The right workout based on the phases of the menstrual cycle

or outside, such as running outdoors, swimming in the pool or workout in the home, must find the right balance with the female hormonal variation to maximize training results and avoid physical discomfort.

When a woman of childbearing age practices sports at any level of preparation - amateur or competitive - she needs to adapt physical activity to the menstrual cycle. Choosing the right activity according to the phase of the menstrual cycle is important because sport can influence its regularity of duration and flow.

Many women report feeling much less motivated during their period, with low energy, cramps, mood swings and swelling. It will therefore be useful to understand if, during menstruation, it is better to practice cardio or weight room or opt for a relaxing session of yoga or pilates.

, abdominal swelling, nausea, mood swings, breast tenderness, irritability, back pain, which usually appear during the premenstrual period, one to two weeks before the start of menstruation. On average, the cycle lasts 28 days, but age, hormonal variations and some pathologies can determine changes in duration (from 21 to 45 days).

To relieve the symptoms of PMS, certain nutrients can be very helpful.

The female cycle is divided into the uterine cycle and the ovarian cycle. The first occurs through menstruation and is divided into proliferative and secretory phases. The second is divided into follicular phase, ovulation and luteal phase. The four phases of the menstrual cycle are:

Menstrual flow (from the first to the fifth day): phase that begins when a pregnancy is not in progress. Levels of estrogen and progesterone plummet, resulting in flaking of the uterine lining and bleeding.
Follicular phase (from the sixth to the thirteenth day): phase in which the dominant follicle (FSH) matures inside the ovary and the endometrium is rebuilt thanks to the secretion of estrogen.
Ovulatory phase (fourteenth day): phase that coincides with the hormonal peak LH (luteinizing hormone) and FSH (follicle stimulating hormone) in which the egg is released.
Luteal phase (from the fifteenth to the twenty-first day): in this fourth phase the corpus luteum is formed and the endometrium thickens.

From the 22nd to the 28th day the so-called pre-menstrual phase begins.

The end of the fertility period is called menopause and can be caused by various ailments, which can also be treated with acupuncture.

o The lowering of hemoglobin interferes with performance and performance. Each phase of the cycle corresponds to an "ideal motor activity, to better cope with any disorders related to hormones.

In the first phase of the cycle, the menstrual one, therefore in the presence of blood loss and low emotional content, it is advisable to practice light activities such as a walk, a bike ride, meditative yoga, postural gymnastics or simple stretching exercises.

During the second phase of the cycle, the follicular one, FSH levels increase, so you can practice more or less intense activities such as brisk walking such as Nordic walking, workouts in the weight room, cardio training.

Some repetitions of mountain climbers are also excellent to tone the abs.

In the third phase of the cycle, the ovulatory one, there is a hormonal peak which contributes to the blood's ability to saturate hemoglobin (necessary for the transport of oxygen). In this phase, aerobic activities such as dance, zumba, running, swimming, spinning, or H.I.I.T.

The fourth phase of the cycle, the luteal phase, is also characterized by excellent hormonal levels, which increase strength and concentration. Suitable for this phase of maximum performance, therefore, are more or less intense activities such as workouts in the weight room. or HIIT-type workouts

During the pre-menstrual phase, light activities are preferable, such as during the onset of menstruation, especially the practice of yoga, meditation and pilates which help in finding emotional balance.

It is also important to tone the pelvic floor, through Kegel exercises.

competition and sustained and daily training programs, it can undoubtedly interfere with the family's reproductive health and the regularity of the phases of the menstrual cycle. It is proven by numerous experts how overtraining can affect and alter the cycle which could become irregular, or in the most extreme cases, not appear at all (amenorrhea). Physical exertion affects the hypothalamus and pituitary, two glands that regulate ovarian function and influence the secretion of all other hormones involved, such as estrogen. Among the activities that most influence the regularity of the menstrual cycle, if practiced at high levels, we find: