Every month, a process called "critical days" takes place in the female body. The main function of menstruation is the separation of an unfertilized egg and the formation of a new one, for the subsequent conception and bearing of a child.
During the "red" period, it is necessary to carefully monitor hygiene and general well-being. With the onset of menstruation, a woman's body becomes more vulnerable and susceptible to various infections.
Sport is the key to health and a beautiful figure. But what should a girl do if the planned training coincided with the beginning of the critical days? This article will help you understand the pros and cons of physical activity and the rules of safe training during menstruation.
Can I exercise during my period?
In the absence of any pathologies and complications, it is not worth giving up in the classroom during menstruation. Light training has a positive effect on internal processes.
It is imperative to follow general recommendations that will help minimize risks and complications:
- Choose the most comfortable clothes.
- Conduct classes outdoors or indoors with an optimal temperature regime.
- Do not overdo it, fulfill the permissible load.
- Increase the amount of water you drink.
- Stop exercising immediately if you feel unwell.
You can play sports from the first day of your period, giving preference to exercises with a low level of intensity.
Why you can not play sports with menstruation - contraindications
Women leading an active lifestyle should be aware of the fact that there are a number of contraindications for sports during menstruation.
These include:
- Profuse bleeding. It is typical for ladies with curvaceous forms, as well as for girls who have inherited this feature genetically. Normally, a woman loses about 150 ml of blood over the entire menstrual cycle. Discharge that exceeds 60 ml per day (more than 4 tablespoons) is considered abundant.
- Gynecological diseases of the ovaries, appendages and genitourinary system. It is strictly forbidden to play sports with endometriosis and uterine myoma.
- Deterioration of general well-being: nausea, dizziness, weakness, spasmodic pain in the abdomen.
- The presence of blood clots or mucous impurities in the discharge.
- Low hemoglobin levels or anemia.
If a woman's menstrual cycle is irregular, it is recommended that you limit yourself to physical activity a few days before the start of your period.
With endometriosis
Endometriosis is a serious disorder of the inner layer of the uterus.
The disease is quite common, the main symptoms include:
- Bloody discharge after sexual intercourse.
- The appearance of dark scarlet clots during critical days.
- Irregular cycle.
- Profuse discharge, lasting 5-7 days.
- Intense pain during menstruation.
Sports for endometriosis are not recommended. It is worth waiting for the end of menstruation and resume training in order to avoid complications.
With uterine fibroids
The presence of a benign tumor in the uterus is not a contraindication for physical activity. Sports can help improve the state of pathology.
Exceptions are loads performed during the "red" period. They can cause a deterioration in the physiological and emotional state.
The benefits of exercising during your period
The negative impact of physical activity on a woman's body during menstruation has long been considered an undeniable factor. Recent scientific studies have completely refuted the false information.
Playing sports on critical days has many benefits:
- Lack of depression, stress, irritability.
- Improving blood circulation.
- Stimulation of metabolism.
- Relief of lumbar pain and spasms.
- Breast soreness decreases.
- Absence of such unpleasant symptoms as: bloating, excessive sweating.
- A more intense oxygen saturation of cells occurs.
Positive changes occur in the case of a restrained training rhythm. Light physical activity promotes the production of endorphins, which significantly improves mood and makes it easier to endure stressful situations.
Types of sports exercises for menstruation
It is worth giving preference to those exercises that contribute to improving the state of health and do not harm the fragile female body:
- Easy running. It is preferable to cover the distance in the fresh air. The place where the race takes place should not have sharp changes in altitude. A bumpy surface can provoke severe muscle strain.
- Brisk walking is a great alternative to running. It is recommended to practice in the first days of menstruation.
- A bicycle or exercise bike can help relieve cramping, pulling pain in the lower abdomen.
- Stretching exercises - salvation from lower back pain.
- Swimming in the pool. Subject to certain rules, this is the most favorable physical activity on critical days. You should not swim in open water, and the pool water temperature should not be lower than 24aboutC. Swimming relieves pain; at a moderate pace of exercise, muscle spasm decreases. This also includes water aerobics classes.
- Yoga helps to eliminate discomfort during menstruation.
- Wushu, kung fu - improve blood circulation and heart rate, which has a beneficial effect on a woman's well-being.
Light physical activity should become a mandatory ritual for every girl during the menstrual period. Sport helps to eliminate the feeling of fatigue, weakness, relieves of unpleasant pain sensations. The three whales on which the training process stands these days are moderation, ease, and comfort.
What exercises should be avoided during menstruation?
In order to avoid serious consequences, it is necessary to carefully work out the training program during menstruation. Powerlifting and exercises requiring sharp movements should be postponed for 4-5 days.
The list of prohibited physical activities includes the following:
- Pulling up on the horizontal bar.
- Various kinds of jumps: long, high, rope.
- Exercises using a barbell and massive dumbbells: deadlift, squats, lunges.
- Hoop, hula hoop.
- Twisting, raising the legs. Eliminate any load in the abdominal area.
- Ups of the body and exercises involving the lumbar spine: hyperextension, gluteal bridge.
- Excessive physical activity.
- Use of intensive training programs (treadmill, ellipse, exercise bike). Moderate pace only.
Performing these exercises is fraught with increased bleeding and the occurrence of such unpleasant sensations as:
- Nausea, vomiting.
- Migraine headache, dizziness.
- Sharp or pulling pain in the abdomen.
- Fainting.
Could there be a delay due to sports?
An irregular menstrual cycle has always been a concern for many women. The norm is a delay not exceeding 5 calendar days.
Playing sports can provoke such an unpleasant phenomenon. Especially professional athletes and girls who have recently embarked on intense training encounter it.
This is due to the following factors:
- Physical fatigue - triggers the production of cortisol, a stress hormone that directly affects the menstrual cycle.
- A sharp change in the usual way of life is the strongest stress for the body.
- Sports contribute to weight loss, and an insufficient percentage of adipose tissue is one of the root causes of delayed menstruation.
- The occurrence of problems with the thyroid gland due to excessive stress.
The training process itself cannot cause interruptions in the menstrual cycle. The most likely source of the problem is chronic fatigue, fatigue, and lack of nutrients.
When faced with a delay, don't panic. Adequate rest, healthy sleep and taking vitamins will help to cope with the task.
Sports and menstruation are quite compatible concepts. It is worth listening to your body and deciding on your own whether to go to the gym or postpone classes for several days.
Physical activity, just like rest, can have a positive effect on the urinary and nervous systems of a girl. If the training process does not cause discomfort, but rather brings pleasure, be sure to do it during your period.
