.

With well-chosen physical exercises, the uterus tone is significantly increased, blood circulation in the pelvic organs is improved, and pain syndrome is also reduced. Lack of physical activity, on the contrary, can adversely affect the flow of menstruation.

Training on critical days is contraindicated if available:

  • copious excretion
  • dizziness,
  • heaviness in the stomach
  • strong pain,
  • inflammatory process.

If such symptoms are not observed, then you can train. On critical days, the Pilates system is considered useful. This program allows you to achieve results after a month of regular workouts.

This system includes exercises that are aimed at stretching and strengthening the muscles of the upper abdominals.

During the menstrual period, it is necessary to exclude the burdening elements that can harm the general well-being.

During the period of menstruation is allowed to run. Increase the load or set records in this period is not worth it. Stick to the usual load and try to choose a safe route. With abundant secretions, you can replace running with a brisk walk.

Swimming can help reduce pain in the lower back and lower abdomen. Considered useful aqua aerobics with a moderate load. Choose a pool with warm water, otherwise cold water can cause muscle spasms.

Is it possible to practice in the hall during menstruation? Items on a treadmill, stationary bike, or ellipse are considered safe. Such exercises improve blood circulation and relieve unpleasant sensations. Remember that training should be lightweight.

What exercises can be done when menstruation is going

To maintain muscle tone and slightly reduce pain during menstruation, use this set of exercises:

  • "Wave". Lie on the floor with your back down. Stretch your arms along your torso. Bend your legs at the knees so that the feet touch the floor. Relax your abdominal muscles. Breathe not so much with your chest as with your belly, with deep, palpable breaths it should expand. Do exercise for two minutes, at this time make unhurried smooth deflections up and down the lower part of the body.
  • "Traction." Stand straight. Pull your arms up and reach as high as possible. Rise on the socks, stretch again. Do so on the fingers of 10 steps.
  • "Pose of a cat". Get on all fours so that your elbows and knees are on the floor. Lower your head to the floor, touch your head between the elbows. The pelvis can be slightly tipped back. Abdominal muscles relax as much as possible. Stand as long as you want - there is no time limit.
  • «Поза собаки мордой вниз». Stand up so that the feet and palms were on the floor, arms and legs were extended, the pelvis was at the top exactly in the middle. You should have a triangle. Tilt the pelvis back a little, stretch your arms, relax the abdominal muscles as much as possible. Stand no more than 1 minute, too often do not need to.
  • "Snake pose". Lie on your stomach. Feet pull along the floor. Raise the torso vertically, perpendicular to the surface, arms should be stretched along the torso and stand with palms on the floor, pubic bone should lie on the floor. Slowly slightly pull the abdominal muscles and rib zones up to the chest. You can bend your legs at the knees and lift perpendicular to the floor (“the snake raises the tail”) and again slightly pull the muscles on the ribs to the chest. Do it only on pleasant sensations, as the organism “asks”. You can safely stay in this position, without pulling the abdominal muscles from the pelvic zone.
  • "Wall". Stand near the wall, turn to it sideways. Place your hand from the elbow to the palm on the wall. And without changing the position of the legs, slowly bend your side so as to touch the wall with your hip, just as slowly return to the previous position. Repeat the procedure 3 times, then change the side.

There are a large number of exercises from the practice of yoga, which are allowed to do during menstruation. They will relieve pain, maintain muscle tone, produce a beneficial effect on the work of the whole body, and will give results even at low loads. How to perform such exercises, how much time to do, what poses are contraindicated in critical days, learn from this video:

What can not be done during menstruation

What exercises are strictly forbidden to do on critical days? It is not recommended to perform exercises that are aimed at strengthening the abdominal muscles.

Such elements increase the pressure inside the abdominal cavity and increase pain and bleeding. Strongly prohibited strength exercises.

On critical days, it is recommended to reduce the weight load and reduce the number of approaches to the projectile.

In addition, you need to exclude exercises affecting the lumbar spine. The prohibitive elements include sharp bends and turns of the body, squats, twists, pull-ups, jumps, and a set of exercises associated with over-bending of the spinal column.

Instead, you can conduct a set of exercises aimed at developing the muscles of the arms or chest. By following these simple rules, you can avoid discomfort during exercise. Try to choose comfortable and comfortable clothes for sports that will not hamper your movements. Start your workout with stretching. To avoid dehydration, drink enough water.

What else to read?

Training during menstruation: is it possible to play sports?

According to the results of research conducted at the University of Sport of Vancouver, it was stated that during the menstruation sports loads are well tolerated and they get a great effect from them.

A sports doctor from Stanford University, on the basis of his scientific research, writes that the hormonal background of a woman during menstruation is similar to that of men by reducing estrogen and progesterone levels, speeding up metabolism and increasing endurance.

What will happen if the sport will be present during the period?

the body of a healthy woman can withstand physical tests in periods

Science to the question of whether it is possible to play sports during menstruation, answers with the statement that as a result of regular exercise, some symptoms of PMS are relieved:

  • less chest pain,
  • there is no bloating,
  • there is no neurosis, irritability and tearfulness,
  • stimulates the metabolism
  • blood circulation improves,
  • accelerated delivery of oxygen and food to the cells.

Improvement occurs when performing not too vigorous workouts. Otherwise, active training only exacerbates the symptoms of PMS.

On the first day of the month, the endometrial membrane is separated.

This, like menstruation as a whole, is not a disease, but each woman has symptoms of premenstrual syndrome and the first to second menstruation in different ways: headache, chest, lower abdomen and in the heart area, pressure rises and not enough air, increased sweating, cramps, tingling limbs and tormenting the frequent urge to urinate. In these cases, the load during exercise is reduced.

It turned out that as a result of aerobic activity during the menstruation period, chemical substances of the brain - endorphins - are actively produced in women.

Training opportunities and cycle phases

It is not recommended to rotate the trunk and give a load to the lumbar spine.

The menstrual cycle develops in accordance with three phases:

The duration of the first follicular phase is 10-15 days. An increase in folicle hormone and stimulation of ovarian follicle growth occurs. Estrogen levels are higher than progesterone. Fat burning is faster than sugar. Therefore, training should be less intense.

The period of the ovulation phase is characterized by an increase in the concentration of luteinizing hormone. Ovulation occurs - the egg leaves the ovary into the peritoneal cavity, and the sac on the ovary closes. This leads to the production of progesterone, it becomes more than estrogen, as well as the active burning of glucose. Then it is recommended to increase the intensity of training.

Cabbage: white, cauliflower and broccoli helps to speed up the metabolism of estrogen during menstruation. To reduce the level of female body fluids, this product should be included in the diet.

