To plan sports work you need to keep in mind that:
In the pre-menstrual and menstrual phase, characterized by the presence of estrogen and progesterone, it is good to dedicate yourself to light work. During this period the body must also adapt to a series of changes such as weight gain and water retention.
In the post-menstrual phase, characterized by the FSH hormone, or follistimulating hormone, there is a significant increase in the ability to concentrate and coordinate: it is then time to do a workout where these particular skills are required, thanks also to better muscle performance.
Ovulatory phase: this is characterized by the presence of 2 hormones, FSH and LH. At this particular moment there is the maximum capacity of the blood to saturate hemoglobin, necessary and fundamental for transporting oxygen to the cells. It's time to dedicate yourself to aerobic work.
In the post-ovulatory phase, just like in the post-menstrual phase, strength and psychological abilities are at their maximum..
The best rule for carrying out correct physical activity during the menstrual cycle is to listen to your body. Generally during the first day of the cycle we feel less energetic, so it is advisable to carry out a less intense session and perhaps reduce the duration of the training. If our body is used to training 4-5 days a week there is no reason not to continue even during the menstrual cycle. The only important thing, as already mentioned, is to observe the signals of our body, remember to drink plenty to hydrate and remind ourselves that it is scientifically proven that exercising improves menstrual pain!
Eating in a balanced way, as we know, is a rule that is always good. But we can do more: there are foods that, if included in the menu during the cycle, can help reduce stress levels and maintain a more relaxed state of mind.
In particular, let us remember that:
green leafy vegetables (spinach, chicory, chard, cauliflower), banana, blueberries and pineapple: foods all very rich in manganese and potassium, the most useful minerals in combating the symptoms of painful periods,,
legumes, thanks to the content of B vitamins, help prevent cramps and the feeling of fatigue,
whole grains represent an excellent source of magnesium, useful for reducing cramps and neuromuscular tension, and of group B and E vitamins useful for combating fatigue and depression.
fish (mackerel, trout), seeds and dried fruit: the Omega3 contained in these foods has an anti-inflammatory function and can counteract the painful symptoms caused by prostaglandins..
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