When they are menstruating, we often become lazy to exercise. A variety of reasons, from the discomfort of having to wear pads, uncomfortable due to the moist vaginal area, or because of stomach cramps that occur. When abdominal pain and bloating, very difficult to motivate yourself to go to the gym.
So that menstruation does not deter you to exercise, you should figure out the right time to do so. A holistic expert, personal trainer, and founder of the Metabolic Effect, saying that you need to know the phases of the menstrual cycle.
Menstruation is divided into three phases, namely the follicular phase, ovulatior phase, and the luteal phase. Follicular phase occurs when the levels of FSH (folicle stimulating hormone) slightly increased, thus stimulating the growth of ovarian follicles (egg sacs walls). Ovulatior phase occurs when the levels of LH (luteinizing hormone) increases and mature follicles will stand out to the surface of the egg wall to release an egg (ovulation). While the luteal phase is the release of an egg from the ovaries for 14 days, and ovarian follicle will close and form kopus luteum which produces large amounts of the hormone progesterone.
"Follicular phase is associated with higher levels of estrogen, compared to progesterone, luteal phase while the opposite," he said.
Then how should we use this menstrual cycle to maximize our practice?
He said, estrogens increase the amount of fat burned during exercise, but make burning sugar so less efficiently. While progesterone opposite to that of estrogen. Because exercise with relatively lower intensity burns more fat, and higher intensity triggered more by burning sugar, women can change their exercise habits according to these fluctuations.
So the first half of your menstrual cycle, choose a slow but steady exercise, such as walking, cycling, or jogging. For the second half of the menstrual cycle, just do sprints or interval training workout. The definition of interval training is a short workout with high intensity, which is followed by a longer period to recuperate. For example, you sprint for 20 seconds, then you run for 60 seconds. Sprint and interval training workout can increase your metabolism for hours, or even days after your exercise.
If you like to do strength training, weight training is also very useful to use. "Even so should you focus on traditional weight training during the follicular phase, and a lot more weight training that affect metabolism, which is performed in the luteal phase and during menses," he said.
In addition to physical exercise, do not forget to keep watching what we eat.
"Research shows that women who eat a lot of carbohydrates will likely eliminate the benefits of the menstrual cycle. So, all the above exercises will be more beneficial for women who consumed fewer carbohydrates, "he said.
