Modern medicine does not give a woman specific recommendations on the way of life during menstruation. Many experts positively evaluate physical exercises during menstruation, but there is also an opposite point of view.
Doctors explain the resolution of active physical activity for this category of patients in that some exercises ease the condition of the lady, reduce the severity of the pain syndrome and reduce her emotional irritability. It is recommended that you adhere to certain rules that will not allow a woman to harm her body.
The basis for safe classes is the proper preparation for them
Sports doctors claim thatregular sports activities contribute to the normalization of the work of most organs and systems, and this is difficult to disagree.
Exercise increases the flow of blood in the vessels, which increases the saturation of body tissues with oxygen and beneficial substances, and also promotes accelerated metabolism at the cellular level.Active loads on the body reduce the effect of the release of female sex hormones during menstruation. Do not forget that physical education promotes the production of endorphins or "happiness hormones", which will help a woman in a good mood to survive the period of menstruation.
There are some simple rules that any lady should adhere to during this period when practicing sports:
| Rule | Recommendations |
| Any physical exercises can not be done through the power of | If the general state of health does not allow a woman to actively engage in sports, it is better to postpone physical activity for the period after menstruation. |
| You need to start with a small | The first exercises should tell the patient whether her weakened body is able to endure a complex set of habitual exercises. In order not to cause harm, many women are advised at this time to limit themselves to light jogging or relaxing exercises from yoga. |
| Do not forget the ladies and the appropriate sport form | Physical exercises with a month are desirable to perform in a dark-colored and free-cut sports suit. Any tight shorts or T-shirts will squeeze the chest and stomach during physical training, which will only increase the pain in the ladies. |
| During this period, during sports, women will definitely need personal hygiene products | About their choice is best to consult a doctor, as the pharmacy network offers a large number of pads and tampons, but not all of them are suitable for fitness or gym. Today there are alternatives - menstrual panties or bowls. Perhaps, they will be the best option for classes. |
If you follow these simple tips, any lady will be able to maintain her usual physical activity during menstruation without any damage to her health. Sport should bring joy, and not give the girls unnecessary problems.
We recommend to read an article about sports training during menstruation. From it you will learn about the recommendations for physical activity during menstruation, useful exercises and contraindications.
And here is more about sports exercises with myoma of the uterus.
Sports during menstruation: recommendations of sports physicians
If a woman decides not to stop active physical training for this period, she will still have to adhere to certain restrictions. Experts advise any set of exercises to begin with an easy warm-up or stretch.
Many coaches recommend starting the classes according to the following method:
- With relaxing exercises. A woman should sit down and join her legs. After 5 to 10 seconds of calm breathing, it is recommended to lie on your back, keeping your lower limbs in the same position. After making 3 - 4 breaths and exhalations, you can stand on your elbows and knees, lowering your head. This posture will help reduce the tension of the abdominal press and reduce pain in the uterine region.
- It is recommended after 10 minutes of warm-up to go to walking or running on a special treadmill. This unit allows you to select the appropriate load for the patient. Rapid walking or jogging can last up to 30 minutes, while you should monitor your condition. Pain in the abdomen may indicate that the lady has exceeded the threshold of the permissible load. This exercise will help increase blood flow through the vessels and reduce oxygen starvation of tissues.
- Swimming pool and monthly appear to be completely incompatible, but with modern hygiene, swimming is one of the best physical activities during menstruation. If it's time to choose what exercises to do with the monthly, many experts will advise her to go to the pool. Swimming perfectly relaxes the muscles of the body, including the abdominal press, which helps reduce pain stimuli.
- Quite controversial are exercises with lifting weights during menstruation. Many coaches recommend that their wards do not reduce the loads during this period, advise only to limit the excess stomach and small pelvis. Hormones during this period dramatically increase the muscular strength of a woman, and therefore the familiar weights will seem to her easier. Do not dramatically change the load on the body.
- Well, of course, you need to maximize daily fluids intake. This applies not only to the gym or fitness club. During menstruation, dehydration of the body occurs, which leads to a thickening of the blood. Physical stress causes stagnation in the vessels, which can cause a woman a variety of neurological problems. Water and juices will help women reduce pain syndrome, reduce fatigue and improve mood.
These simple recommendations will help young ladies not to stop active sports even during menstruation. If a woman uses physical exercises with a month's weight loss, she does not have to interrupt the prescribed complex. The strength of physical activity in their constancy and uniformity.
Look at the video about exercises during menstruation:
Yoga with menstruation: pros and cons
Many doctors agree that in order to reduce pain during menstruation, it is best to use ancient Indian gymnastics. Yoga allows patients to reduce abdominal pain, reduce irritability, restore healthy sleep and appetite during this period.
Specialists advise women not to postpone the beginning of such activities for the period of menstruation, but to prepare for this moment all month, allocating 30 minutes for exercises every day. Although a special set of exercises is described that will help patients directly during menstruation.
The patient should lie on his back, the abdominal muscles at this moment should keep the weight to 3 kilograms by weight. Breathing should be calm and measured: 3 seconds breath, 5 seconds break, 3 seconds exhalation.
After 10 minutes of such exercises, the patient is recommended to take a known lotus position. This position of the body allows you to remove the excessive load from the organs of the small pelvis and the uterus. It is very important for a woman to completely relax in this position, which can be promoted by special music. There are enough discs with melodies for meditation on sale.
To continue physical exercises during the period of monthly yoga, the ladies are provided with a sufficiently large selection of specific exercises to their liking. Such actions include "Pose of a Cobra", "Pose of a Child", "Pose of an Embryo", etc.
Doctors recommend that women use yoga for cupping menstrual pains to turn their attention to the positions with the legs raised up. Similar poses contribute to the outflow of blood from the abdominal and pelvic organs, which significantly alleviate the patient's condition. But it should be borne in mind that the patient can be no more than 20 minutes in the position with the legs raised up.
After finishing gymnastic exercises, some experts advise ladies to use a warm water bottle for their stomachs. Of course, heat reduces pain, but at the same time increases bleeding. In this case, the most reasonable solution is the absence of any unnecessary physical effects on the pelvic organs.
What exercises are prohibited during menstruation
Quite often young women consult young women to see what exercises can be done with a month without harm to health. Most experts will answer that women are fully allowed to aerobics, shaping, pilates and certain types of martial arts during this period.
But there are physical activities that are contraindicated in women during menstrual bleeding. This includes:
- Any exercise that leads to the strain of the abdominal muscles. It can be twists of the trunk, twisting and similar actions.
- Completely should be excluded from exercises during this period of pull-up, lifting weights from the floor and jumping violently. At the same time lifting dumbbells while sitting, with no load on the stomach, is completely permitted.
- Aerobics is possible with monthly only in gentle mode. High motor loads, jumps are not recommended, the use of a hoop is absolutely counter-indicative.
Of course, any physical exercise a woman should stop if physical education causes a deterioration in her condition. It can be increased bleeding, very severe abdominal pain, just general weakness, dizziness and other pathological symptoms from the side of the central nervous system.
We recommend reading the article about losing weight during menstruation. From it you will learn about ways to reduce weight, the possibility of losing weight during menstruation, eating habits and exercise. And here it is more in detail about the exercises causing monthly.
It should be remembered that active sports activities can cause irregularities in the menstrual cycle. Many famous athletes complained about the breakdown of this function, up to the complete cessation of menstruation. Similar phenomena are associated with hormonal disorders with increased physical exertion.
Any lady engaged in physical culture should visit the gynecologist on a regular basis. Only a doctor can give the right advice about the possibility of physical exercises during menstruation.