Who and why can not play sports on critical days

prohibited any power loads

Women, unlike men, more difficult to lift heavy weights more than 8 times. Therefore, when pain in the lower abdomen should:

For sports during monthly there are general contraindications. Namely:

  • heavy bleeding,
  • acute pain syndromes in the abdomen,
  • migraine headaches,
  • exercises with the presence of inverted poses
  • gynecological diseases
  • dysmenorrhea - a violation of the cycle,
  • endometriosis or uterine myoma,
  • dizziness and fainting.

How to prepare for training?

  • use a tampon or pad (if you are allergic to tampons),
  • wear a dark uniform: sweatpants or pants and a spacious T-shirt,
  • eliminate tight shorts
  • use natural underwear or like boxers.

Do not drink coffee and Coca-Cola before training - they increase the pain in the uterus area. When you lose fluid - replenish the body with additional water before training, between exercises and after exercise.

This will help reduce fatigue and eliminate headaches.

What exercises should be done during critical days? Video training:

How to start a workout?

exercise makes your waist thinner

With the help of stretching exercises, you can ease cramps in the abdomen and reduce spasm. Do not interfere with poses from yoga:

  • PI - on all fours, fix the position: back - bend, head - pick up,
  • PI - lying on your back, position: knees - pull up to your chest, hands - clasp the calves.

As a lightweight cardio use fast walking at a constant pace or easy running for the activity of the heart and blood vessels. As for weight lifting, work is allowed according to the usual training program, but the weight and intensity should be reduced.

All sorts of loads on the stomach and intestines, as well as the back, are undesirable.

Swimming pool

choose for bathing the time of menstruation, when the discharge is less intense

Medicine not only does not prohibit, but also recommends swimming. It helps reduce muscle spasms and lumbar pain. There is no need to demonstrate a sweeping crawl, a calm swimming pace, or moderate aqua aerobics would be better suited for the muscular system of the abdomen and body.

Cold water in the pool increases muscle spasms, so you should choose a pool with heated water. For hygiene, use a tampon or a special silicone cap.

In the gym

choose the degree of load depending on the level of training

To improve blood circulation, reduce discomfort and pain in the lower abdomen, to avoid its swelling, cardiovascular training using a treadmill, ellipse, stepper or exercise bike is recommended. Strength exercises are selected only for unloading the lower back in a position - lying on your back, side and stomach.

Bodyflex exercises that load the pelvic floor and lower abdomen, the “vacuum” exercise (abdominal pull-in) should be excluded.

Group lessons

Physical activity, pleasurable, elevating mood and a slight pulse will be beneficial during menstruation. Therefore, you can do aerobics, dancing, martial arts, shaping, Pilates.

To exercise in the period of menstruation, women can and should be depending on the state of health. Benefit from the training with a gentle load. Exhausting the body with active and strength training is not recommended.

Research

Scientists have done a lot of research on whether they can do fitness during their periods.

Thanks to the obtained results, it was possible to establish that regular exercise helps to minimize the severity of PMS.

If women exercise regularly, then their breast pain level decreases, discomfort disappears in the lower abdomen area, and there are no mood fluctuations.

It is possible and even recommended by many gynecologists to go in for sports during their periods, because it allows you to keep muscles in the right tone, while significantly improving the body's metabolism and blood circulation. However, the load should be moderate.

Allowed or forbidden sport during menstruation. Source: tr.jadmu.com

If classes are very intense, it is possible that the condition of the woman will worsen, and the unpleasant and uncomfortable symptoms will become more pronounced. You can also do sports during your period because it contributes to the production of endorphins, which are responsible for good mood and are a hormone of joy.

Since there is a positive change in the balance of these substances, when progesterone and estrogen are reduced, physical exercise at this time will be of greater benefit than in the other period of the menstrual cycle, because there is an increase in the level of body endurance.

Recommendations

More recently, doctors were convinced that the question of whether to train during menstruation, the answer must be clearly negative.

Fortunately, thanks to the research, this opinion is no longer relevant. Gynecologists have concluded that critical days can not be an absolute contraindication to sports.

It is necessary to focus only on the condition of the woman.

Of course, excessive physical exertion and menstruation cannot coexist together, so the doctors developed a number of recommendations that should be taken into account for women who are actively involved in sports. If any gynecological pathologies are absent, and the general condition is good, then it is allowed to conduct trainings according to a standard program.

Asking whether it is possible to do fitness during menstruation on the first day, it must be said that regular bleeding is not a contraindication.

However, women are advised to exclude exercises with burdening, including squatting with a barbell, as well as exercises in power trainers.

This is due to the fact that such actions contribute to excessive tension of the muscle tissue of the perineum and the anterior abdominal wall, and also lead to an increase in intra-abdominal pressure.

Not allowed to perform strength exercises during menstruation. Source: sovets.net

As a result, a release of biological fluid (blood) into this cavity may occur, which subsequently will cause the development of endometriosis. Also, girls often ask if it is possible to pump the press during menstruation. Experts advise not to perform this exercise.

As for situations where there are no gynecological diseases, however, the girl feels a slight weakness, the training should be carried out according to a light program, especially during the first few days from the beginning of the discharge. You can do the usual program, but it is worth reducing the number of repetitions, as well as reduce the rate of intensity of training.

Owners of asthenic organism, in which it is considered weakened and prone to rapid fatigue, will be suitable for yoga during menstruation, instead of strength exercises, provided that there are no pathologies of the reproductive system. If available, any sport on critical days is prohibited.

Experts advise to pre-discuss the possibility of training with your doctor. Also, the doctor will help determine the exercises or the type of activities that can be performed. If you have diagnosed fibroids or endometriosis, during menstruation, the sport should be abandoned. It is also impossible during this period to carry out programs in which inverted poses are used.

Permissible and forbidden exercises during menstruation

Modern medicine does not give a woman specific recommendations about lifestyle during the menstruation period. Many experts positively evaluate exercise during menstruation, but there is an opposite point of view.

Doctors explain the resolution of active physical exertion for this category of patients by the fact that some exercises alleviate the condition of women, reduce the severity of pain and reduce its emotional irritability. It is recommended to adhere to certain rules that will not allow a woman to harm her body.

We train on the cycle

Should I change the exercise schedule depending on the day of the menstrual cycle? Can I train during critical days?

Anna Vladimirovna Yakovleva, coach of the St. Petersburg Pygmalion club, answers questions from readers.

