home Preparations In the gym with menstruation. Useful exercises for PMS. Useful exercises during PMS

In the gym with menstruation. Useful exercises for PMS. Useful exercises during PMS

Periods often become hard time for woman. Blood loss, pain, changes in the usual hormonal levels - all this does not have the best effect on well-being. At this time, I want to lie down, feel sorry for myself, indulge in something. But is it possible to go to the gym and train during menstruation?

During menstruation, the most difficult period usually occurs at the very beginning. Therefore, the question of whether it is possible to train on the first day of menstruation is better answered in the negative. We need to give the body at least a little bit to gather strength.

It is possible to train during menstruation if a woman does not experience severe pain or discomfort. But the intensity of training needs to be reduced, according to at least, by a third. The body at this time is still not quite “in itself”.

At this time, you need to think carefully, choosing the right exercises. Exercise during menstruation in the gym should be very careful. The power load should be abandoned without hesitation. Aerobic exercise is also heavy these days: the blood is poorly saturated with red blood cells, and the sensations are not the most pleasant. But a little is possible, without discomfort.

But you can’t pump the press: this will inevitably provoke more intense bleeding, which in the future can lead to problems in the female part - for example, in the form of endometriosis.

Running at a comfortable pace helps a lot with pain and therefore, on the contrary, can even be recommended in. Stretching exercises can also help relieve pain.

What if a woman wants to continue classes even during her period?

If a woman decides not to quit training, it is necessary to reduce both the load and the intensity of classes, the pace should be moderate, the clothes should be light, and the room should be saturated with air. During menstruation, sweating is much more intense than on ordinary days, and there is a higher need for fresh air. If the training room is stuffy, the girl may become unwell.

Can I exercise during my period?

However, only a doctor can answer exactly the question of whether it is possible for this particular girl to train during menstruation. There are clear contraindications. For example, puberty. At this time, you should take a break "for menstruation", otherwise training can unpredictably affect the formation of the girl's body.

Contraindications also include such familiar troubles to all of us as thrush and other, even mild, inflammation in the genital organs, or a recent infection.

If the cycle tends to go astray, if the periods are abnormally intense or very painful, perhaps it is also better to refuse training.

The best workout in this state is walking, running at a slow pace, cycling, swimming or aqua aerobics.

Those who will follow the recommendations written above will be able to correctly and safely carry out physical activity during classes during menstruation. It is very important to follow the rules so as not to harm your body and not harm your health. It is important that the exercises must be performed smoothly and intensively, without haste, without rushing anywhere.

Find out if it is possible to exercise during menstruation and what to do to reduce pain in critical days.

This article is addressed to the beautiful half of humanity, namely the heavy women's days when the aching pain haunts, everything around infuriates and irritates. Many simply curl up and wait out these difficult moments, others take packs of painkillers, others continue to actively engage in sports not wanting to lose their athletic shape.

Is it possible to exercise during menstruation

On this subject, there is a two-valued opinion of experts:

FOR TRAINING:

Physical activity increases blood circulation, supplying muscle tissues with oxygen and other important nutrients, at the same time it improves everything, as a result of which the state of lethargy of the body passes a little and the feeling of discomfort decreases.

AGAINST TRAINING:

In this direction, the main argument is the well-being of the female body, it is better to stop training if the following factors are present:

Nausea and dizziness

Strong pain with a feeling of tightness in the lower abdomen

Too much bleeding

Poor health and total absence sentiments

The prohibition from the gynecologist to apply physical activity

It is advisable to exclude physical activity on the first day of the onset of menstruation.

Exercises during menstruation

Of course, those girls who train constantly and cannot imagine life without training can not stop training, but it is desirable to reduce the level of power load, since women's health is at stake.

After all, it is at this time that the level of hemoglobin and red blood cells decreases, so strength endurance decreases markedly.

EXERCISES:

1. Lie on your back and pull your left and right knee alternately to your chest, 10 times with each leg, then pull your knees to your chest, clasp them with your hands and linger in this position for 10 seconds.

