Exercise during menstruation. Training during menstruation: is it possible to play sports? What exercises can be done during menstruation

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

This article is addressed to the beautiful half of humanity, namely, difficult women's days, when aching pain does not give rest, everything around infuriates and irritates. Many simply curl up into a ball 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 enhances 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 decreases 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

Severe pain with a feeling of tightness in the lower abdomen

Too much bleeding

Poor health and due to a complete lack of mood

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 your upper body so that your 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, pull in your stomach, holding it for 5-10 seconds, after exhaling and relaxing the muscles, this training method 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 dark-colored sweatpants

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 excites the nervous system, it simultaneously constricts blood vessels and raises blood pressure levels, 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 beneficial properties at temperatures above 60 degrees), this tea as well as chamomile reduces spasms and pain.

7. GREEN

This is a great time to increase your intake of greens, as magnesium and calcium are needed to reduce pain, 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 beautiful girls, good luck!

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

Sport is a necessary occupation in the life of every person, which keeps him in shape, improves health. And this applies not only to men. Every year more and 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! Is exercise harmful during menstruation?

  • Recommended. Doing sports during menstruation is possible. In some cases, exercise is even beneficial, especially for those who have severe pain 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 the help of special exercises that produce the effect of stretching the contracted muscle layer (slow arching back, shallow slow squats with stretching while standing on toes up, etc.).
  • Forbidden. Active sports during menstruation are absolutely contraindicated, because. increase blood flow to the female pelvic organs, 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.
  • Permitted. 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:

  • "Wave". Lie on the floor with your back down. Stretch your arms along the body. Bend your knees so that your feet touch the floor. Relax your abdominal muscles. Breathe not so much with your chest as with your stomach; with deep, tangible breaths, it should expand. Do the exercise for two minutes, at this time do unhurried smooth backbends up and down the lower body.
  • "Extraction". Stand up straight. Stretch your arms up and stretch as high as possible. Rise on your toes, stretch again. Do this on your fingers for 10 steps.
  • "Cat Pose". Get on all fours so that your elbows and knees are on the floor. Lower your head to the floor, touch your forehead to the gap between your elbows. The pelvis can be tilted back slightly. Relax your abdominal muscles as much as possible. Stay as long as you want - there is no time limit.
  • Downward facing dog pose. Stand so that the feet and palms are on the floor, arms and legs are extended, the pelvis is at the top exactly in the middle. You should get a triangle. Tilt your pelvis back a little, stretch your arms, relax your abdominal muscles as much as possible. Stand no more than 1 minute, you do not need to do it too often.
  • "Pose of the snake." Lie on your stomach. Stretch your legs along the floor. Raise the torso vertically, perpendicular to the surface, arms should be extended along the torso and stand with palms on the floor, the pubic bone should lie on the floor. Slowly, slightly pull the muscles of the abdomen and ribs up to the chest. You can bend your legs at the knees and raise them perpendicular to the floor (“the snake raises its tail”) and again slightly pull the muscles on the ribs to the chest. Do it only on pleasant sensations, as the body “asks”. You can safely stay in this pose, without pulling the abdominal muscles from the pelvic area.
  • "Wall". Stand next to the wall, turn sideways to it. Place your arm from elbow to palm on the wall. And without changing the position of the legs, slowly bend your side so that your thigh touches the wall, just as slowly return to the previous position. Repeat the procedure 3 times, then switch sides.

There are a large number of yoga exercises that 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” postures;
  • put pressure on the lower back.

Can tampons be used while exercising?

Many women believe that playing sports with a tampon is the best way out, because. in this case, leaks are unlikely, and leave positive feedback 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 changes;
  • 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.

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There are many myths about exercising during your period, but mostly they talk about the benefits of exercise. Science has not fully explored the effects of exercise on menstruation, but the point is that moderate exercise relieves premenstrual tension and reduces menstrual cramps. So there is no need to sit still and be careful just because you are menstruating.

Steps

Part 1

Get ready for class

  1. Remember, it is safe to exercise during your period. You will even benefit from it - your menstrual pain will decrease and pain resistance will increase. Also, remember that hormonal surges do not affect your strength and endurance. Therefore, even if you feel tired, sleepy and want to lie down, going to the gym can improve your well-being. Plus, we all know that exercise releases endorphins, which will also make you happier and more joyful!