“I recently go to the gym. Tell me, please, is it worth changing the training schedule before and during menstruation? ”Elena Gordeeva, St. Petersburg

You need to immediately discuss the tasks of training and your health. If you feel like a completely healthy woman, you have no contraindications to exercises, that is, there are no gynecological diseases, then you can change nothing in your regimen. It is worth it to slightly lower the intensity of the exercises: the number of repetitions, the time of the training itself.

If you are healthy, but your body is in principle weak, easily amenable to colds, does not tolerate great physical exertion very well, then you should change the type of exercise. I would advise on critical days to leave the power simulators and go for Pilates, tai chi or yoga.

It is only important to remember that during menstruation you should not perform inverted poses. The fact is that on critical days the distribution of energy in the body goes down. If you do an inverted pose - the energy balance may be disturbed. It is also better to abandon the sharp jumps, weightlifting, heavy strength exercises.

Finally, women who have problems in the field of gynecology at the time of menstruation should be excluded. If you are very drawn to the gym, then consult with your gynecologist. The doctor will tell you which loads are suitable for your problem.

Classes during menstruation

“I heard that some exercises can relieve premenstrual syndrome and the course of menstruation. Is it so?" Katerina Leonidova, Tver

It's true. But again, it refers to healthy women who have a desire to practice both before and during their periods. Here you need to trust your intuition and well-being. If you feel that you can do, then do it.

Premenstrual syndrome usually manifests irritability, sometimes mild cramping in the lower abdomen. You can get rid of these symptoms with the help of Pilates training.

During the menstruation, pain can be removed by raising your legs to the wall. But you can not throw them back by the head. You can do light, non-intensive and without weighting exercises for the press.

At the same time, the profusion of bleeding may change, but the pain syndrome will disappear. Separate advice for lovers of strength training - reduce the load.

Critical days will be easier if you reduce the weight of the dumbbells or completely refuse to lift weights.

In general, regular classes in the hall, regardless of the type of exercise, “restore order” in the female sphere. The bleeding time is slightly shortened - on average, it lasts three days instead of the “standard” four or five, facilitated by the ICP. The best training schedule is every three days. This is due to the fact that the recovery period of the muscles is 48 hours.

“Is it true that before the menstruation the body spends fat reserves faster and it makes sense to train more in cardio?” Svetlana Ilyina, Kaluga

It is true, the effectiveness of training on cardiovascular machines will be quite high at the end of the second half of the cycle. Но не стоит слишком увлекаться занятиями. Перегрузившись в спортзале, вы рискуете буквально слечь во время менструации.

Если организм не очень крепкий, то в это время стоит исключить упражнения на растяжку нижней и средней частей брюшного пресса. Otherwise, there is a risk of increased abdominal pain characteristic of critical days. But it is very useful during this period to add to the workouts a massage of the lower back. It will help reduce the usual discomfort.

And one more tip for ladies who watch their weight and look at the scales after each workout. In the second half of the cycle, especially immediately before menstruation, you will notice that you have gained a little weight.

This happens even for those who have been actively working in the cardio all this time. Do not blame yourself and increase the load. The fact is that certain hormones that are produced during this period have retained water in the body.

She "poured" in an extra kilogram.

“I have been training for more than a year. The “peak” of training, when I especially want to be active, comes from the end of my period to about the middle of the cycle. Tell me, is such an energy surge - is this the norm? ”Galina Semenkova, Tula

Indeed, women report increased activity during this period. It usually lasts about 10 days. Energy surge occurs for physiological reasons. The level of estrogen is gradually increasing, there is no any discomfort and I want a lot and actively engage.

Use this time gracefully. Once you have noted such a feature of your body, then transfer to this stage all intensive, strength and overly active exercises. You will be happy to conquer the planned peaks.

Exercises on the press with weighting, wrestling, training on simulators, working with dumbbells - everything will be easy and successful for you. You can also safely drink any drinks during workouts, without limiting their quantity and not thinking that fluid will linger in the body.

“I plan a baby and clearly watch my ovulation. So it turns out that at the time of ovulation, I have a workout. Appear weak cramping pain in the abdomen. Tell me, maybe you shouldn’t do it at this time or do you need to somehow redistribute the load? ”Julia Eremina, Vologda

During ovulation, women may actually experience mild cramping. This is not related to workouts. But if you are worried about this, it is better to reconsider your schedule. So, during ovulation, which should occur in the middle of the cycle, the level of estrogen reaches its maximum.

The male hormone testosterone is also entering the arena. It helps to increase endurance and strength. Therefore, most women in this period actively and with pleasure perform strength exercises and are very pleased with the result.

They increase the load and intensity, feeling the supply of vitality and energy.

But there is a category of women in whom this period causes a deterioration of health. If you really are not very comfortable in these 3-5 days, you should not perform such tedious exercises. It is better to reduce the load and alternate it with a relaxing massage, a pool or pilates classes, aerobics on the balls, and dances.

If you are planning a child, first consult your gynecologist. If you have any problems, be sure to let your coach know. This will help him correctly compile your program.

Anatomical features

A few years ago, doctors unanimously argued that during the period of menstrual bleeding any physical activity should be excluded. To date, the opinion of experts has changed and most of them believe that you can engage in sports, but taking into account the physiological features.

Some women feel superb these days, so they can choose on their own what kind of sports they can do during their periods. If you feel pathological weakness, discomfort or pain, then the training schedule is better to correct, and in the first days of the cycle and completely abandon the gym.

Profile doctors believe that a woman can do any kind of sport during her period if she does not have any contraindications and feels good.

If you feel weakness on critical days, but you do not want to stop the training process, do it in a lightweight mode, for example, reduce the number of repetitions, and exercise to work out the abdominal muscles and the inner side of the thigh with static.

Sport - panacea for menstruation

Scientists and practitioners have repeatedly been convinced that the systematic exercise of sports has a beneficial effect on health and human health in general. If you do not have direct contraindications to physical exertion, then you should not stop the training process during the period of menstrual bleeding.

With the help of physical exertion, you will be able to alleviate the manifesting symptoms, in particular:

  • pain in the mammary glands,
  • neurosis
  • bloating.

Cycle Phase Training

As it is known from the school lessons of anatomy, the menstruation cycle of a woman of reproductive age consists of three phases:

The duration of the first period can vary from 10 to 15 days. Due to the anatomical features of this cyclic stage in the body, the concentration of the hormone estrogen increases. Because of this, there is a more intense burning of fat, so training can be moderate.

But the second phase is characterized by the maturation of the egg, respectively, increasing the concentration of the hormone progesterone. This hormone helps burn glucose, and therefore the training process should be as intense as possible. Otherwise, load your body moderately, taking into account the state of health and physiological characteristics.

