"I have my days" – We've all used that excuse when we wanted to avoid sports, right ?! Our cycle in combination with movement has a great influence on our well-being. But when is what good?
The first few days of your period in particular are often tough. It pulls and cramps and is just plain stupid. What should help? Sports! And even if you think now: Wow, now she's coming around the corner with sport and sweating, all I want to do is go to bed, turn on Netflix and lock out the world – please read on. Because exercise not only helps to keep things running smoothly during our days, but also throughout the cycle. PMS and period pain can be alleviated and our feeling of well-being, which is not sporty, can be increased. What is particularly good when, comes now.
Again and again the hormones
Because it is they who regulate our cycle and thus also have a significant influence on our performance and well-being. If we are tired and feel exhausted because we have just got our days, we may not be jogging at full power; it may be different when the PMS anger releases energies that we did not know we still had to have. But let's take a closer look at the thing with the cycle and exercise.
1st phase: menstruation
This is what happens in the body:
The estrogen and progesterone levels are lowest at this phase of the cycle, which makes us more susceptible to inflammation and infections and makes recovery after exercise more difficult.
Which sport during menstruation?
Exercise releases endorphins and we can definitely use more of them during our period. In this phase of the cycle, HIIT and strength training are particularly recommended, as we build muscles faster. Exercise also reduces menstrual problems. In addition, our cognitive function and coordination are better in this phase. In other words: Now is the right time to learn more difficult movement sequences. Off to a Zumba or Salsa class!
2nd phase: follicular phase
What is going on in the body?
After the period, the hormones run away with us. Estrogen rises sharply until ovulation, progesterone only a little. This not only puts us in a particularly good mood, but also a real boost of energy. In addition, our pain tolerance is higher than at the end of our cycle and our body regenerates faster.
Which sports during the follicular phase?
The best phase in the cycle. We feel like superwoman and we could uproot trees. HIIT and strength training are really effective now because we can hold out longer than usual. Since your pain tolerance is quite high, you can also integrate long workouts. At the same time, this phase is also really good for fascia training. But don't forget: take some regeneration breaks and sleep a lot!
3rd phase: ovulation
What is going on in the body?
And there it is again, ovulation. If the egg has cracked, the estrogen drops suddenly, but then it slowly rises again, as does our progesterone level. Typical symptoms during this time are nasty middle pain and pulling in the abdomen. We often feel rather weak and a bit cramped on ovulation day and shortly afterwards. In addition, the increasing progesterone level causes mood swings.
Which sport during the ovulation phase?
Moderate endurance training lifts the mood in this phase. Everything that is not too intense and at the same time provides relaxation is now really good. A yoga session or Pilates also provide the right balance.
4th phase: Luteal phase
What is going on in the body?
The hormones are in the basement, as is the mood. In this phase, the body's inflammatory response increases, which gives us the typical PMS symptoms and slows down the regeneration process. What else we can look forward to: increased appetite, poor sleep, concentration problems and reduced performance in sports. Yeah!
Which sport during the luteal phase?
Even if we're probably the least likely to feel like exerting ourselves now, any form of exercise and sport helps in this phase. Because it has an anti-inflammatory and antioxidant effect and shows the caustic PMS symptoms who is wearing the pants in this game. Fortunately, we don't have to go to our limits for this, especially yoga and Pilates are great or a quiet run through the park can help reduce PMS!
On your marks, ready? Come on!
To motivate yourself and to overcome the stupid weaker self is not that easy, but it is worth it. If you are not the lone fighter type, arrange to go on fixed sports dates with a friend, this also helps against trigger beritis. And one thing above all else is important: Listen to your body and do it good. But no, he doesn't have to lie in bed all day, but that's okay now and then.