    • If you're really feeling unwell and have cramps, don't force yourself to exercise. If your body is begging for rest, it may actually need some time to recover.
    • If you're still in doubt about whether or not to exercise, try low-impact exercises while you're on your period, then you can return to your normal exercise routine.

  2. Use the correct personal hygiene products. The main problem for playing sports during menstruation is the fear of leaks. You will move, much more liquid will flow out, but you are still able to choose the right methods of protection. Consider a menstrual cup or tampons instead of pads; these funds will retain the blood, it does not even leave your body, which significantly reduces the possibility of leakage. If you're still afraid of a leak, double up your protection by using a menstrual cup or tampon along with a pad.

    • A menstrual cup is much better at preventing leaks than a tampon, but not everyone may be comfortable using them.
    • Use a new tampon just before exercising to increase your chances of avoiding a leak.

  3. Wear suitable clothing. Additional protection against leakage is the right clothing. Choose dark pants (always works). Avoid shorts or tight-fitting clothing, as if you do leak, it will be the first thing you notice in these clothes. Instead of leggings or bike shorts, wear leotards or yoga pants. Wear shorts under your workout clothes for added leak protection; thongs or lacy briefs are not entirely compatible with sports during menstruation.

    • Throw on a dark sweatshirt or sweatshirt before going out so that, in case of a leak, you can tie it around your waist as an additional barrier.
    • Many women choose to wear loose tops during their period; tight t-shirts can show your bloat and add unnecessary pressure to an already tight stomach.
  • Don't force yourself to run if your period is painful. Just because you can walk doesn't mean you can run.
  • Warm up your muscles before exercise and cool down after exercise with gentle movements and stretching.

Is it necessary to exercise during menstruation? If we are talking about a more or less thought-out training plan, such questions can be avoided. Every woman knows which day of the cycle is the most problematic for her, and when there is no physical opportunity to engage. On this very day, they plan a complete rest. Everything else is painted in accordance with the goals, features of training, and physical capabilities. In self-training for weight loss, there are several rather harmful extremes.

Is it forbidden to exercise during menstruation?

Everyone knows from the days of school physical education that menstruation is the most common reason not to go to training. But is “liberation” necessary if you do not study for an assessment, but for yourself?

A healthy woman has no contraindications to training of moderate intensity and reasonable volume. Another thing is that the state itself may not be very conducive to effective fitness.

Cramps and pain usually get worse when you lift heavy weights or do extreme endurance training. As a rule, neither one nor the other happens in regular fitness workouts for weight loss.

Gynecologists are rather evasive in answering the question posed in the subtitle. Many domestic experts generally refuse women such a type of health-improving activity as doing strength training outside of professional sports, and they talk and write mainly about yoga, aerobics, running, Pilates and similar activities. So everything listed during the normal course of the process is not prohibited, does not affect pain in any way, and cannot harm health.

Yogis "on their own" add that inverted poses are prohibited, and backward bends are not recommended, that's all.

Soviet textbooks for coaches urge to be attentive to the condition of the athlete, and not to plan such activities as:

  • sprints with marginal or sub-limiting power;
  • interval training with alternating anaerobic and aerobic loads;
  • lifting of maximum weights in weightlifting, "driving" and training with maximum weights in power triathlon;
  • plyometric (jumping) training;
  • sports swimming, on days when the discharge is copious. Medicine of the "Soviet" school is almost unanimous on this issue. Somewhere on vacation in the sea, you can still swim with a tampon, but it’s clearly not worth training in the pool during menstruation. The reason is the possibility of microbes entering the ajar cervix. Americans are not so categorical, and they write that it is impossible to get an infection with properly sized tampons.

All of the above simply increases spasms, and can lead to discomfort and increased pain, but usually does not cause any gynecological problems.

Risks associated with exercising during your period

This is not about the textbook "the uterus will fall out", but about more real and prosaic things. During menstruation, immunity is reduced for natural reasons, and there is a greater tendency to earn hypothermia and an inflammatory process even due to a slight change in temperature.

It is necessary to observe the general rules of "air and water" safety:

  • if you still train in water, the temperature should not be lower than 20-22 degrees. In the case when swimming is not the main sport, but is chosen as "cardio that does not affect the joints", it is better to think over some kind of cross-training for yourself, for example, training on an elliptical machine. Still, the water in municipal pools is cold;
  • during “long flat” cardio on treadmills, ellipsoids and steppers, it is better to avoid turning on the “hair dryer”, it usually blows straight into the center of the body;
  • Carefully choose a place for exercises on the floor and stretching. It is better not to sit near the window, under the air conditioner and in other areas that are well ventilated;
  • in public hot tubs, it's best not to relax, as hot water can increase bleeding, and for obvious hygienic reasons. It is also advisable to give up the sauna for a while. Dilation of blood vessels and increased pressure will not add comfort.

