Menstruation is one of the most sensitive topics in the health industry, this is perhaps one of the most familiar questions among women when it comes to fitness — to work out or not to work out during their Menstruation cycle. It is a very common problem among females and when it occurs they go into the safe zone, mood swings. It has been noticed there is a slight dip in the performance of athletes during the time of periods. There are many speculations around the globe about working out during this phase is bad
Women’s are now breaking ice, they are coming forward and bringing awareness in society about the menstruation
A woman named Kiran Gandhi recently made news for running the London Marathon during her period—
She did it to raise awareness among women who lack access to feminine care products and crossed the finish line with blood-soaked tights. If she can do then why not you? Various studies show that while menstruating if women get going they feel way better
Exercise during periods is not harmful, According to the American Congress of Obstetricians and Gynecologists when you work out your body release a hormone “endorphin” which helps in reducing Stress, cramps and other symptoms during periods. As each one of us has a different body structure and so the other traits also differ from each other, during periods one should be aware of their strength and stamina since the level of discomfort/uneasiness varies from one woman to another. One should do exercise, according to the body requirement.
We found that regardless of what phase of their menstrual cycle they can still maintain the level of the exercise which they kept throughout their cycle; says lead author Chrisalbeth J. Guillermo, MPH, a researcher from the School of Community Health Sciences at the University of Nevada, Las Vegas. ” They would go to the gym and exercise, regardless of whether they were menstruating or not. The researchers had expected that physical discomfort might get in the way but found that women were way more committed to their fitness routines than that.
The question arise what sort of exercise a woman can do during this phase of life, all exercise is good to go, but they should avoid some exercise which requires intense workout and some yoga poses and also avoid those exercises which require inverted poses, the Moderate level of stretching, cardio exercises make periods easier to deal with. Some yoga poses which you can do to ease menstrual cramps include.
A West Virginia University study found that female runners performed equally well whether tested during the first half or second half of their menstrual cycles
Here are the exercises that might be perfect for you during your period
Light weight training
Simple yoga stretches for relaxation
Here are few specific exercises that you should avoid during periods.
– Certain yoga poses specifically, inverted poses like shoulder stands, headstands, plough pose, and other positions that cause discomfort of any kind.
– HIIT (High-Intensity Interval Training)
– Heavy weight training
– Deadlift Max
– Barbell Squats
– Box Jumps
There is only one-real rule for working out during your period: Listen to yourself. If you are cramping in a major way, listen to your body and take the day off. Push yourself to exercise but don’t push yourself too hard.