THEThe cycle can condition women’s lives. According to the Italian Society of Obstetrics and Gynecology (Sigo), During menstruation, a third of women suffer from dysmenorrhea. In the age group between 15 and 25 years The problem reaches 70%. This condition makes it complex to manage daily commitments, causing rates from 13% to 51% of absenteeism to school and from 5% to 15% of absenteeism in work. For many women, therefore, menstrual pain means postponing many daily activities, primarily training.
Cycle and training: what benefits
However, the scientific evidence that suggests as an active lifestyle and healthy diet are increasingly numerous, they can positively affect our well -being, even during the cycle. “First training but also during menstruation is a real cure -all for our body. Moderate physical activity, in fact, supports circulation which, precisely in the period of the cycle, is altered due to hormonal changes. In response to physical effort we will also produce the endorphinsgood mood hormones, Useful to appease mood overhangs and tirednessbut also for their pain -relieving properties », he explains Christian Boceda, Personal Trainer and Founder of CB Coachingthe holistic method designed for women who want to feel fit without obsession with fitness.
What to do in the 28 days
«The menstrual cycle is marked by hormonal variations that influence Directly The body’s response to training. In the follicular phasefrom menstruation to ovulation, gradually increase the levels of estrogen, which favor insulin sensitivity, mood tone and recovery capacity. It is in these first 15 days that Most women feel more energetic and reactive to training stimuli. In the luteal phaseon the other hand, after ovulation, there is an increase in progesterone, which can cause a lowering of the fatigue thresholdgreater water retention, a metabolic slowdown and a reduction in sleep quality. At this stage It is normal to feel less performingmore swollen and fatigued, “continues the expert.
Hormonal phases: for each the right training
During the first days of the cycle, From the first to the thirdespecially if accompanied by pain or strong inflammation, It is advisable to reduce the intensity of training. Better prefer a low impact activity like Walking, joint mobility, sweet stretching and breathing. “These stimuli help the parasympathetic system, reduce cortisol and favor general well -being,” suggests Boceda. In the follicular phase, from the fourth to the twelfth day, You can return to more intense training, with a focus on strength, muscle resistance and progressive loads. You can work on the upper part of the body with Hip Trust, tractions with elastic bands, lunges and planks. Near ovulation, from the thirteenth to the fifteenth day, Thanks to the estrogenic peak, it is the best time to insert High intensity sessions, for core and buttocks, such as circuits, metabolic work and strength with high loads.
“We always listen to our body, if we feel little fit, it is good to reduce the intensity,” continues the expert. Finally, during The luteal phase, from the sixteenth to the twenty -eighth dayis advisable reduce training, both in the duration and in the volumeavoiding sessions with very high intensity, especially if swelling, headache, nervousness or early fatigue are felt. Better to opt for a more bland activity: yes a Postural works, walks, exercises with elastic bands and defective sessions.
Cycle: Technology to support well -being
Monitoring of the menstrual cycle is now facilitated by Numerous apps that allow you to trace symptoms, energy, sleep quality and mood variations. «This digital diary, if shared with the personal trainer, becomes a precious resource to dynamicly adapt the program, phase by phase. A good coach can thus identify recurrent patterns, predict moments of decrease or peak, and adapt the sessions to the objectives, such as slimming, toning, performance, respecting the individual biological rhythm. In the end, To relieve pain it is important to relax the musculature. The diaphragmatic breathing exercises: Much of the menstrual inconveniences are somatized at the level of the abdomen, relaxing the diaphragm is therefore an excellent remedy for malaise », concludes Christian Boceda.
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