Can I play sports during menstruation, what exercises can not be done

Women who are accustomed to an active life, need to know whether you can engage in sports during menstruation. According to public opinion, weight training during this period should be excluded. However, if you see the results of the study of physiology, it appears that moderate activity in "these days" even useful.

As monthly associated with physical activity

Intensive sports during menstruation are the cause of the painful spasms and increased bleeding. But if competently approach to physical activity during menstruation, the discomfort that occur during this period will be fast.

Hormonal changes provokes the accumulation of tissue fluid. This is due to the excessive production of progesterone by the body - the female sex hormone. This situation leads to a weakening of muscle tone, so actively engage in sports in the critical days is undesirable.

From strength training should be abandoned at the beginning of menses when progesterone and estrogen deficiency excess observed in the blood. During this period, women suffer worse physical activity and get tired more quickly. For example, doctors do not recommend rock press during menstruation.

But the sports that do not require special loads, on the contrary, will help to keep the tone of weakened muscles.

During monthly decreases in hemoglobin level. This is due to a large loss of blood the body. Low hemoglobin level triggers fatigue.

In the middle of this period, the effects of hormonal changes no longer appear. About the third day of menstruation the body renews the production of estrogen. Endurance increases.

Why can not engage in sports during menstruation

Girls who want to know why you can not do sports training during menses should understand how strength training affects their physiology in these days.

Women who engage in physical exercise or fitness during menstruation, different sports carry the load. In some they cause increased bleeding and increase the duration of menstruation, while others, on the contrary, you feel better. So if you have severe pain from the exercise will have to be abandoned.

The main reason for failure of the sport in the critical days - is the risk of changes in the blood due to blood loss. Since during menstruation reduced hemoglobin, intensive training lead to sharp deterioration in health.

Reasons for by long-term strength training should be discarded:

1. Excessive bleeding.
2. Dizziness.
3. Clots in the blood and mucus secretions.
4. Strong headache.
5. Gynecological disease.
6. uterine fibroids.
7. Endometriosis.
8. Fainting.

Furthermore, contraindicated athletic training with the presence of the turn-key. Calmer class during menstruation is not prohibited. For example, you can try breathing exercises.

when can

Not all sports during the menstrual cycle are contraindicated. According to doctors, if the question of physical activity approach is reasonable and does not overload yourself exhausting workouts, the negative impact on the health of these days can be avoided.

There are specific kinds of sports, which, on the contrary, recommended for women. For example, do fitness and easy running during menstruation very useful, since this type of physical activity strengthens muscle tone and normalize blood flow. However, from him will have to give up if you feel unwell.

Also in the critical days women are advised to stretch. Take care of stretching a day before the onset of menstruation, and you will notice that the intensity of pain in this period significantly reduced.

If there is the fear of weight gain during the month, you can do yoga. Static exercises help to maintain a good shape and strengthen muscles.

Also, to improve the state of health during menstruation recommended to engage in Pilates, dancing, swimming, running and so on. D. The main thing - do not peretruzhdaetsya themselves.

To prevent deterioration of health due to athletic training in the critical days, you need to adhere to these guidelines:

1. Any exercise with weights should be completely excluded. Healthy women can play sports on the standard program, but without increasing the load.
2. If you experience mild discomfort in the lower abdomen it is recommended to choose a gentle exercise routine. The number of repetitions of all exercises should be reduced.
3. From power classes should be discarded. They should be replaced by yoga or pilates.

when you can not

For some sports training these days, there are contraindications. Play sports with monthly even a healthy woman is not always possible. There are sports that are contraindicated during this period. For example, during menstruation is not recommended to engage in Bodyflex, as this has a negative impact on health.

With abundant contraindications segregations occur to any loads, including charging. Feeling bad for the first day of menstruation is the reason for the failure of the exercise.

So, consider the options when the sport in the critical days should be discarded:

1. Weight training. Performing exercise force during menstruation, e.g. squats, the woman will strain the muscles of the anterior abdominal wall and perineum. This will provoke an increase in intra-abdominal pressure and, as a result, an excessive output of blood. Power classes during menses are contraindicated, since they cause endometriosis.
2. Gynecological diseases. Abandon the physical activities necessary for women with uterine cancer or other ailments. In this case, the sport will lead to fatigue and the risk of developing pathology.
3. Painful periods. Sport in dysmenorrhea is prohibited, as it will negatively affect the well-being, enhancing discomfort and increasing the amount of blood released.

If a woman can not refuse to carry out sports exercises, before that, she should consult a gynecologist.

What exercises should be excluded during menstruation

Any intensive training during menstruation is prohibited. It is:

• a visit to the gym. In the critical days are contraindicated exercises on an exercise bike and a treadmill;
• swing press. During menses is not recommended to load the pelvic floor;
• jumping. Jumping on a trampoline in the critical days is undesirable, since this force exercise is deadlifts;
• bar. During the exercise, the body too annoying and should be avoided during menstruation;
• squats. This exercise strengthens the muscles of the pelvic strain. Because of this, the amount allocated to increase the blood;
• exercises with body coup. These workouts are contraindicated, since they provoke a violation of the energy balance.

It turns out that in the absence of gynecological diseases and well-being to give up sport during menstruation is not necessary. But do not forget about contraindications to certain types of physical activity in these days.