2. Lie on your stomach, lean on your elbows at chest level, then lift upper part torso so that the hips remain on the floor and slightly tilt your head back. There should be a feeling of slight stretching of the abdomen, stay in this position for 5-10 seconds.

3. Lie on your back and, as you exhale, draw in your stomach, holding it for 5-10 seconds, after exhaling and relaxing the muscles, this way training is called -.

4. Lie on your back and try to breathe not with your chest, but with your stomach, for example, put a folded towel on your stomach, when you inhale, it is the stomach with the towel that rises first, and then the chest inhales. This will provide blood flow to the abdomen and reduce pain.

TYPES OF PHYSICAL LOAD:

1. GYM - on this day, it is necessary to reduce exercises on strength simulators and give preference to cardio loads (, ,), in case of dizziness or nausea, reduce the load until the training is completely stopped.

2. AEROBIC AND YOGA - they have a beneficial effect on the body, they are more calm in the physical plane and the load is better distributed throughout the body.

3. SWIMMING- water relaxes the lower abdomen and spine, which reduces pain and reduces spasms. It is necessary to swim at a calm pace without long swims and sudden movements.

4. DANCES- a great opportunity for an additional release of the hormone of joy - endorphin into the body, in addition, dancing improves blood circulation.

5. RUNNING- you can run during menstruation, the main thing is to refuse sprinting or, during this period, you need to jog at a calm, measured pace. In the first days of menstruation, it is better to use brisk walking.

WHAT NOT TO DO IN TRAINING:

Any ab exercise

jumping

Jerky movements associated with excessive load

Do not wear tight leggings and shorts, especially in light colors, it is better to wear sports trousers dark color

How to get rid of pain during menstruation

During critical days, use simple tips to reduce pain:

1. HEAT AND COLD

Use a warm heating pad or ice towel to relieve pain, apply them down the abdomen and on the lower back. Everyone's body is unique, so some need heat to relieve pain spasms, while others need cold.

2. TEA WITH CHAMOMILE

Helps reduce stomach cramps and relax the uterus as it includes anti-inflammatory properties.

3. BALANCED NUTRITION

During this period, it is important to ensure a large supply of vitamins and trace elements, reduce salt intake and pay attention to a sufficient amount of water, the importance of which can be learned -.

4. LESS COFFEE

Although coffee is exciting nervous system, it simultaneously constricts blood vessels and raises the level blood pressure, in the uterus, vasoconstriction means less blood flow and can cause painful spasms.

5. CINNAMON

In addition to useful anti-cold qualities, it is famous for its content of manganese, iron and potassium, which help reduce pain during critical days.

6. TEA WITH DILL (FENNEL)

To prepare it, you need to add 1 teaspoon of dill to boiling water, cook for 5-7 minutes, after which, when the water cools down to 50 degrees, add 1 teaspoon of honey (honey loses its properties at temperatures above 60 degrees). beneficial features), this tea as well as chamomile reduces spasms and pain.

7. GREEN

This is a great time to increase the amount of greens you eat to reduce pain. increased content magnesium and calcium, they relax muscle tissue resulting in less spasms. Include in the diet - spinach, cabbage, parsley, in addition, they will reduce bloating due to the diuretic effect.

8. GINGER

It reduces the amount of prostaglandin, which reduces the number of menstrual cramps.

Train with pleasure and live without pain our lovely girls, Good luck!

Now many women choose an active lifestyle. But the physiology is such that once a month the fair sex has “critical” days. At this moment, women are wondering if it is possible to play sports during menstruation or is it better to use this time to relax the body. There is no definite answer to this question - it all depends on the woman's well-being these days. For some girls, nothing practically changes at this time, while others are forced to cancel all plans in order to survive next menstruation.

How sports affect menstruation: pros and cons

During menstruation, some changes occur in a woman's body. To understand whether training is possible on these days, you need to know about them. This is the only way you can adjust your sports loads without causing harm to the body. During critical days, muscle strength and endurance during long-term loads become less, but with short sessions, these indicators increase.

