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How (and What) To Cycle Exercise During Menstrual Cycle

There’s a widespread notion in the fitness community that, regardless of gender, the results can only be achieved through consistent effort.

But, due to the gender bias in the exercise science field, the majority of research on the effectiveness of exercise programming is conducted with men as testing subjects.

Exercise advice is presented in a way that is universally applicable to women of all stages of life try the latest fitness trends to see positive results.

The pressure to keep an ideal body form is at the forefront of many women’s fitness plans. However, at some point throughout the month that “always work hard” attitude is in direct opposition to lower energy levels and women are in the trap of their own bad judgment.

As a personal trainer and a lifelong exerciser, I’ve learned a fresh perspective in relation to the menstrual cycle. Through understanding the hormonal changes that occur during menstrual cycles and the menstrual cycle, we can increase the intensity of our workouts only when our bodies are ready to take on the challenge and decrease the level of intensity when our bodies cannot handle the same physical burden.

If we can cycle our workout with the cycle of our body, it’s utilizing our female nature to our advantage by doing better, not harder.

To perform in harmony with instead of to work against the body, it is essential to first be aware of the different phases of menstrual cycles.

The results of hormones that fluctuate

The beginning of your period, also known as the follicular stage is the low-hormone phase. The most likely symptoms of the cycle you’re experiencing are those related to your period.

If you’re trying to work out intensely, it makes sense to choose this time for you to give all your effort out, since you’re not suffering from no hormonal issues that are affecting your workout.

The ovulation process can be identified by a small increase in the temperature of a woman. This may not appear to be something to be concerned about on the thermometer, however, it’s crucial to understand that this increase in temperature continues after ovulation, and will continue throughout the second part of your period.

Because of the elevated temperature during the luteal phase that the female body is more susceptible to working out in humid or hot environments (think sweaty yoga classes, in an exercise room that is warm or even running outdoors in the summer heat) and athletic performance could suffer.

In addition to raising your temperature in the core, Progesterone can also increase the resting heart rate as well as your breathing rate. These three signs can be considered to be more strain on the body, particularly during exercise, and cause women to feel as if she’s had to do more work than usual.

Another feature of progesterone has to do with its catabolic action which means that it is a hormone that likes to degrade tissue.

This is essential in terms of strengthening exercises during the second portion of your cycle.

In the normal course of things exercise in strength requires an object to be worked against such as bodyweight cables, bands, and free weights which creates tension within the muscles that are being trained.

The strain on your muscles caused by lifting heavy loads leads to tiny tears in the muscles you work. Your body repairs these tiny tears by growing tissues of the muscles which result in stronger and bigger muscles.

If progesterone is present in the second phase of the menstrual cycle, it could hinder this growth of protein, negatively impacting the process of repair for muscles.



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