In this article we will tell you how to manage hormones during menstrual cycle in order to achieve maximum sports results. Want to know if you can do sports during menstruation, what exercises can and should not be done physical exercise? Read on and you will learn all about fitness classes on critical days!
You may have noticed that these days you feel less motivated, your workouts are less intense, and at times, and recovery is worse than usual.
This happens because menstruation affects a number of factors related to sports, including speed metabolism and stamina.
If you correlate time with hormonal changes in your body during the menstrual cycle, we will gain knowledge that we can use in their own interests.
Understanding your menstrual cycle can help. maximum progress in training.
- How to Calculate a Menstrual Cycle
- Follicular phase
- Ovulation
- Luteal phase
- Menstruation Sports
- During Menstruation, Continue Exercising In Normal Mode
- During the Follicular Phase Exercise Hard
- Rest During The Luteal Phase
- How to Know Which Phase You Are In Now
- How Do Contraceptives Affect?
- To summarize
How to Calculate a Menstrual Cycle
In order to understand hormonal changes during menstruation and how to exercise during menstruation, let’s briefly consider the phases of the menstrual cycle:
Follicular phase
The follicular phase begins on the very first day of onset menstruation and ends when ovulation occurs. Exactly at This phase in the ovary develops follicles.
The first 5 days (or more) of this phase is the time of menstruation. On the during these days, blood and tissues from the mucous membrane uterus. On the first day of menstruation, the estrogen content is on lowest level. Then it begins to grow, stimulating growth. follicle. (Note: You may have seen the hormone estradiol, which is also associated with the menstrual cycle; estradiol – the main reproductive hormone estrogen group of life.
Follicle-stimulating (FSH) and luteinizing hormones (LH) pituitary gland. FSH stimulates follicular growth, and LH triggers ovulation and regulates the secretion of progesterone. The follicular phase lasts about 14 days.
Ovulation
Mature ovum comes out of the ovary and is ready for fertilization.
On the day of ovulation, estrogen and LH levels peak. Progesterone levels begin to rise, and with it the temperature body.
Luteal phase
The luteal phase is the time between ovulation and the onset of a new menses. The mucous membrane of the uterus begins to increase, getting ready for a possible pregnancy.
Progesterone and estrogen levels begin to rise, and with them and a woman’s body temperature, and then vice versa decrease if the egg was not fertilized. The luteal phase lasts about 14 days, and after if the egg was not fertilized, a new cycle begins.
Menstruation Sports
From the above diagram it can be seen that during menstrual cycle your body undergoes significant fluctuations and hormonal changes. These fluctuations do not affect only on reproductive health, but also on general condition women.
Let’s see how to use hormone fluctuations for their own benefit during sports.
During Menstruation, Continue Exercising In Normal Mode
It may sound a little strange to you, but during menstruation does not have to constantly rest.
During menstruation, body temperature, metabolic rate and insulin sensitivity may remain normal “basic” level, so you can continue to engage in familiar mode as long as you are comfortable doing it.
During the Follicular Phase Exercise Hard
High testosterone during the follicular phase promotes muscle gain1 and strength2, therefore, this time is ideal for strength training. Perhaps you will even feel an increase in the pain threshold.
However, a decrease in speed may be observed in this phase. metabolism3, which entails lower consumption energy by the body at rest. All this should not become an obstacle to the development of strength and endurance, as well as for intense workouts these days.
Although the follicular phase and the day of ovulation are favorable for intensive strength training, after ovulation increases the risk of injury due to hormonal changes, for example, elevated estrogen levels4, so before workout should be warmed up well.
Rest During The Luteal Phase
In the luteal phase, you get tired faster, especially in the hot weather due to elevated body temperature, so training in these days are less effective5. It’s better to work less these days and relax more, and sports should take place in more calm and moderate mode.
Do not be discouraged if these days of the month you quickly start get tired. Use acquired knowledge about your cycle and relax when your body requires it.
In addition, during the luteal phase, 6 metabolism is higher, so you burn more calories during relaxation than in the follicular phase. Along with this, sensitivity to insulin may be lower7, so these days it’s better focus on fats and proteins, not carbohydrates.
In addition, during this phase, your body uses more fats as fuel due to elevated levels of progesterone and low estrogen levels.
How to Know Which Phase You Are In Now
To find out what phase of the cycle you are currently in, Count the number of days from the end of your period. The normal 4-phase menstrual cycle is 28 days, however, most women have fluctuations.
Another way to find out your current phase of the cycle is to measure basal body temperature. It is measured immediately after awakening. Your basal body temperature will be lower during follicular phase, then increase after ovulation and remain increased during the luteal phase up to menstruation.
There are also a large number of applications that will help you keep track of your cycle.
How Do Contraceptives Affect?
If you are taking hormonal contraceptives that contain estrogen and progesterone, for example, combined oral contraceptives or hormonal plasters then you will not subject to previously described hormonal fluctuations. For instance, you will not decrease estrogen levels, which stimulate menstruation and ovulation.
The chart below shows estrogen levels and progesterone during your cycle is more stable than sinuous than in the diagram above. When you stop taking pills, the level of these hormones drops.
You can go in for sports these days, depending on well-being. Perhaps you will be ready to work with weight without taking additional hormones, or maybe you will feel a lack motivation and energy, because your body has not yet adapted to used rate.
Stable hormone levels can affect weight loss and muscle gain, as you will not be subject to the same hormonal shifts, like those who do not take contraceptives. Hormonal contraceptives may increase sensitivity to insulin7, but do not reduce effectiveness training 8.
To summarize
You decide for yourself whether it is possible to train during menstruation, but still try to relax during luteal phase.
Do not be very demanding of yourself if these days of the month Workouts will not go as well as you would like. It’s quite normal. Hormones – chemical messengers, which control the various functions of the organism. Like melatonin gives a signal for sleep, hormone levels give signals for training or to rest.
Remember that all people are different. If hormonal changes dictate train hard during the follicular phase and to relax during the luteal phase, then so be it. The best way to train for you is the one that works. you!
Finally, be sure to consult your doctor if you you have any questions about your menstrual period cycle and training.