The critical days have come, and do you need to run to the gym? What to do: go or not?
These questions at least once in their lives worried every girl or woman. On the one hand, I do not want to hurt myself.
And, on the other hand, it is a pity to miss gymnastics classes.
To find a middle ground, you should first check with your gynecologist. The doctor, who has complete information about your state of health, can prohibit or allow you to exercise during menstruation.
Contraindications to sport in the days of women.
Endometriosis and uterine fibroids are an important reason not to exercise on critical days. These gynecological diseases cause heavy bleeding during menstruation.
Therefore, an additional power load will only aggravate the situation.
In the presence of dysmenorrhea, physical exercise is not recommended either. If you are among 45% of women who suffer from this disease, it is better to spend this period more calmly.
Otherwise, sport will only be harmful to your health.
Sometimes women do not have all these diseases, but during menstruation they still feel discomfort, severe weakness, dizziness, heavy bleeding, fainting and other ailments. In such situations, experts advise postponing the exercise until a more appropriate time.
In other cases, exercising during menstruation is not only possible but also useful.
The benefits of fitness in the red days of the calendar.
Moderate exercise on critical days has a beneficial effect on the female body:
- It relieves weakness and eliminates pain in the abdomen and lower back. The proposal that you need to lie down, if it hurts, in this case is not entirely correct. During exercise, the vessels expand and the blood circulation process accelerates, which relieves stress.
- Improves mood. In the process of training in the body occurs the so-called happiness hormone endorphin.
- It is believed that exercising is very effective during menstruation. By reducing the level of female hormones, the body’s resistance to physical exertion increases. Therefore, on the calendar red days you can achieve the best sporting results. This has already been proven by many athletes.
In the absence of contraindications, the benefits of sports on critical days are obvious. But here you can not exaggerate, you need to focus on training with a head and follow certain rules.
How to do fitness during menstruation?
If you feel good on critical days, then the training schedule can be left unchanged. However, it is still recommended to reduce the load these days.
Reduce, for example, the training time itself or the number of repetitions of the exercise.
In the physical state, many areas, but not all, are equally safe during menstruation. Choose the most relaxing sports: Pilates, yoga, water aerobics, dancing, callanetics and others.
You can talk with your coach about the situation. It is desirable that he develop an individual program for you, according to which you will study without damaging health.
In the absence of an individual coach, the load of exercise on the body can be calculated independently. It all depends on the type of exercise you are going to do.
According to experts, running the distance is better before the start of critical days. This will greatly facilitate the ICP.
If you are a fan of this sport, the arrival of menstruation is not a reason to abandon your favorite activity. Only at this moment do you need to be extremely careful.
Choose to run on a smoother road, otherwise you could be injured. And as you know, the damage during menstruation is cured for a long time.
When jogging, maintain a medium pace. If you experience pain and intense discharge, go for a quick step.
Water aerobics and swimming.
It is possible and even very useful to visit swimming pools for women during their periods. The fact is that water relaxes and helps to improve the condition. It is important that there is no cold.
Otherwise, the pain in the abdomen and lower back will only intensify.
When visiting the pool, do not forget the rules of personal hygiene. To prevent an infection, you can use a silicone cap or tampon.
Fitness in the gym
In the training process, avoid exercises aimed at strengthening the muscles of the middle and lower abdomen. He also abandons jumping and lifting weights.
Neglecting this rule can lead to deterioration and heavy bleeding.
Between exercises it is advisable to take a break. This will reduce the load on the body.
To go calmly to sports and not worry about anything, choose the most practical dark-colored clothing for training.
Dance classes can not only make a woman fit, but also significantly improve her mood. In addition, it is observed that during menstruation, memory becomes more tenacious.
And this is a great opportunity to learn new movements.
If you feel pain in your lower abdomen, the exercise bike or treadmill will benefit you. It is important not to exaggerate.
Fitness at home
With the help of a video instructor, you can master yoga, Pilates and many other forms of physical conditioning. Being at the same time selective.
Prefers only those exercises that can relieve you of pain and discomfort.
If we talk about yoga, the fetal position will help to overcome the sharp pains and cramps, the position of the dog will reduce the load on the sacrum and relieve pain. The snake’s posture is also effective for stretching the back muscles.
Inverted positions are strictly prohibited during the period of menstruation. They can lead to a violation of the energy balance and hormonal levels.
If your health allows you to exercise on the red calendar days, do not miss this opportunity. Practice, taking into account all the rules, and then the arrival of menstruation will not be difficult for you.
Also, practicing sports in this difficult period for a woman is a great opportunity to overcome some gynecological diseases.