Extremes associated with training during menstruation

Clients of fitness clubs usually train not according to some plan aimed at optimal performance, but according to the principle "when I had time for class and not laziness."

Training during menstruation often:

  • or not carried out at all, any physical activity is limited, moreover, regardless of well-being. It’s just that since childhood, “you can’t go to physical education with this” has been sitting in your head, so a whole week flies out. For those who are losing weight, this is objectively not very good. After all, the goal of exercise is to help improve health and maintain an optimal calorie deficit. If you feel adequate, it makes sense to simply arrange lighter workouts;
  • are carried out according to the principle “it doesn’t matter how I feel, there are non-steroidal anti-inflammatory and noshpa”. It can be relatively safe if the workout is 40 minutes on an elliptical trainer and 20 minutes of some kind of muscle-isolating exercise on low-resistance machines. But if a combination of a snatch, deadlift and sprints - not always. Many athletes are faced with the feeling that on these days “legs slow down”. In fact, these are not limbs, but the nervous system cannot cope with the load. If you also drink pills, you can get a poorly controlled body, and the risk of injury. In addition, high doses of anti-inflammatory drugs also block perfectly normal pain signals that are usually targeted during strength training.

    • Both options are bad. With the first one, everything is simple - you need to go to the gynecologist already, and consult on the possibility of classes. If power and intensive cardio are contraindicated, it is worth doing at least walking down the street in good weather, or the same half an hour on a stepper in bad weather, with a slight load on the pulse of about 50-60% of the maximum heart rate.

    The second is usually encountered by those who sincerely love to train, and want to do it regardless of the circumstances. Typically, strength sessions on painkillers lead to CNS overwork, sleep disturbance, and insufficient recovery. Which, in the context of a supposed weight loss diet, almost always means a breakdown. Well, people are not created to endure pain, hunger, and deprivation at the same time, and even if there is food within walking distance. Therefore, from the standpoint of the main goal (weight loss), intensive strength training is not justified.

    What if "it" happened on a day when you have to squat or deadlift? Usually, with normal technique and deep enough during spasms, it still doesn’t work to “sit down”. And it’s also not worth taking risks by not working out the center of the body enough. It makes sense to dedicate this day to increasing mobility and working with average weights "for endurance". Or even replace the squat with a barbell with a plie with a medium weight dumbbell or a "cup" squat. It is also better not to experiment with the classic deadlift and weight. Incline with dumbbells is usually not a problem, and absolutely any "one-legged" work - lunges, steps, Bulgarian split squats can be practiced on this day.

    Especially for – fitness trainer Elena Selivanova

Sports and an active lifestyle are now in vogue. Due to their physiology, it is difficult for women to lead their usual lifestyle for several days a month. It's about menstrual bleeding. Today we will discuss whether it is possible to play sports during menstruation.


Anatomical features

A few years ago, doctors unanimously argued that during the period of menstrual bleeding, any physical activity should be excluded. To date, the opinion of experts has changed and most of them believe that sports can be played, but taking into account physiological characteristics.

Some women feel great these days, so they can choose what sports to do during their period. If you feel pathological weakness, discomfort or pain, then it is better to adjust the training schedule, and in the first days of the cycle, completely refuse to visit the gym.

Profile doctors believe that a woman can do any sport during her period, if she does not have any contraindications and she feels good.

Important! It is advisable to exclude the exercise with the use of weights. Such loads increase pressure in the abdominal cavity, and most of it falls on the muscle tissue of the perineum. This can lead to the development of endometriosis.

If you feel weak on critical days, but you don’t want to stop the training process, do it in a light mode, for example, reduce the number of repetitions, and replace exercises for working out the abdominal muscles and inner thigh with static.

Sport is a panacea for menstruation

Scientists and practicing doctors have repeatedly convinced that systematic sports have a beneficial effect on the well-being and health of a person in general. If you do not have direct contraindications to physical activity, then you should not stop the training process during menstrual bleeding.

With the help of physical activity, you can ease the symptoms that appear, in particular:

  • pain in the mammary glands;
  • neuroses;
  • bloating.

