Training adapted to the menstrual cycle of women

It is proven that menstruation not only alters the personality of women, but also causes physiological changes that can affect their sporting performance

 

 

Our collaborator Ana Casares, tells us in this article the correct way to train in the menstrual cycle of women

Surely you go out one day to run and the legs are heavier than normal and it may cost more to breathe. The body is not for many jogs. It may be that the "rule" is about to arrive.

Other times the opposite happens, we feel more strength, freshness and speed than normal. That day we eat the world and a great workout. Surely we are at the beginning of the menstrual cycle. They are the first days after the "rule".

Because we are women, we "live together" with the menstrual cycle that, with the purpose of preparing the organism for an eventual pregnancy that ensures the survival of the species, it supposes a small hormonal and physiological revolution that conditions our training.

It is proven that menstruation not only alters the personality of women, but also causes physiological changes that can affect their sporting performance. These changes are determined by the amount of hormones produced by a woman's body during her cycle.

But not only do we feel it, but also our coaches, who are surprised by these variations. It may happen that the proposed session can not be performed at 100%. That day the woman does not feel strong and low performance. It can also happen that what is marked falls short because the woman that day feels more powerful than usual.

How is our menstrual cycle? What happens at the physiological level?

The average duration of the cycle is 28 days, but it can last between 25 and 36. The cycle begins on the first day of menstruation. We divide it into 4 phases.

1.- Postmenstrual phase: it takes place during the first half of the menstrual cycle. In this phase the levels of estrogen (female steroid hormone) increase so that the lining of the uterus grows and widens. During this phase an egg begins to mature in one of the ovaries.

2.- Ovulatory phase: takes place towards the middle of the cycle (the 14 day in a cycle of 28 days). It is the phase in which the ovum leaves the ovary. In this phase the body temperature can decrease to 0,5ºC, but then there is a sudden increase in this temperature.

3.- Premenstrual phase: takes place during the second half of the menstrual cycle. In this phase the ovule moves to the uterus. They increase the levels of progesterone (female steroid hormone) to help prepare the lining of the uterus for a possible pregnancy.
It is during this phase that the most significant changes occur in the woman's body. Among others, we will highlight:

- Increases body mass due to fluid retention and alteration in the sodium / potassium ratio.
- Increases the volume of respiration per minute.
- Decreases the survival time of red blood cells as well as the number of platelets in the blood.
- Increases the production of prostaglandins, molecules of fat constitution that intervene in inflammatory processes, which causes many women to suffer abdominal pain during the days before menstruation.

4.- Menstrual phase: if pregnancy does not occur, the levels of estrogen and progesterone decrease so that the widened lining of the uterus is detached producing a loss of blood. During this phase the blood glucose level increases and body weight decreases.

And what happens at the psychological level?

In the presmentrual phase increases apathy, irritability, and even some women suffer headaches, vomiting, menstrual cramps ... This is what is called premenstrual syndrome. Here we can not generalize. Every person is a world. Each woman will have some symptoms or others, there are even women who do not notice any discomfort and in which no big changes of mood are perceived.

All these changes directly affect the sporting performance of women.

Studies conducted in recent years agree that in the phases in which there is a large amount of progesterone can decrease athletic performance, since this hormone is catabolic. It has also been observed that the greater physical performance of women is found in the phases in which there is an increase in estrogen levels, that is, in the post-menstrual phase.

Training for the woman with the period or rule

Tips to get the most out of the cycle

Schedule the exercises with the highest workload during the postmenstrual phase as there is a higher level of estrogens. The woman will get a better performance from quality sessions (intervals, series). Also strength work medium-high intensity.

In the premenstrual phase increases the level of progesterone, so the exercises to be performed during this phase should be more moderate. The sessions should be shorter and with medium-low intensity. The moderate force works also.

Menstrual phase

In the menstrual phase ("rule"), the levels of estrogen and progesterone decrease. In addition, blood loss causes a decrease in hemoglobin and difficulty in oxygen transport.

The decrease in progesterone and the gradual recovery of estrogen levels can provoke a sense of liberation and strength in women.

It is convenient to avoid exercises that demand a high oxygen consumption. The working times can be reduced maintaining a medium-high intensity and with longer recovery times.

What are the effects of sport on the menstrual cycle?

We have explained the effects of the menstrual cycle in sports. If we put the focus on the other side we can ask ourselves: what are the effects of sport in the menstrual cycle?

Several researchers suggest that exercise contributes to the increase in the production of endorphins (natural opiates that prevent and relieve pain). It has also been found that women who regularly practice a sport produce lower levels of prostaglandins, so that the discomfort and pain that is usually suffered in the premenstrual phase are minor or even non-existent in women athletes.

Thus, systematic and well-planned training can minimize these symptoms and achieve a fairly stable performance throughout the cycle. Knowing the stage in which the female athlete is, the coach can adapt the load and focus on other qualities not so physiological and more tactical or psychological.

Personal experience

I have practiced sport since childhood in a fun and varied way.

The competitive approach began the 12 years in tennis and athletics. The stage of maximum demand and performance arrived between the 30 and the 40. The training, since adolescence, helped me to minimize pre-menstrual discomfort and to adopt the attitude of "nothing happens, you can train, but softer"

My worst days of the cycle, for feelings of heaviness are the previous to come the rule, and the first day of rule. If it touches that day, bad luck !! I know that my performance will be fairer. I try to compensate that lack with greater mental strength or a career strategy without risks, looking to spend little energy. And great races have come out!

When the rule comes I feel a certain release, especially from the second day. I know I'm strong again and that the feeling will get better with the passage of the first days of the cycle.

I have had prolonged lactations with my three children and at that time I have not had the period. I have avoided that loss of red blood cells, which in addition to hindering the transport of oxygen brings us many women athletes to the limits of anemia. Also I have not felt the variations of the menstrual cycle. They have been months of physiological stability. They have been moments of great sporting splendor.

 An advice

Adjust your training to your menstrual cycle and do not stop. You will be surprised to see that every time it hurts less and you feel strong at any time!

Ana Casares Polo

Bachelor of Science in Physical Activity and Sport (INEFC Lleida)

Triathlon and Athletics Senior Trainer

AC Trainin

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