List of contraindications

Many women wonder why you can not play sports during menstruation. Fully exclude even the slightest exercise is necessary for the fair sex, who suffer from one of the following ailments:

  • myoma neoplasm
  • endometriosis.

Obstetricians and gynecologists do not advise performing exercises in inverted poses, as this adversely affects the well-being and the natural flow of physiological processes.

If you still decide to continue playing sports even during menstrual bleeding, be sure to take note of the following aspects:

  • during exercise, do not use weighting agents,
  • if you are engaged in such a sport, for example, as weightlifting, then the number of repetitions must be reduced to a minimum,
  • Exercises aimed at working through the lower segment of the rectus abdominis muscle should be excluded.
  • It is better not to perform deadlifts, squats, presses or jumps, so as not to provoke the development of complicated consequences.

Now let's take a closer look at contraindications. It is strictly prohibited to engage in sports in the period of menstrual bleeding in women who suffer gynecological ailments in acute or chronic form. These include:

  • intense pain in the lower abdomen,
  • amenorrhea,
  • fainting
  • any inflammatory processes
  • profuse menstrual bleeding.

Not a day without sports!

Even if you are accustomed to this rhythm of life and physical activity for you is no longer a wonder, you should definitely know how to play sports during your period. On critical days, the female body needs to be properly prepared for the upcoming load. Before you go to the gym, do the following:

  • wear underwear made from natural fabrics
  • the laundry should not be tight
  • choose the sports form of dark shades,
  • Do not forget to use a personal care product - a tampon or pad.

If you work out in the gym, then try to limit yourself to doing exercises on a treadmill, steppe or stationary bike. Specialized doctors during menstrual bleeding advise women to visit the pool. Choose days when menstrual flow is less intense. Use a tampon or a special cap made of silicone.

Cycle violation and sport: is there a connection?

Physical activity is always stress for the body. This is especially true for women who have just started to perform complexes with the aim of losing weight and working out certain groups of muscle tissue.

Under the influence of many factors, there may be a failure of the menstruation cycle. The so-called delay can be the result of sudden exhausting loads. But there is also the flip side of the coin - amenorrhea, that is, the absence of menstrual bleeding.

This disease occurs in professional athletes. This is due to the fact that the amount of subcutaneous fat is negligible, with the result that there is a disruption in the functioning of the endocrine system and, accordingly, hormonal imbalance.

Choosing the right sport

Virtually no restrictions has fitness. Such classes you can attend even during menstrual bleeding. You should only reduce the intensity of the exercises aimed at working out the abdominal muscles.

Refuse to perform inverted positions, for example, the rack on the blades. Try not to perform sudden movements, turns and tilting of the body. Pull-ups, twists, including reverse, presses also fall into the "black" list.

Doctors and professional trainers say that during this period, muscle tissue is the most elastic, so stretching will be an excellent alternative to intensive training.

When can you play sports with menstruation, and when not

The activity of a woman is directly dependent on her menstrual cycle. Its average duration is 28-30 days, but for the period of bleeding, the state of health can worsen. Emotional tension, mood swings affect daily life.

Normal menstruation passes painlessly or with slight discomfort in the lower abdomen in the first days. Some women are worried about intense pain, which can give to the lower back, rectum. On such days they cannot work normally, move around, prefer to spend time lying in bed.

Those who feel fine are worried about whether they can play sports during their periods.

Dependence on hormonal levels

The monthly cycle is determined by the secretion of estrogen and progesterone. By the time menstrual bleeding begins, the concentration of progesterone in the blood increases to the maximum. It contributes to fluid retention, so some girls feel weight gain due to a small swelling of tissues. Attempts to strengthen workouts before menstruation will not bring results.

It will take 1-2 days from the start of bleeding, the estrogen secretion will increase again. The hormone has an anabolic effect, so strength training will contribute to the development of muscles.

Focusing on the physiological change of hormonal levels and well-being, you can derive the ideal formula for the distribution of occupations. In the early days of menstruation, prefer stretching, exercise of low intensity. After the end of the discharge, you can do more, add strength exercises.

What types of workouts are contraindicated

Even with good health, some types of loads are contraindicated. Increased bleeding and pain - dangerous consequences, which is why you can not play sports during menstruation. Instead of the usual 4-5 days, menstruation can last 7-10, there will be more blood loss. This will lead to a decrease in hemoglobin levels and the development of anemia.

Dizziness, palpitations at rest, pallor of the skin may indicate a low level of hemoglobin. If these symptoms appear, you should consult a doctor to perform a general blood test.

The following training is contraindicated during menstruation:

  1. Work with weighting, on simulators, with dumbbells. Strength training during menstruation creates a load on the lower back and abdominals, and increases abdominal pressure. After a workout, your stomach may hurt, bleeding may increase. An alarming sign is the appearance of scarlet liquid blood. In this case, an urgent need to consult a doctor.
  2. It is necessary to abandon the exercises on the press, twisting, yoga asanas, in which you need to strongly involve and strain your stomach.
  3. Anaerobic exercise during menstruation is best not to conduct. During this period, endurance decreases, the usual load will not be able to. Acceleration of blood flow during a cardio workout will lead to heavy bleeding. Therefore, jogging is replaced by walking; instead of intensive fitness, they do light aerobics.

Under what conditions can not train

Gynecological diseases affect the possibility of playing sports during menstruation. Endometriosis and fibroids themselves are accompanied by:

  • heavy bleeding,
  • prolongation of menstruation up to 10 days,
  • lower abdominal pain and lower back,
  • deterioration of the general condition
  • anemia.

Sports activities with these diseases will negatively affect the state of health, therefore for the time of menstruation it is recommended to abandon them.

Training for girls during menstruation is also contraindicated if the following symptoms occur:

  • painful cramps in the lower abdomen,
  • general weakness, dizziness,
  • heavy bleeding,
  • diseases of the genitourinary system.

If dysmenorrhea worries, the menstrual cycle is irregular, often there are failures, then it is not necessary to give a large load already before menstruation. May develop a delay in menstruation due to exercise.

Useful workout

Some gynecologists believe that light loads not only do not interfere, but also ease the symptoms of PMS. When sparing workouts noted:

  • lack of bloating
  • painless chest
  • stimulation of metabolism
  • fighting mood swings
  • blood circulation improvement

In the absence of contraindications, you can play sports, but you should choose the right type of training. Exercises in the gym or fitness center can be replaced by homework. This will allow to engage in their own rhythm.

Yoga and Pilates are the best ways to keep your body fit without harming it. It is necessary to dwell on asanas of small complexity, avoid inverted poses and excessive press tension. Proper rhythmic breathing will reduce pain and relax muscles, relieve emotional tension.