During menstruation, the connective apparatus of the joints becomes more elastic, which positively affects the mobility and flexibility of the body. In this period female body loses blood, and needs . It becomes more difficult to train, so during menstruation, many trainers, like gynecologists, do not advise you to overwork yourself much, but to reduce the load. It is better to refuse some exercises altogether for a while.

Some women compare the onset of menstruation to a nightmare. The first days are very painful. What kind of sports are we talking about if it’s hard to get out of bed and your mood is at zero? But can you still try to overcome yourself and do simple exercises? Physical activity can elevate mood and reduce pain. But do not train with fanaticism.

Check out these valuable tips:

If there is no strength to rise, do breathing exercise- put a book or some other light object on your stomach. Breathe slowly through your nose. Simultaneously move the wall of the abdomen, trying to lift the object. Muscles must be tensed and maintained in this position. Do this exercise for 2 minutes. This warm-up helps relieve pain.
During the first days of menstruation, it is necessary to abandon running and strength sports.
Do not load the body with training during menstruation, even if you feel good.
Listen carefully to your feelings, at the slightest fatigue or malaise, stop training.
In the early days, a woman's body loses a lot of fluid, this is not only heavy bleeding, but also increased sweating. Therefore, the girl needs to drink water more than usual.
Make sure the training room is well ventilated.
Dressing a little lighter than usual for training will help to reduce sweating a little.
If you feel severe ailments, dizziness, weakness, postpone training for a more suitable time.

What exercises can be done on critical days of heavy menstruation?

Abundant menstruation It's not a reason to stop exercising altogether. But training in some sports is better to postpone. During heavy periods, do not swim. Swimming in pools or open water is prohibited by gynecologists. This is due to the fact that during menstruation the cervix opens slightly, and there is a high risk of getting pathogenic bacteria that are in the water.

It is better to postpone power loads. Menstruation is not the right time for records. Now, when the body becomes more flexible, it is worth giving preference to stretching the body, doing sports such as yoga or Pilates. But not all exercises and asanas are suitable for this period. Do not perform inverted poses and exercises that require a load on the abdominal muscles. This can cause periods to stop for several hours, which indicates a disorder. menstrual cycle.

In what cases is it forbidden to play sports?

There are cases in which playing sports during menstruation is absolutely contraindicated. Give up any physical activity and rest these days if you suffer from heavy discharge, pain during menstruation resemble contractions, or if you have a diagnosis of endometriosis, uterine fibroids. If you have dysmenorrhea, it is possible to play sports during menstruation only after consulting with the attending gynecologist.

With endometriosis

This disease is common among women, but often they do not understand what this diagnosis means and how to treat the disease. Main features - severe pain and infertility. Endometriosis is a disease in which a lining called the endometrium is located outside the uterus. The outbreaks spread across different parts organism, but are often found in abdominal cavity. Any load for those suffering from endometriosis is prohibited, especially during menstruation. Sports activities can worsen the outflow of blood. The body needs rest during the illness.

With uterine myoma

This benign tumor, which develops in muscle tissues. The main reason for the onset of the disease are drastic changes in hormonal levels. Uterine fibroids, like other diseases of the reproductive system, require careful attention. Women who have a tumor are advised to reduce physical activity. Some sports and exercises can harm the body.

The presence of fibroids does not mean that sports should be completely stopped. Doctors advise in such a situation to engage in swimming or water aerobics. Light jogging, yoga, Pilates or morning exercises are acceptable. You don't need to get too carried away with sports. During menstruation, any loads should be abandoned - they affect the outflow of blood in the lower abdomen.

Can there be a delay due to sports?

Menstruation for some girls is comparable to horror, but their absence is even worse. Many professional athletes do not have periods. What is it connected with? Abrupt start sports are stressful for the body. Such situations affect hormonal background and periods don't come on time. The second reason for the absence of menstruation during sports is high physical activity and insufficient content of fatty tissues in the body. These factors lead to endocrine disruptions, and the consequences are a violation of the menstrual cycle.

Check out the reasons.

Video: Is it possible or not to play sports these days?

