Exercises during menstruation: fitness and your menstrual cycle

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Menstrual periods are perfectly natural, but sometimes they can be inconvenient in women's lives. For a long time, my menstruation prevented me from living my life, affecting my training. As I am part of a group of women with the bad luck of suffering severe cramps, my monthly cycle would end completely with my workouts.

Better understanding of my body helped me learn to "follow the flow" (with pardon of the pun), instead of running off to bed and feeling sorry for me for a week a month. Instead, I make better choices and listen to my body, and I can continue my training throughout the month. I would love to help you do the same! Below you will find a guide to help you continue to train and feel good (or the best you can), regardless of when you are in your cycle.

Phase 1 (Days 1-5)
In the early days of your cycle, blood loss combined with lower levels of the hormone progesterone can lead to muscle fatigue. The desire to curl up in bed is completely justifiable, but most doctors recommend that women go out and exercise during the period - but for less time and more intensely. A HIIT workout like those found in the 8fit application is perfect.

Phase 2 (days 5-14)
In the postmenstrual phase (days 5 to 14), our levels of estrogen and testosterone increase. This makes us in a better mood, because we have more energy, we are more cheerful and we feel stronger.

During this period, our bodies will train hard. It's a great opportunity to make 8fit exercises more challenging by adding a resistance elastic band or working with "under tension" which is a great way to stimulate muscle growth. To include it in your exercises, I recommend a time of 3: 2: 3. For example, with the squat exercise low, lower it for 3 seconds, stay there for 2 seconds, and then get up in 3 seconds again. You can do this with the most basic and compound movements, such as squats and push-ups. This will ensure that you strengthen and gain muscle.

Phase 3 (Days 15-28)
During the premenstrual phase (from day 15 until we begin our period again) our estrogen levels peaked. This high level causes the body temperature to rise, store fat more easily and use it as the preferred method of energy. This metabolic shift, I use fat instead of carbohydrate as energy, makes the steady state of cardio the best choice. Take a long walk or run and end with an 8fit yoga workout.

Conclusion when it comes to exercising during your period
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Whatever the stage of your cycle, do not let it get in the way of your goals and feel incredible! Exercise wisely and listen to your body, and you will get the results you deserve.