Gymnastics and stretching exercises are also suitable for menstruation. They will support the muscles in a tone, they will not create an excess of load, they will be effective.

Active running can be replaced by sports walking and hiking. Such workouts with monthly burn enough calories, make it possible not to lose shape during this period. Well tolerated cycling. In this case, you can use training in the gym on an exercise bike or riding a regular bike.

Swimming relaxes and relieves painful cramps. The load is distributed evenly, most of the muscles are involved. Properly chosen hygiene products can ignore the critical days.

Prerequisite - warm water in the pool. Hypothermia increases spasm and pain, can trigger the development of inflammation.

It is also better to avoid open reservoirs, since during menstruation the opening of the uterus occurs, infection may occur.

During menstruation, you can do horse riding. Horse body temperature is higher than that of a human. Heat from her back warms up the pelvic organs, relieves spasm, reduces pain. Contact with the animal creates positive emotions.

Useful tips

  1. Do not forget about hygiene products. During classes you need to choose tampons.
  2. Uniform should be free, not constraining movement. To avoid unpleasant situations, the color of the tracksuit should be dark.
  3. It is necessary to provide abundant nutrition to replenish lost fluid.

  • Refrain from coffee and Coca-Cola, as the substances contained in these drinks increase the pain in the lower abdomen.
  • Regular physical activity helps keep the body in good shape. Women who do not forget about training, relieve themselves and others from the manifestations of premenstrual syndrome.

    Sport allows you to splash out unnecessary emotions and remain emotionally balanced, even on critical days.

    Fitness during menstruation

    Funny fact: it is during menstruation that women can tolerate high loads perfectly and engage in fitness with the greatest efficiency.

    Stacy Sims, a sports doctor from Stanford University and the author of many scientific papers on fitness and the menstrual cycle, says: these days of the month, our hormones are more like ... male.

    "The level of estrogen and progesterone decreases, respectively, metabolism accelerates, and endurance increases," explains Sims. “Of course, this is a slight hormonal jump, but it significantly affects the general condition.” Sims herself won the triathlon championship during her period.

    Fitness these days can be not only very successful, but also useful. Contrary to the common misconception "when it hurts - you need to lie down", adequate load will relieve from pain in the abdomen, and from general weakness.

    During sports, blood circulation in the small pelvis is accelerated, tension in the lower back passes, and most importantly, endorphins are produced - “happiness hormones” that help to cope with a bad mood.

    Одним словом, приступайте к тренировкам, но не забывайте несложные правила:

    — если вы испытываете очень сильные, схваткообразные боли во время менструации, лучше отложить интенсивные тренировки,

    - if you have dysmenorrhea, consult with your doctor about possible loads - they can knock the cycle even more,

    - Try not to drink coffee and Coca-Cola to cheer up before workouts: caffeine increases menstrual pain,

    - if you are in a gym or a studio, put on a dark-colored uniform - just to not complex and distract during classes,

    - drink more water: during menstruation, the body loses extra fluid,

    - if you have endometriosis or fibroids (diseases that cause very heavy bleeding during menstruation), sports during menstruation is categorically contraindicated.

    In addition, the load must be adjusted depending on what kind of fitness you do.

    The ideal lesson for the days before menstruation: according to a study published in 2008 in the British Journal of Sports Medicine, running is best for coping with PMS.

    Choose the most comfortable and safe route - so that there is no risk of getting lost or stumble on some bump (during menstruation, any injuries heal worse).

    Do not plan on this time breakthroughs in the run - do it normally, but you can increase the duration and load later. And in the days of the most severe bleeding, it is best to replace running with fast walking in the open air.

    Contrary to popular belief, it is possible and necessary to visit the pool on “critical days”: muscle spasms and lower back pain occur in the water.

    Of course, it’s not necessary to cut the tracks with a sweeping crawl - swim at a quiet pace, or sign up for a lesson in aqua aerobics with a moderate load for the lower body.

    Note that “Olympic” cold water can increase muscle spasms and, if possible, choose a warm pool. Of course, we must not forget about hygiene: use a tampon or a special silicone cap.

    Good cardio training is a real salvation for those who have lower abdominal pain during menstruation. Exercises on a treadmill, ellipse, or stationary bike will expand blood vessels, improve blood circulation, and relieve you of these symptoms.

    From strength exercises, choose those that work out and strengthen the muscles of the back - they "unload" the lower back. And try to make the workout a little easier than usual: during menstruation, the body already loses 300 additional calories per day.

    Aerobics, dancing, martial arts - any activity that gives pleasure and slightly increases the pulse will be useful during menstruation.

    Plus dance training is that they are not associated with regular sports (which is so hard to pull themselves out on these days), which means they require less motivation and are guaranteed to cheer up.

    There is evidence that during menstruation, women have significantly improved memory - use this to learn a new choreography.

    Fitness at home

    During menstruation, you most want to not go anywhere and lie in front of the TV - fine, just do it, but instead of the series, turn on the program from the fitness video library. Perfect fit yogalates or hatha yoga: Stretching and asanas are especially recommended during menstruation.

    They will relieve the sensation of suffering, nausea and global fatigue. It is better to start the exercises “from the bottom up”: consistently work out and relax the legs, then the pelvis, abdomen, and so on. And complete the training with meditation or breathing exercises.

    The mood will drastically improve, and neither the series nor the consolation cake will be needed.

    Training during menstruation - skip or still go?

    In today's world, many of us women want to look perfect, perfect, irresistible, always toned, sporty and sexy. And for this we decide to seriously do our own body with the help of fitness and, accordingly, regular visits to the gym.

    For the sake of this good purpose, experts in sports medicine, as well as the developers of sports equipment, modify many of the exercises, create special simulators, improve training programs taking into account women's features.

    And one of these features is the menstrual cycle, which accompanies us from adolescence ...

    Since the times of our grandmothers and mothers, it was believed that playing sports during this period can lead to serious consequences. The girls skipped physical education, and in some enterprises even gave women a 3-day vacation! But time passes, the problem is studied by physiologists, physicians, sports trainers, pharmacologists, and new, completely different views on this topic appear ...

    So, the main question of this article: do women need training during their periods? Or is it better to refrain from the burden of these days? Let's deal with this dilemma once and for all!

    First, I want to dwell on the following important fact: “Menstruation is not a disease, but the natural physical condition of any healthy woman.”

    On such days, an egg detachment occurs inside the body and it leaves the body along with mucus and blood.

    In most cases, this process may be accompanied by pain in the lower abdomen, soreness of the legs or back, general malaise, fever, a decrease in hormones. This all affects the strength and endurance of the female body.

