Every month, many women ask the same question: "Should I exercise while at my time?" Short answer? Yes, you can - and often. While Societal Taboos and discomfort can make the menstrual period felt like a break at the time you can reduce work depending on the cycle.

In this article, we search Characteristic associated with psychology, psychological and practice exercises during the monthly season- Do anything, what to avoid, and how to listen to your body during this time.

Understand monthly cycle and exercise

To understand how to understand (and be affected by your period, it is useful to review the monthly cycling:

1. The monthly period (1-5)

This is when blood flows occurs, the beginning of the cycle. Hormones - Special estrogen and progesterone- At the lowest level. Oxity, pain, nausea, and emotions change is common.

2. Distance Distance (Day 6-14)

Estrogen levels begin to increase, and energy levels are often increased. Many women feel incentive and strong during this time, especially the method of ovulation method.

3. Ovulation (around day 14)

Spike in estrogen and lutemone hormone occur. Women may feel most strong in most of them, making it fit for a strong exercise.

4. Loutal phase (15-28)

Progesterone rises, and estrogen falls. Power may drop, and pms symptom (blavating, persistent, irritability) may appear. Some women face tired or very slow at this period.

Is it safe to exercise during your time?

Yes. In general, exercise is safe during menstruation, and research indicates it can help reduce the general monthly symptoms such as:

• Cramps (DysmenorHhea)
• Mood changes
• Snack
• Low energy

According to American obstetticians and gynecologists (Acog), Aerobic Exercise Have Improve blood circulation and release EndorphinsWhich is acting as an antidote and the best mood.

HoweverSecurity depends on the symptoms of individuals. If you experience severe crushes, severe bleeding, or fatigue, it's okay to modify or cross all the meetings. The key is Listen to your body.

Benefits of exercise during your period

1. Pain relief

Endorphins Publication Exercise Help Reduce the congestion And improve your pain level. The movement also increases increased blood circulation, which can make the womb.

2. The mood update

Due to hormonal fluctuations, moods of moods are common during menstruation. Exercise regularly supported the release of serotonin And DopamineUpdate emotional well-being.

3. Improve energy levels

Although the tire is normal during menstruation, moderate activity can help increase your overall power without your body.

4. The movement of the intestinal intestinal

Exercise stimulates digestive function, which may reduce Constipation and abdomen Related to a hormone change.

.. rebound improved

Lowness activities such as Yoga and walking can be promoted Muscle restoration and flexibilityEspecially during several days when high effects are not possible.

The best type of exercise during your period

1. Walking

Walking rapidly 20-30 minutes can reduce AchingImprove your rotation, and raise your emotions.

2. Yoga and stretching

The gentle popes like a baby, creating cow, and distortion of the lower backs, digestion, and calm.

3. Strength training with low effects

If you feel about it, lightning training (using body weight or light resistance) can maintain fitness without physical.

4. Swim

Not only polite swim in a joint, but the water pressure can reduce the poisoning symptoms and inflammation.

5. Bicycles (midworks)

Light outdoor bikes or bikes promote the circulation of circulation without too much breeding.

Exercise to avoid (if you are experiencing discomfort)

While there is no single-size-size rule, you may need Clear Or Size return:

• High-force distance training (hiit)
• Heavy example
• Remote run
• Yoga Invertted Pope (As if some traditional shoulders or lengths recommended to avoid these things during monthly

These may increase the stomach within the belly or cause fatigue, pain, or dizzy, especially 1-2 days.

Monthly Training: A tendency grows

Cycle workout- The practice of customizing your training program to your monthly cycle - is receiving popularity. Research suggests that women may benefit from Training volume and intensity during the bad phase (When estrogen is higher) and focus on Rest, restoration, and work intense in the lower luteal and monthly.

Personal trainer and coach are presented up Writing cycling items Respect the hormone fluctuations and female physics.

Take time instead of exercise

Listen to your body. You may choose to rest if you experience:

• Abdominal pain or nausea
• dizziness or light heart
• Heavy bodies
• TIME IS NOTEVERED BY ENDS

Skipping Workout is not failure - it is part of sustainable exercise. You can always adjust your training plan to include special restoration days.

How to be comfortable while exercises over your period

• Wear a breath with breath, dark color
• Choose highly absorpted absorption, menstrual cups, or efficient underwear
• At hydrated
• Bring extra appliances to exercise (pads, towels, etc.)
• Warm carefully to reduce hardness and crash

Last idea: honor your body, your period

The exercise during your period is not only safe - it can be an incredible advantage. From pain with pain with psychological clarity, the right move can cause your cycle can control and strengthen. The key is ForceSelecting what feels good for your body on a day.

Exercise is not about pressing through pain - it's about Construction of your body relationship that honor its change needsCycle after cycles.

Keyword

• Exercise during your period
• Monthly and exercise cycle
• You should exercise during your time
• Benefits of exercise
• Best exercises during the monthly
• Working over time
• Use comfort
• Monthly exercise

Ether

1. College obstetricians and gynecologists (Acog). (2020). Monthly in girls and teens: Using monthly cycle as a significant mark. https://www.acog.org/
2. Bruinvels, G., Language, R., McGregor, Where, K. (C. Journal of British sports51 (6), 487-488. https://pdsdoi.org/10.1136/bjsports-2016-296279
3. De Jedo, xa (2003). The monthly cycle effect in exercise performance. Sports33 (11), 833-851. https:2ddps:2ddoli.org/10.2165/000072000722007223230-0004
4. Sims, st, & Heather, Le (2016). Roar: How to match your food and fitness against your unique female geography, and strong body for life. Rodale books.
5. Sung, E., & HAN, A. (2020). Monthly and exercise. Sports - open6 (1), 24. https://doi.org./11186/s40798-0247-0247-0247-8-00247-8-00247-8247-8-00247-8-00247-8247-8247-8-00247-8-00247-8-8247-8