Whether to go in for sports on critical days or postpone training is an individual matter. More recently, gynecologists categorically forbade any load for this period. But how justified is this? Should I completely forget about training? From the video you will find out whether it is possible to continue playing sports by reducing the pace and load; when training does not have to be interrupted; Get tips to make things easier. The video presents a set of exercises that are allowed during menstruation.

Sport is necessary occupation in the life of every person, which keeps him in shape, improves health. And this applies not only to men. Every year everything more women begin to lead an active lifestyle, doing jogging, swimming, fitness, yoga. And they have a natural question, is it possible to play sports during menstruation, because menstruation is an integral part of their life, which imposes some restrictions on girls during this period! Are physical exercise during menstruation?

Recommended. Doing sports during menstruation is possible. In some cases, exercise is even beneficial, especially for those who have a strong pain syndrome during menstruation. Pain during menstruation is caused by spasms of the uterus, which, contracting, tries to remove the exfoliated endometrium. Like any muscle, it can be relaxed with special exercises, producing the effect of stretching the contracted muscle layer (slow arching back, shallow slow squats with stretching in a standing position on toes up, etc.).
Forbidden. Active sports during menstruation are absolutely contraindicated, because. increase blood flow to women's bodies pelvis, can cause bleeding, loss of consciousness, dizziness, exhaustion of the body, weakened by menstrual blood loss. You can not run fast, do strength exercises, aerobics, swim in the pool or ponds (this is not hygienic and can lead to infections in the blood and genitals of a woman). During menstruation, any serious stress on the body is prohibited. Active sports before and during the discharge can lead to delays.
Allowed. It is permissible to play sports during menstruation with a reduction in load to a minimum: warming up the limbs (swinging arms, turning the neck), leisurely walking, yoga without twisting (with the aim of only warming up the joints, muscles, without exercises on the lower body). The body should not be exhausted, tired, overstrained - here it is better to focus on your feelings: as long as the workouts are comfortable, you are allowed to do it, but at the slightest physical discomfort, you should immediately stop them.

What exercises can you do when you are on your period

To maintain muscle tone and somewhat reduce pain during menstruation, use this set of exercises:

Exists a large number of exercises from the practice of yoga, which are allowed to be practiced during menstruation. They will relieve pain, maintain muscle tone, have a beneficial effect on the work of the whole organism, and give results even at low loads. How to perform such exercises, how long to do, what poses are contraindicated on critical days, find out from this video:

Exercises that are contraindicated

torso twists, twisting exercises;
lifting weights (dumbbells and other weights);
training on simulators in the gym (all of them give a load on the legs, abs, or are based on pulling loads with your hands);
do slopes of great intensity;
make a birch tree, raise the pelvis too high, take “inverted” poses;
put pressure on the lower back.

Can tampons be used while exercising?

Many women believe that playing sports with a tampon is best way out out of the situation, because in this case, leaks are unlikely, and leave positive reviews about this practice. However, not all so simple. During sports, blood rushes to the pelvic organs to a large extent, which increases menstrual bleeding and the load on the tampon:

during exercise (when the discharge becomes more abundant), it is saturated much faster and requires frequent shift;
due to the rush of blood to the pelvic area, the lumen of the vagina may slightly decrease, which creates additional pressure on the tampon, which in itself is enlarged due to supersaturation with fluid;
loads can cause it to move up or down;
swimming with a tampon is absolutely forbidden, because. while bathing, it is saturated with water, becoming a reservoir and carrier of infection.

The result of playing sports with a tampon can be increased pain, a feeling of fullness, pressure in the vagina, unexpected leaks, in the case of swimming - infection. The outflow of fluid during exercise must be free, which is better ensured when using a gasket. If you are afraid for your aesthetic appearance, it is better to play sports at home these days, where there are conditions for monitoring your personal hygiene.

IN modern world many women choose an active lifestyle for themselves, and even on the so-called "critical days" they do not want to part with sports, dancing, outdoor games, and fitness. You need to know what changes are taking place at this time in the body, do not demand high results from the body, since it has given period quite different tasks.

With monthly strength muscle fibers and endurance with prolonged loads will be lower, and with short sessions, on the contrary, higher. The ligaments become much more elastic, this increases the elasticity and flexibility of the body, the mobility of the joints. Stretching exercises are better than ever, this should definitely be used.