    And to the question: “Is it possible to go to the gym during the menstruation period?” We confidently answer “Yes!”. But with some points in mind ...

    First, each of us is an individual organism, which has its own course of physiological processes. For someone, everything goes quickly, painlessly for 3 days, and for someone it is difficult to get up from the sofa for 5-7 days. Therefore, the answer to this question in any case should be based on the general condition and state of health.

    If you feel bad, you have strong and cramping pains, then you should postpone the workout for a couple of days and work it out later.

    Nevertheless, it is absolutely not recommended to go to the extreme and spend all your days in bed, and even vice versa. There is an opinion that in order to reduce pain syndrome, you need to engage in physical activity - more here.

    For example, take walks in the fresh air and move more. This will help ease the pain and elevate mood.

    If your health is normal, then it's time to collect a sports bag and wear a uniform for a fitness club or gym!

    The main points of training during the period:

    1. With painful periods, it is better to abandon strength training, abdominal exercises, squats and stanovi. Otherwise, exercise can cause increased bleeding,
    2. Attention should be paid to aerobic exercises: running, skipping rope, jumping.

    This allows you to increase blood flow and avoid its accumulation,

  • You can reduce the intensity of training, reduce the speed and the number of approaches (instead of 3 do 2),
  • A special place to highlight stretching, relaxation and rest after exercise.

    If, after all, you are 100% sure of your abilities and have decided to conduct a full-fledged strength training, in this case it is worth reducing the weight and loosening the load.

    These days it is recommended to actively engage in the upper part of the body: a press with dumbbells, divorces to the sides, push-ups, flattening of hands in a crossover. Permitted with caution exercises on the press (upper or middle).

    In general, yoga, stretching, breathing practices, a long walk can be the most useful physical exercises.

    In conclusion, I want to add that during menstruation, it is desirable to give up caffeine, which increases the menstrual pains. It will not be superfluous to allocate time for a massage. It is necessary to limit the use of salt, because Because of the hormones, water is so delayed in the body, and its salt will accumulate even more. Sports in the presence of female diseases are prohibited.

    Well, and once again the most important rule: in any case, training during menstruation should be based solely on the woman's well-being, as well as taking into account the recommendations of the personal gynecologist! Train correctly girls! And see you in the hall!

    The physiological state of the woman's body

    A woman's menstrual cycle is a period of changes in important physiological functions of the body over a period of 4 weeks. The work of the cardiovascular, endocrine, nervous systems is subject to change due to the production of the corpus luteum and estrogens - female sex hormones.

    Stages of the menstrual cycle

    The following cycle steps are distinguished:

    • Follicular These days the amount of estrogen in the body decreases. Under the influence of the hormone, egg maturation occurs. It takes about two weeks.
    • Next comes the period of the corpus luteum. The uterus begins to prepare for possible fertilization.
    • In the absence of conception, the endometrium of the uterus begins to be torn away, the capillaries burst. As a result, bloody discharge begins.

    Menstruation during menstruation

    More recently, gynecologists believed that you should not engage in physical activity on critical days. But today, medicine has a different opinion: menstruation cannot be a contraindication to sports.

    Girls only need to rely on their well-being these days:

    • If a woman is healthy, has no diseases on the gynecological part and feels good during the discharge, she can continue classes in her usual program. One has only to exclude exercises with weightlifting and swinging the press.
    • If during the period of menstruation there is a weakness, it is worth reducing the intensity of training: reduce the number of approaches and the duration of training. for girls who do not have diseases in gynecology, but whose body gets tired quickly, it is better to change physical exercises for Pilates or yoga.
    • In gynecological diseases, sports are contraindicated. If you want to continue training, consultation of the gynecologist is necessary. He will select the right set of exercises, pace and duration of training, depending on your problem.
    • It is strictly forbidden to play sports on critical days.if there is myoma or endometriosis,

    Exercise that benefits during menstruation

    If you choose the right set of exercises and the degree of load, sport will help to normalize the state of the girl during the discharge.

    The best exercises for the first 7 days of the cycle

    During menstruation, the following exercises will be helpful:

    1. Walking fast and easy running are the most useful workouts these days. Moderate movement in the open air, on a flat road and without jerks will not bring any harm to a woman. Gynecologists advise the first days of menstruation to prefer fast walking.
    2. Many believe that swimming during menstruation is contraindicated. This opinion is wrong. During swimming, lower back pain and muscle cramps are reduced. Swim at a moderate pace and in warm water.
    3. Water aerobics is also useful these days. Exercise should be moderate. When visiting a pool, it is important for a woman to adhere to hygienic rules: use a tampon or silicone cap.
    4. When working out in the gym is preferable to cardio.If there are pains of a whining character in the abdomen, exercises on a walkway, exercise bike, or stepper are recommended.
    5. Group aerobics, shaping, pilates, martial arts or dancing will also be helpful.. Exercise slightly increases the pulse, which has a positive effect on the woman's body.
    6. With the discharge, you can continue bodyflexing. It is important to monitor the physical condition, exercise should not cause discomfort. It is not recommended to perform exercises with a load on the press and the pelvic floor muscles and to pull in the abdomen. Regular body flex exercises restore the menstrual cycle and contribute to the resorption of adhesions.
    7. Recommended during menstruation yoga. Especially asana hatha yoga and yogalates. Such training reduces pain, cramps and discomfort.
    8. Stretching or stretching is useful during menstruation. The body responds to the exercises by reducing pain cramps and improving the general condition of the woman.

    What is not recommended during exercise during menstruation?

    Many girls do not want to interrupt training, even during menstruation. In terms of hygiene, they adapt to the situation using tampons. And what physical exercises can not be performed on these days?

    • It is necessary to exclude the power load and the load on the muscles of the press. You should not increase the intensity of training.
    • It is better to abandon swimming in rivers, lakes, seas. This can cause inflammation: pathogenic microbes in an open pond can enter the uterus through the open neck.
    • It is recommended to abandon exercise with the presence of sharp movements., for example, turns the trunk,
    • It is necessary to exclude exercises with a load on the lumbar region and spine.

    After reviewing the video you will learn what you can and cannot do during menstruation:

    How to prepare the body for stress during menstruation?

