Oh no, hormones! These badasses always destroy all our plans. So, you finally started practice in the gym, everything goes super cool, but then sharply “these guys” start fooling around. You suddenly lose your motivation and want to eat a tub of ice cream while watching your favorite TV shows. How’s that?
How can you work out before, during and after periods? First of all, we would like to say that you should not despair. Your “crazy” hormones can work to your advantage. The main thing is to have a clear plan that will help you maximize your results by making your menstrual cycle do the hard work for you. Below you will find tips that will help you not to lose your motivation before, during and after periods. Never give up, girl!
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#1 Stage – Menstrual
This is the first day of your cycle, when menstruation begins. This stage is characterized by a decrease in estrogen and progesterone, which makes your carbohydrate and glycogen reserves more accessible. Perhaps you will find this a bad idea, but this is the time when you should get the most out of high intensity workouts. How about boxing? This physical activity significantly helps to relieve stress.
After your workout, you will need to consume more carbohydrates than usual to make sure your body doesn't burn out.
#2 Stage – Late Follicular
The follicular stage begins with menstruation, but it lasts about a week. When your period stops and you get to the start of the second week of your cycle, your body will have an increase in estrogen, but progesterone will remain relatively low. The thing is, estrogen helps the body build muscle, so do not miss your chance to take advantage of these changes in hormones.
You should perform the full bodyweight workout. Increase the protein intake, and focus on squats, crunches and pull ups to feel tight and toned.
#3 Stage – Ovulation
Approximately, on 14-16 day the level of estrogen will reach its peak. This is the time when you have to focus on the heaviest weights during working out. Do not forget to make pre and post workout warm ups and consider recovery supplements, because your muscles are more vulnerable to injury during this phase.
#4 Stage – Luteal
When the ovulation stage is over, the luteal phase comes. This is the last two weeks of your cycle, and your body is getting ready for your period to start again. At this stage, your body burns fat, not carbohydrates or glycogen, so you should focus on cardio to make the most of this phase.
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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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