On a note! Physical activity these days helps to normalize blood circulation, metabolic processes and improve mood. Scientists have found that women who play sports on critical days are not subject to sudden mood swings.

Cycle Phase Workouts

As is known from school anatomy lessons, the menstruation cycle of a woman of reproductive age consists of three phases:

  • follicular;
  • ovulatory;
  • luteal.

The duration of the first period can vary from 10 to 15 days. Due to the anatomical features of this cyclic stage, the concentration of the hormone estrogen increases in the body. Due to this, more intense fat burning occurs, so training can be moderate.

But the second phase is characterized by the maturation of the egg, respectively, the concentration of the hormone progesterone increases. This hormone promotes the burning of glucose, and therefore the training process should be as intense as possible. For the rest, load your body moderately, taking into account your well-being and physiological characteristics.

List of contraindications

Many women are wondering why you can not play sports during menstruation. It is necessary to completely exclude even the slightest physical activity for the fair sex, who suffer from one of the following ailments:

  • myoma neoplasm;
  • endometriosis.

Obstetricians and gynecologists do not recommend performing exercises in inverted positions, as this negatively affects the well-being and the natural course of physiological processes.

If you still decide to continue exercising even during menstrual bleeding, be sure to take into account the following aspects:

  • do not use weighting agents during physical exertion;
  • if you are involved in a sport such as weightlifting, then the number of repetitions must be reduced to a minimum;
  • exercises aimed at working out the lower segment of the rectus abdominis muscle should be excluded;
  • it is better not to perform deadlifts, squats, bench presses or jumps, so as not to provoke the development of complicated consequences.

Now let's take a closer look at contraindications. It is strictly forbidden to play sports during menstrual bleeding for women who suffer from gynecological ailments in acute or chronic form. These include:

  • intense pain in the lower abdomen;
  • amenorrhea;
  • fainting states;
  • any inflammatory processes;
  • heavy menstrual bleeding.

Not a day without sports!

Even if you are used to such a rhythm of life and physical activities are no longer a novelty for you, you should definitely know how to play sports during your period. On critical days, the female body needs to be properly prepared for the upcoming load. Before heading to the gym, do the following:

  • wear underwear made from natural fabrics;
  • underwear should not be tight;
  • choose a sports uniform in dark shades;
  • do not forget to use a personal hygiene product - a tampon or a pad.

Important! Do not drink Coca-Cola or coffee immediately before training. These drinks will provoke the manifestation of spasms in the uterine cavity. Also, during exercise, the body will lose more water than usual. Don't forget to replenish the lack of fluid.

If you work out in the gym, then try to limit yourself to doing exercises on a treadmill, steppe or exercise bike. Profile doctors during menstrual bleeding advise women to visit the pool. Choose days when menstruation is less intense. Use a tampon or a special mouthguard made of silicone.

On a note! Today, the choice of personal care products for menstrual bleeding is huge. In addition to the usual means, you can use special vaginal cups and panties.

Violation of the cycle and sports: is there a connection?

Physical activity is always stressful for the body. This is especially true for women who have just begun to perform complexes with the aim of losing weight and working out certain groups of muscle tissues.

Under the influence of many factors, there may be a failure of the menstruation cycle. The so-called delay can be the result of sudden exhausting loads. But there is also the other side of the coin - amenorrhea, that is, the absence of menstrual bleeding.

This disease occurs in professional athletes. This is due to the fact that the amount of subcutaneous fat is negligible, resulting in a violation of the functioning of the endocrine system and, accordingly, hormonal imbalance.

On a note! If you want sports to be beneficial and not harm your reproductive health, first go through an examination and consult a doctor. If there are special indications, you will have to adjust the training process or completely abandon classes on these days.

Choosing the right sport

There are practically no restrictions on fitness. You can attend such classes even during menstrual bleeding. You just have to reduce the intensity of the exercises aimed at working out the abdominal muscles.

Refuse to perform inverted positions, for example, a stand on the shoulder blades. Try not to perform sudden movements, turns and tilts of the body. Pull-ups, twists, including reverse, presses also fall into the "black" list.

Doctors and professional trainers say that during this period, muscle tissue is most elastic, so stretching will be an excellent alternative to intense training.

On a note! Stretching can be done as a warm-up to prepare the body for upcoming loads, as well as at the end of a workout so that the next day does not feel uncomfortable.