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This article originally appeared on Healthista and is republished here with permission.
An impressive 72% of women have never been educated about the exercise and their time, according to a new global survey of more than 14,000 women.
A team of researchers from St Mary's University and FitrWoman (menstrual cycle and exercise tracking app) badyzed women's responses and discovered that 78% of women said that exercise reduced symptoms in their periods .
Research conducted jointly with Strava (a social network for athletes) found that out of 78% of women claiming that exercise helped to reduce the symptoms of the period, moderate intensity exercise in particular was the most effective in reducing menstrual symptoms.
The exercise of moderate intensity occurs when your breathing is difficult and you feel swollen, but you are still able to hold a conversation. Exercise can include jogging, cycling, rowing and swimming.
The study also found that women who adhered to the physical activity guidelines (established by the World Health Organization) and ate at least five servings of fruits and vegetables a day were less likely to miss work because of their work. to the symptoms of the menstrual cycle.
In addition to examining the effects of exercise and diet on the menstrual cycle, the study also found that the majority of Britons said they had never received any information about the effects of exercise and diet on the menstrual cycle. On exercise and their menstrual cycle.
Women reported that the most common menstrual symptoms observed were stomach cramps, bad pain, mood changes, fatigue and cravings.
In addition, the study found that one in three women had missed or had to miss work due to her menstrual cycle.
These symptoms mean that 69% of women report having been forced to change their exercise routine and 88% also feel that their physical performance is worse at certain times in their menstrual cycle.
Although exercise has been shown to help reduce menstrual symptoms, it appears that many women feel that their menstrual cycle is still a barrier to regular exercise.
Women also seem not to know whether to exercise during our periods or whether it is better to go for a walk at a certain time of the month.
Let's see how we should exercise during our menstrual cycle.
When and how to exercise during your periods
Do you already have the impression, at certain times of the month, that the last thing to do is to go to the gym? It can happen that in some cases a spin clbad is at the bottom of your list of priorities, but Netflix and a box of chocolates go to the top priority.
Wherever you are in your cycle can determine your gym routine and match it to your workout will allow you to get the most out of your exercise.
This will help meet the needs and desires of your body based on the hormonal fluctuations that occur during your periods.
Alisa Vitti, a women's hormonal health specialist, explains exactly how we can combine our training program with our menstrual cycle to make sure we get the most out of our workouts.
Vitti explains that there are four distinct phases in your menstrual cycle. The follicular phase, the ovulatory phase, the luteal phase and the menstrual phase.
During these phases, the type of exercise you practice and the intensity of your exercise should actually differ. I know, that's a good reason why you do not want to do a workout a week, but who will want to run a 10K the following week.
So here's what you need to do …
Follicular phase: Join the spin clbad
The follicular phase lasts about seven to ten days after your period. During this phase, the body is preparing to release an egg from your ovaries.
Here, the hormones will be at a lower plateau level, leaving you with higher energy levels. This means that cardio and gymnastics clbades are the best options for your body at this stage.
Why not try new things during this phase, such as cycling or boxing clbades, you will certainly have the energy.
The ovulatory phase (ovulation): it's time for the HIIT
The ovulatory phase lasts about three to four days and occurs in the middle of the menstrual cycle when your body produces more luteinizing hormone that triggers the release of the egg.
Your body also produces more testosterone and estrogen at that time, which will put your energy levels to their maximum.
When you go to the gym during these few days, you want to plan to push yourself. Try High Intensity Interval Training (HIIT) to get the most out of this energy explosion.
The luteal phase: Let go of the accelerator of the exercises
After ovulation, your body enters luteal phase that will last about ten to fourteen days in the third and fourth weeks of your cycle. At this point, the uterine lining thickens to prepare for a possible pregnancy.
During the first part of this phase, you will still feel your estrogen and progesterone levels rise and a new testosterone surge will occur. Intense training is perfect for the moment. Here, you should incorporate bodybuilding into your workout.
During the second half of the luteal phase, estrogen and progesterone levels will begin to decline in the body. This could make you a little more tired than usual and is the best time to slow down during your workouts.
The walking, yoga or Pilates clbades are excellent at this stage. Make sure you continue to enjoy your workouts without putting too much pressure, because at this stage of the cycle, your energy will be lower than usual.
Menstrual phase: Relax on the couch (honestly, the expert says so)
This is the least favorite part of the menstrual cycle – your periods, which can last anywhere from three to seven days (sometimes even longer).
The most important thing to do during your period is to listen to what your body wants. If you feel tired and do not want to go to the gym, do not do it. Take the time to follow the desires of your body and try to walk around, take a yoga clbad or simply lie on the couch and go to sleep.
When your body feels exhausted, rest can be the best form of exercise. Recovery and rest are also important for better sleep quality and longer sleep time, as they may help to reduce symptoms related to the period.
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