During menstruation, you can do a huge number of exercises that do not load the lower back and do not provoke an increase in blood pressure in the pelvis (organs of the excretory and reproductive system). The choice of load depends on the individual characteristics of the body and is closely related to hormonal changes. So you can squat, you just need to know how to do it correctly.
Exercise
Let's start with the fact that sport itself is useful during menstruation. Movement and physical activity help manage ailments that women often experience, such as pain.
Menstruation is a reaction to a sharp drop in progesterone levels in the blood. It is during this time that levels of estrogen, another female hormone, are also very low.
It is during menstruation that a woman’s body “looks” like a man’s.
That is, menstruation is a period when you can engage in short and intense Period Workout: Lifting the Curse. , since due to hormonal changes it is easier for the body to “get” to fuel. Even short workouts will be quite effective.
A separate issue is strength training with weights. They say that they can lead to prolapse of internal organs, in other words, to prolapse of the uterus or vagina. Prolapse is possible due to the weakening of the muscles that support the internal organs, and they are most affected by Uterine prolapse. age, hormones and childbirth.
In general, constant hard physical work is indeed a risk factor for prolapse, but it is far from the most important Pelvic organ prolapse. . In addition, such hard work does not involve a gradual increase in load, safety precautions and everything that is in sports.
There is no strict prohibition against lifting weights during menstruation. However, it is worth considering that regular lifting of weights (more than 20 kg) over several years of life does increase the risk of certain gynecological diseases, including pelvic organ prolapse.
Another thing is, if you don’t feel well and don’t want to think about any gym, then you don’t need to overload your body. It is better to sit in some yoga pose - it facilitates Effect of yoga on the menstrual pain, physical fitness, and quality of life of young women with primary dysmenorrhea. menstrual pain.
Doctors' opinion2
First of all, in the question of whether it is possible to have sex during menstrual periods, you should turn to science. Doctors say that lovemaking should be excluded for the following reasons:
- The possibility of contracting an infection increases significantly. The fact is that the cervix opens slightly to allow blood to escape, which leads to easy access for pathogens. If a girl has any microflora disorders, this can also affect the risk of infection and exacerbation of existing disorders.
- Reflux is the result of obstruction of blood leaving the uterus. As a result of friction, the discharge is pushed back without finding a way out. Subsequently, endometriosis may occur, which is dangerous because it negatively affects the reproductive functions of the woman’s genital organs, up to the threat of miscarriages in the future.
- Unwanted pregnancy is another factor in favor of avoiding lovemaking during the menstrual cycle. The fact is that an unstable cycle or the first days of taking contraceptives entail the possibility of conception during this seemingly safe period.
- Painful periods do not always have a hormonal origin. Perhaps this kind of sensation occurs due to pathologies and vaginal infections.
- The woman’s cycle and hormonal levels are disrupted.
Take a bath and go to the sauna
In fact, you can not only take a bath, but even need it. Firstly, you need to maintain hygiene. You can wash yourself first and then go into the bath if blood in the water bothers you. Secondly, due to blood loss and dysmenorrhea (the so-called painful periods), a woman can become very tired, and baths and saunas help to relax.
Heat and sweating alone will not cause significant harm during menstruation. You will have to focus on your feelings: if there is a lot of blood loss and deterioration in health, there is no need for excess water loss and being in a hot room. With ideal health and the use of tampons or cups, everything is quite possible.
Drink alcohol
Alcohol is not contraindicated during menstruation. To drink or not to drink is always a matter of general health and personal decision; periods have nothing to do with it, but there is one interesting pattern.
Alcohol affects a woman’s condition differently depending on the phase of her cycle. Despite the fact that the level of ethanol in the blood is standard when taking the same amount of alcohol in different phases of the cycle, tolerance (alcohol tolerance) changes in different phases.
This change is especially significant for women, who usually have good tolerance, that is, they can drink a lot and not get drunk. They experience a sharp decrease in tolerance during menstruation. Tatyana Rumyantseva warns: if you drink the same amount of alcohol as a week before your period, you can end up much drunker.