Features of the first days

Menstruation is tolerated by all women in different ways, but the first days are definitely difficult for everyone. Morbidity and depressive mood can be overcome precisely by physical exercises. Let the workout be normal, with a few exceptions:

dressing for classes should be lighter than usual to avoid excessive sweating;
on the first day, dizziness, weakness are possible, if you did not want to postpone the workout, then just in case, take the medicines that you usually use in such situations, for example, Citramon;
it is better to practice in a ventilated room;
during menstruation, the body loses a lot of water, during exercise, the liquid leaves with sweat, so you need to drink more clean water;
it is important to feel your body, if you don’t have the strength to do it, then the training should be postponed for this period;
in the first days of menstruation, it is forbidden to engage in strength exercises and jogging. They increase intra-abdominal pressure which can increase bleeding.

Each woman decides for herself whether to continue her classes or not, it all depends on how she feels. Only the permitted set of exercises should be performed.

Categorical contraindications

In some cases, sports during menstruation are prohibited for medical reasons.

Contraindications:

heaviness in the lower abdomen;
copious discharge;
severe pain during menstruation;
chronic inflammatory diseases reproductive system.

TO inflammatory diseases include endometriosis and fibroids. With these pathologies, any physical activity during menstruation can worsen the state of health. All violations are associated with a failure in the hormonal sphere, which is why it is impossible to overload the body at the beginning of the cycle.

Can't download press.
Perform all actions on the lower abdomen.
Sharp movements, twisting in lumbar spine.
For a while, you will have to postpone pulling up and lifting weights.
Physiotherapy is performed in consultation with the doctor.

Useful exercises

Regular exercise maintains muscle tone, stimulates metabolic processes improve blood circulation. This helps your periods go more smoothly. But the intensity of the loads should decrease. Better switch to more simple exercises that do not load the abdominal muscles. It is useless, harmful, painful to pump the press during menstruation.

With constant exercise, depression before menstruation is easier to tolerate, soreness of the chest and abdomen decreases, and mood remains stable. The production of the hormone of joy - endorphin, during training, favorably affects the well-being of the female body.

You need to choose the right pace during classes with optimal loads , that will allow you to transfer these few days well. Running should be replaced by walking, you can learn Nordic walking. Speed is not important, the main task is physical activity.

Swimming helps reduce pain in the lumbar region, reduce muscle spasms. To continue swimming or not, each woman decides for herself. At copious secretions there is no point in going to the pool. Modern means hygiene saves from leaks during training, but you don’t want to be nervous about this once again.

When visiting the gym, it is best to devote time to cardio loads. Power training delayed until the end of the month. At aching pains in the lower abdomen, exercises on an exercise bike, treadmill, ellipse, stepper are recommended.

It is useful to practice yoga on critical days , Pilates, stretching, body flex. They promote relaxation muscle spasms. Yoga helps with pain.

Around the fourth day of the cycle, weakness, which is caused by hormonal disruptions, passes. You can start doing fitness more actively, but you also need to listen to your own feelings carefully.

Opinion of a gynecologist

Relationship between delay and training

Young girls are often worried about the problem - can there be a delay in menstruation with intense training.

The hormonal background is very sensitive to emotional experiences and stress, on this basis, delays occur during preparation for exams, before important life events, often in people with increased emotionality.

Abrupt start to sports with large physical activity will severe stress for the body. In this case, menstruation may not start on time, but then the situation gradually stabilizes. With increased loads, it will begin to prick in the right side under the ribs, as a signal to reduce the intensity.

Also, the cause of delayed menstruation can be endocrine disruption. Sports require a lot of physical effort, and the body does not have enough adipose tissue in the body. It is in it that sex hormones are formed, which are directly involved in maintaining the regularity of the cycle.

Conclusion

Physical education during menstruation will have more positive influence than negative. But you need to listen to your body, pay attention to the state of health.

Coach, advise , what exercises can be done during this period. It is useful to attend group classes, because they contribute to raising the mood.