There are number of things 99% of the women don’t know about menstrual cycle and exercise,
let go over them now in this article. Did you know that exercising can stop or delay your monthly period in a few days. I guess you didn’t know that, right?
The main difference difference between men and women is the menstrual cycle, and the type of anabolic hormones. The male hormone testosterone contrast created daily cycle estrogen and progesterone hormones in women are built in one month long and therefore is called menstruation.
While testosterone strong influence on the development of muscle mass and strength, in women with little amount of this hormone has little effect on these parameters, and to all a great impact on physical activity and intensity of violence and therefore must be considered according to intensity training cycle.
Phases of the menstrual cycle in women and training design, whereby
Menstrual cycle begins at step cleaning residues before menstruation reflected not pregnant. Drops out and endometrial blood loss, an average of 5 days of bleeding, and in fact this is molting process. At the same time those five days begins to mature and develop into a new egg.
The main sporting significance of menstruation is the meaning of cardio, (because of the ability to decrease blood loss and aerobic).
Blood pace of innovation in the blood of two components: plasma (water) come back in two or three days and red blood cells takes about six weeks to renew them. When there is strong menstrual blood loss, not sure I give enough to resume all spheres and in fact it will give more vulnerable to anemia. So at this point should be decreased training intensity and volume of training.
In other words, at this stage it is best to perform cardio on an elliptical machine / low intensity bike 70-75% HR max heart rate for 30 minutes + reinforcement training, and up to 8 exercises 3 sets of 12 Chazal.
The next step is the step-by regulators – (post) from the 6th after the start of menstruation until the 13th day after menstruation. This is the stage oocyte maturation, have endometrial construction. These days load, high intensity and volume, are also good days competition.
In other words, at this stage it is best to perform aerobic exercise on a treadmill at a moderate intensity-high 80-85% maximum heart rate for 35-40 minutes (interval training can be performed extensive / intensive) + reinforcement training, and up to 8 exercises 3 sets of 8-10 Sages .
The next step is dropping on the 14th day of ovulation (mittele smers) – the egg from the ovary shot, it takes a few hours. This spring explosion tearing the side of the ovary. Trumpet aim to catch the egg. Ovulation may be accompanied by intense abdominal pain following the splitting of the membrane of the ovary is therefore not recommended to carry on training or training to perform maximum light workout.
In other words, at this stage it is best to perform cardio on an elliptical machine / low intensity bike 70% HR max heart rate for 30 minutes + reinforcement training, and up to 8 exercises 3 sets of 15-20 sages.
The next step is the post-ovulatory phase from day 15 to day 25 the increase in the endometrium. 7-8 days passed and there was no fertilization, impact sports, this is the stage where you can perform intense strength training. Training as specified in the post-menstrual phase
The next step on the 26-28 period and Stit- pre premenstrual syndrome (pms), sex hormones drop should therefore decrease power therefore recommended to make low-load exercise. Training as specified in the ovulation phase.
To sum up gym girls your coming and if you do not manage to work out as I give ordinary or if seeing a decline in the Munich particular day, try to remember this table and accordingly plan the training and intensity of violence.
1-5 days menstrual phase: low load
At 6-13 days after menstruation: sub indicates the maximum load.
At ovulation on day 14: low load
At 15-25 days after ovulation: maximum load
At 26-28 days before menstruation: low load.