Video: workouts during menstruation
Lord of the entire site and fitness trainer | more details >>
Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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2011-02-17
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Why medals are given to articles:
In general, it seems to me that such an article should be written by a woman trainer.
But due to numerous requests, I decided to take on this matter. I assume there will be a lot of attacks like: “How can you write about this if you are a man?!” But since I train girls too, I constantly encounter problems that arise during menstruation. Many women who regularly work out in the gym do not want to stop training during their periods. Although their friends and some doctors claim that they should not train under any circumstances. And the girls begin to be tormented by vague doubts: are they doing the right thing by going to training despite everything? You can exercise during menstruation.
The question is how much to change the load. This is due not only to subjective sensations (pain, weakness, dizziness), but also to the physiological characteristics of the body during this period. During menstruation, there is a sharp decline in estrogen and progesterone, which negatively affects strength, endurance and well-being in general. Any woman during this period cannot show high athletic results in principle, so it is better to refrain from intense and heavy physical activity. Menstruation is, of course, not a disease, but here it can be compared to a mild illness, for example... a runny nose. If you have a cold, you don’t have to skip the workout, but the load needs to be reduced.
Order an individual set of exercises from the author of this project - Timko Ilya
Now for some more specific recommendations. Most women experience varying degrees of pain in the lower abdomen during menstruation. With such pain, it is better to either eliminate the load on the abs completely, or do something fairly light. It is also better not to lift heavy weights for 8 or fewer repetitions. A woman is not a man, and for her a weight that she can only lift 8 times is already very heavy. You can also do without, and. In general, exercises where there is a strong bending of the body. But this, as they say, depends on how you feel. In general, you should lift less weight and rest more between sets.
In individual cases, it is necessary to exclude the exercises described above. In very rare cases, when menstruation is very difficult to bear, it is better to skip one workout altogether. I would like to say a few more words about CMC. After the cessation of menstruation in women, the amount of hormones sharply increases, and at the same time, both performance and well-being increase. And all this lasts until approximately ovulation. During this period (usually 10 - 12 days) you can give strong and intense loads and set records. Then there is a decline, reaching its peak during menstruation. I hope, dear women, that this article has helped you dispel some of your doubts and fears. Good luck and new records!
Drink ascorbic acid
There are instructions online on how to use vitamin C, known as ascorbic acid, to speed up the onset of your period. In high (it is not known what, but high) doses it is even recommended as a means of emergency contraception.
The myth that ascorbic acid should not be taken during menstruation is most likely associated with the once-use of high doses of vitamin C to induce labor (this method is no longer used). Probably, the fear of ascorbic acid during menstruation is associated with the fear of getting heavier and longer periods (if vitamin C can induce labor). However, according to some reports, women who take vitamin C have slightly shorter periods.
Endometriosis
It is not known why uterine tissue cells end up outside the uterus. However, such a diagnosis does not mean that you have to give up on fitness. On the contrary, training is needed. But there are contraindications: twisting, running, dancing, and exercises with weight lifting are prohibited.
You can do low-intensity cardio training, in which the pulse does not exceed 100-120 beats per minute. Spinning weighted hoops, wearing belts and shorts for weight loss if you have gynecological problems is prohibited. You should not exercise if you have pain in the lower abdomen.
Drink aspirin
Aspirin thins the blood, so one of its side effects is increased bleeding. Due to the risk of internal bleeding and side effects, it should not be taken by children, the elderly, pregnant women or those with ulcers.
During menstruation, it may increase Heavy Menstrual Bleeding. the amount of bleeding or its duration. If you are prescribed aspirin to take regularly and you know that your periods are long and heavy, discuss this issue with your doctor.
To relieve menstrual pain, use other medications, such as ibuprofen.
Perform surgical operations
Of course, menstruation means blood loss, as do many surgical procedures. But the total amount of bleeding is not so terrible - 50-150 ml are lost during menstruation. Menstruation is still a contraindication to elective surgery? . In any case, if the operation is emergency, then there is no time to wait, but if it is planned, then this can be discussed with the doctor.
