Menstruation on the splits: fitness these days

Many girls take menstruation as an official reason not to train. However, as it turned out, critical days are not a reason to completely abandon fitness. On the contrary, a woman’s body can withstand the greatest loads during this period, thanks to changes in hormonal levels and increased endurance. In this article we will talk about how to follow the rules for successful training during menstruation.

The right clothes

When it comes to fitness during your period, comfort is important. Leave those tight leggings in your closet for a few days, and grab some comfy pants and a tank top that make you feel good. In the experience of many women, it is better to use tampons or menstrual cups during fitness and avoid pads, as they can interfere.

It is advisable that sportswear is not very tight, so that in case of unexpected events you are not forced to immediately interrupt the workout.

Proper training

The best way to start exercising during your period is with stretching and yoga exercises. Static muscle stretching exercises will remove discomfort in the abdominal area and prepare the body for training.

Cardio workouts, such as walking or running, should be done in a light mode. It is best if it is walking at an average pace, without overexertion. Increase your warm-up time by 10 minutes, but reduce the intensity. During menstruation, the training process should be soft and relaxed.

If you experience discomfort, such as bloating and heaviness in the lower abdomen, cardio training can help dilate blood vessels and relieve you of these sensations.

As for the strength part, it is necessary to completely eliminate the load on the abs and lower back, that is, on areas that become especially tender during menstruation. But you can train your legs, shoulders, upper back, buttocks and arms with peace of mind.

Correct drinking regimen

During the menstrual cycle, the body loses more fluid than on normal days. Therefore, it is important to drink enough fluids to avoid dehydration. This is very important for good health.

Often during menstruation, girls complain of headaches. The cause of this problem may be that the body does not receive enough fluid. Therefore, to avoid headaches, it is necessary to drink enough water throughout the day, and especially before training.

Proper diet

Proper nutrition is very important for women during their periods. It is necessary to eat foods rich in iron to compensate for blood loss, as well as foods rich in calcium to strengthen bones.

You should also avoid foods that may worsen the condition, such as fast-digesting carbohydrates, fatty and spicy foods. It's best to eat light, healthy meals that contain plenty of vegetables and protein.

It is important to consider that each body is individual, so you need to listen to your feelings and adapt training and nutrition to your needs. If you feel severe pain or other discomfort, it is better to postpone training for a few days and visit a doctor.

In general, fitness during your period is not prohibited. On the contrary, it can be beneficial for women's health if you follow the rules and listen to your body. Don’t be afraid to train during this period and skip useful exercises.