    In order for physical exercise during critical days to bring maximum benefit with minimal discomfort, the body needs to be prepared:

    • a week before the onset of menstruation should begin active sports. Preference is better to give cardio and fitness exercises. They increase blood flow to the pelvic organs. Due to this, menstruation will pass with the least pain and discomfort.
    • Discard the exercises on the press area a few days before the start of the discharge. Especially important in the case of weakly pumped muscles. This is due to the fact that during the execution of such exercises, the muscle of the vagina and the anterior abdominal cavity are tense. This causes a surge of blood into the abdominal cavity, increasing the risk of endometriosis. In addition, on critical days, there will be a pulling pain in the lower back and lower abdomen.
    • Complete a course of menstruation with a massage. This will reduce pain, cramps.
    • Before menstruation, the woman recovers slightly. This is due to the fact that the body begins to retain moisture. At this time, the girls begin more active training, pay great attention to power loads. These are erroneous actions that will not benefit, but only worsen the physical condition of the woman during the period of discharge. Excess weight will disappear within a few days after menstruation.

    Even more information about sports, recommended exercises during menstruation on video:

    Playing sports during menstruation is not only contraindicated, but, on the contrary, useful. It is only necessary to properly prepare the body for training during the discharge, to choose a set of useful exercises, and then this period will pass unnoticed for you.

    Fitness during menstruation: the pros and cons

    Is it possible to play sports during menstruation, change or not the training schedule, how safe are physical activities during menstruation - these issues concern many women who regularly play sports. Let's try to understand this situation.

    The determining factor in the question of whether or not to be training during menstruation is the woman’s well-being. If you feel bad, then what sport can we talk about? On the other hand, excellent state of health during “critical days” is also no reason to set sports records. Truth is always somewhere in the middle.

    When exercise is better to postpone

    The presence of chronic gynecological diseases - a good reason to think about visiting the gym during menstruation. Be sure to consult your gynecologist about this. Perhaps in your case, sport during menstruation will have to be eliminated altogether.

    Obstetrician-gynecologist Elena Petrovna Berezovskaya advises to refrain from training during menstruation. According to her, intracranial pressure increases during the study period, which can lead to a violation of the endometrial detachment during menstruation. In addition, during this period, your immune system is reduced by almost 50%, which means that unnecessary stress on the body is not desirable.

    When you can do

    If during menstruation you do not experience discomfort, pulling pain in the lower abdomen, you do not have chronic diseases and contraindications, then it is enough to reduce the load a little, for example, to reduce the duration of the workout or the number of repetitions.

    read also How to relieve muscle pain after exercise

    In that case, if you are healthy, but you feel a slight weakness, the best option is to change the type of training. For example, try yoga, stretching or work on the Pilates system.

    Useful exercises

    It is known that moderate loads can even improve your well-being during “critical days”.

    So, it is possible to reduce pain during menstruation with the help of simple stretching exercises, raising the legs on the wall, light exercises for the development of the muscles of the upper abdominal helps.

    At the same time, the amount of discharge may increase significantly, but the monthly will become less painful. Those girls who prefer aerobic power loads should abandon dumbbells and weight lifting.

    Before the start of menstruation, it makes sense to actively engage in cardiovascular machines. However, you should not overdo it, because in this case you risk to remain exhausted and during the menstruation feel even greater discomfort.

    Prohibited exercise

    Если вы не профессиональная спортсменка, а лишь любитель, желающий сохранить фигуру в подтянутой форме, замените проработку спины тренировкой мышц груди или рук. It is also not recommended to do twisting and turning the body, which creates an additional load on the lower back and spine. In addition, you should not lift heavy objects, jump and make sharp movements.

    With weak abdominal muscles during menstruation, it is better to exclude exercises on the lower part of the abdominals. Otherwise, the pulling pains in the lower abdomen and back may increase.

    High intensity interval training

    The period of menstruation in girls is considered as the best time to perform interval training with high intensity.

    This is due to the fact that at the beginning of the period the level of estrogen and progesterone decreases. Because of this, the woman's body easily gets access to stored carbohydrates - glycogen, compared to the period of high estrogen, when more should be relied on slow splitting of fat.

    In other words, this hormonal shift makes fat more readily available for burning in your body. This allows you to get more effect from short but intense workouts than on other days of the month.

    Stretching exercises

    Stretching relaxes muscles well and reduces cramps. Some exercises for 20–30 seconds can ease back pain that occurs during menstruation.

    Deep breathing during meditation or in combination with Pilates and yoga relaxes the body and relieves pain in the abdominal muscles. Since their reduction is also associated with painful cramps, deep breathing helps relieve them.

    Many yoga poses stretch the lower back and muscles around the pelvis. Studies claim that regular daily practice of yoga for 35–40 minutes per day noticeably reduces anxiety, anger and depression, and increases the general well-being of women during menstruation.

    Is it possible to make the bar during menstruation? Experts recognize that there are several specific exercises that are recommended to be avoided during this period. Inverted poses from yoga fall into this category. The main focus is on avoiding postures or a posture where any discomfort occurs.

    Strength exercises

    Strength training increases muscle strength and increases metabolic rate, which will help you avoid weight gain during this period.

    Is it possible to rock a press during menstruation? Exercises aimed at strengthening the lower back and abdominal muscles, improve support and reduce the pain associated with menstruation.

    Estrogen levels during menstruation are minimal. This can make you feel stronger when you are lifting a weight.

    However, if we are talking about squats with a barbell, we should not lift too much weight, because it puts pressure on the muscles of the body, which can worsen muscle spasms. If you experience fatigue, reduce working weight slightly to avoid injury and focus on the exercise.

    Precautionary measures

    In fact, very few exercises that should be avoided during menstruation.

    Physical activity is recommended to alleviate the symptoms associated with menstruation, including cramps, back pain, water retention, irritability, and other discomfort.

    Regular practice of yoga, cardio and strength training will help improve your well-being and shorten the duration of unpleasant symptoms.

    • Nevertheless, studies show that in the period of menstruation, increased fragility of the knee ligaments may be observed. As a rule, exercises associated with jumping or a quick turn of the body can lead to rupture of the ligaments, therefore, such actions should be temporarily refrained.
    • If you are unsure of your abilities, try performing exercises with a low level of intensity and switch to more active work when you feel normal. Even a simple walk is considered an exercise, and it will help you improve your well-being.

    If you feel really unwell or feel severe discomfort and cramps, do not force yourself to train. Sometimes the body asks for rest and recovery.

    In general, women are encouraged to listen to their body and do workouts at an acceptable pace, turning off at breaks as necessary.

    Sports during menstruation: what can and cannot be

    Menstruation is always accompanied by a bad mood, complete apathy, irritability and pain in the lower abdomen and lower back. On such days, you want to shut yourself away from everyone and everything, and you don’t want to exercise at all. However, as you know, sport helps to cope not only with excess fat, but also with a bad mood.