The vast majority of studies found no relationship between the risk of postoperative complications and the phase of the menstrual cycle. Therefore, when planning an operation, there is no need to strictly exclude the period of menstruation.
At the same time, Tatyana Rumyantseva advises taking into account several factors:
- Severity of pain syndrome . If a woman experiences significant pain during menstruation, then she should not add postoperative pain to it.
- Blood loss. If a woman loses a large amount of blood with each menstruation, then she should carefully choose the time for operations that are associated with large blood loss, so as not to aggravate her condition.
- Hygiene . If a long period of rehabilitation is expected after surgery, it may not be worth planning it for the same period when a woman should pay special attention to her hygiene. And just lying down without menstruation is more comfortable than during it, if a woman uses pads.
Oh these days...i
How many women there are, so many oddities of the fairer sex. It sounds scary, but it is an indisputable fact. Only general features are characteristic of all girls, for example, the fact that the menstrual cycle begins every subsequent month with a frequency of 28-32 days.
During this period, a gentle creature can turn into a dying doe, a formidable fury, or a preoccupied nymphomaniac... Oddly enough, a third of women experience great physical attraction in the first days of the onset of menstruation. The rest demand that you move away from them to a safe distance, a radius of 10 km, or simply leave them alone and let them die quietly.
But what about tigresses who demand affection? Is it possible to have sex during menstruation and how harmless is it for both partners? Despite desires and attractions, all possible consequences of intimacy during this delicate period in a woman’s life should be taken into account. Moreover, men’s opinions on this matter are more than categorical.
Some believe that sex is wonderful at any time and spotting does not bother them at all. And others believe that on “these days” you should abstain from sex. Mostly due to a feeling of disgust and fear of giving up intimacy with your partner forever, after such an experience.
Be a donor
You cannot donate blood during your period and for five days after. Who can become a blood donor? . About 500 ml of blood is already taken from donors. If you lose even more, there may be dangerous health consequences.
In addition, during and after menstruation, women may have lower hemoglobin levels, and this is very important for the donor. By the way, they say that it is precisely because of menstruation that women tolerate donations more easily.
Benefits of sex during menstruation3
So, is it possible to have sex during menstruation without harming the health of either partner? The answer is yes!
How strange it is, but the hot embrace of a loved one can also be detrimental. For example:
- pain is reduced;
- the duration of blood flow is reduced;
- Some ladies have increased libido, and as a result, the sensations from sex are stronger;
- there is no need to restrain your attraction, which means your mood will be high;
- no lubricant is needed, because there is already enough natural lubrication “there”.
Perform breast ultrasound and mammography
The menstrual cycle affects the breasts, so the picture of ultrasound examination of the breast during and after menstruation is different Features of breast ultrasound image and its correlation with estradiol and progesterone level in different phases of menstrual cycle in normal women. . Moreover, if your breasts usually hurt, then the changes will be more noticeable on an ultrasound. Therefore, it is better to do such a study after the end of menstruation, but in the first half of the cycle.
Mammography is available Accuracy of Screening Mammography Varies by Week of Menstrual Cycle. do it in the first week of the cycle, and the cycle begins on the first day of menstruation. But this is not a guarantee. With Mammograms, Timing May Matter. ideal result and not a prerequisite for examination. So if you are referred for a mammogram and your period is not coming soon, then do not wait for the perfect day and just get examined.
How to squat while on your period?
If you still decide to do this exercise, then it is better to do it without weights, working with your own weight. It is ideal to perform it on the 3-4th day of the menstrual cycle, when the intensity of bleeding decreases. The following variations can be performed:
- Classic squats. It is allowed to change the position of the legs from narrow to wide.
- Lunges. An excellent solution for pumping up the quadriceps, but at the same time the pelvic organs are not so heavily loaded.
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Achieving elastic buns is not difficult at all. And you don’t have to buy sports equipment or go to the gym. What to do? Just learn how to squat correctly to pump up your buttocks. Yes, yes, every girl can make an appetizing ass at home, without leaving the room. We will tell you about all the nuances of squats, analyze common mistakes and answer hot questions from girls.