    Sports on critical days are helpful.

    Training during menstruation - is it possible, not forbidden for medical reasons, and what exactly can you do, what physical exercises will help to get rid of pain? All these questions can be easily answered.

    For women of reproductive age, it is important to know that fitness during menstruation, or any other physical exercise - swimming, aerobics - have a direct impact on the course of the menstrual cycle and its regularity.

    Thus, in the time when a woman conducts sports during the menstrual period, the uterus tone increases significantly, blood circulation in the pelvic organs improves, and pain characteristic of menstruation is practically not felt.

    It is necessary to know that the lack of physical stress on the body, a hyodynamic lifestyle, affects the flow of menstruation. For fifty years of the last century, there was an erroneous view that loads and sports cannot be done during menstruation.

    The decision to go in for sports or not depends entirely on your well-being. Usually, menstruation is accompanied by pain and discomfort.

    Some girls can cope with light attacks, and perform the exercises, slightly reducing the load.

    For those who do not know what pain is during menstruation, you can not change the training schedule, only slightly change the percentage of load on these days.

    There is a list of contraindications for sports during menstrual flow:

    • Severe pain,
    • Dizziness,
    • Heaviness in the abdomen,
    • Abundant discharge,
    • Some chronic inflammatory diseases of the reproductive system.

    If there is at least one of the listed items, you should contact your gynecologist, who will prohibit you from performing the exercises or suggest which ones will help to normalize the body's work.

    Sport as an opportunity to get rid of not only pain during menstruation, but also various female diseases.

    For those women who can not imagine their life without playing sports, we will highlight a number of exercises for menstruation time:

    • Pilates system - individually selected program will help to achieve tangible results in just a couple of months. Sports activities on the Pilates system include the elementary moments of stretching, exercises to strengthen the muscles responsible for the upper press. Sport increases the amount of discharge, but you should not be afraid of this, since the pain will completely disappear. Exercises with burdening elements for the period of menstruation must be forgotten, so as not to harm the general well-being,
    • Simple relaxing sports - starting position on the floor, knees raised. A deep breath with a pulling in of the abdomen, then a sharp exhalation. The technique is repeated 4 times
    • Starting position - vertical with raised arms. Stretch your arms upward, lifting yourself up on your toes, then walk ten feet in that position,
    • To complete this sport you will need a wall, sit near it, and, resting your legs, lift them above your head. In this position, take deep breaths and exhalations
    • Exercises - turns. To do this, take a horizontal position. Extend your right hand to the side, lift your left leg, and try to touch your right hand. Identical exercise must be performed on other limbs. All angles should be as straight as possible.
    • Sport helps not only build muscle mass or get rid of excess weight, but also reduce stress in the lower abdomen during menstruation. To do this, you need to stand on all fours, lower your head between your hands, touching the forehead. In this position, the uterus slightly sags and spasms decrease, which promotes relaxation,

    Such simple exercises in sports will help to overcome bad mood, pain and discomfort in the abdomen. If you regularly play sports before, during and after menstruation, according to gynecologists, you can forget about many female diseases.

    Monthly sports: pro and con

    Practical any doctor will tell you that exercise is prohibited in the following cases:

    • injuries
    • during the period of acute pain
    • exacerbations of chronic diseases
    • or when intoxication occurs.

    This is not all the contraindications that give a ban on sports, but as you can see, there is no menstruation in this list. Therefore, during the period of menstruation, each woman should independently assess their state of health and decide whether to exercise or do fitness today.

    The main thing to learn is that the menstrual cycle is not a disease, but a normal physiological state of every healthy woman.

    And so if you do not have serious reasons to refuse to play sports: there is no pain, nausea, dizziness, and during this period you are perfectly tolerate such a burden, then do not deny yourself the moderate activities of your favorite sport.

    By the way, quite often it is sport that helps to cope with PMS and the unpleasant painful sensations that sometimes accompany the onset of menstruation.

    What exercises can not be done during menstruation

    If you have been playing sports for a long time and are following a specific set of strength exercises, for example, shake your press, back or legs hard, try to reduce the load on these zones during menstruation days, better put an emphasis on your arms, shoulders and neck. You can also pay attention to stretching. And jogging and fitness can be replaced by relaxing yoga or Pilates.

    Moreover, during this period it is contraindicated to make sharp bends and turns of the body, to give a load to the lumbosacral spine. Such actions can significantly trigger blood flow to the genitals, which is highly undesirable during critical days.

    Calculate your strengths and abilities, enjoy sports and be healthy and full of energy!

    Try using tampons

    To feel confident and calmly continue playing sports during menstruation, use a tampon. It provides you with reliable protection during the exercise, as well as any other physical actions. It allows you to move easily and freely.

    You can do everything that gives you pleasure, even during menstruation! In some cases, sports on “such” days may be the cause of heavy discharge. In this case, try using highly absorbent swabs. If you perform exercises that are not associated with significant loads, most likely, the intensity of the bleeding will not change.

    To understand what hygienic means you are comfortable playing sports, try different options.

    Useful recommendations

    Pick up a gentle set of exercises. Doctors-gynecologists recommend reducing their normal physical activity in the first 2-3 days of menstruation by 30%. During this period, it is advisable to abandon exercises for the abdominal muscles and lower back.

    Avoid sudden movements, especially turning the whole body, and excessive stress on the lumbar spine. Such exercises can provoke increased blood circulation in the pelvic area, which is undesirable during menstruation.

    Try not to lift weights (dumbbells, weights, barbell). If there are no other contraindications, when menstruation is allowed to do squats, do exercises to strengthen the back muscles from the prone position on the stomach. You can also perform simple yoga and pilates complexes.

    There are no significant contraindications to flexibility and stretching exercises, race walking and easy running.

    Ensure comfortable conditions for sports. With menstruation there is a risk of sudden dizziness, so it is important to thoroughly ventilate the room before training. Choose for sports activities as light as possible loose clothing to eliminate the risk of compression of the pelvic organs.

    Take a shower after your workout. If you exercise during your period, pay special attention to personal hygiene. A warm shower after each workout will allow you to relax and reduce the likelihood of pathogenic bacteria in the intimate zone.

    When it is worth refraining from playing sports

    Temporarily refraining from sports during menstruation is recommended for women suffering from chronic diseases of the reproductive sphere.

    Transfer training to a normal day of the cycle, if during the period of menstruation you have increased or, on the contrary, significantly reduced pressure, worried about strong cramps in the lower abdomen, there is a general weakness.

    In this case, it is wise to refrain from significant physical activity, limiting itself to an easy walk.

    Pin
    Send
    Share
    Send
    Send