February 24, 2020

YEZLY

Complete Health & Fitness Blog

How premenstrual syndrome affects in training

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When we are in the days before the menstruation cycle, our body experiences some changes that can affect our usual training. This is the most frequent thing that can happen to us.

The premenstrual syndrome is a set of signs and symptoms that occur in women due to hormonal changes that occur during the menstrual cycle. These symptoms may occur to a greater or lesser extent depending on each woman and the symptoms affect differently depending on which women, or even between different menstrual cycles of the same woman.

The premenstrual syndrome usually occurs after ovulation and lasts until the menstrual period, although the time, shape and duration in which it manifests vary greatly. This may be conditioned by different factors: genetics, hormonal environment, psychological status of women and even food …

The importance of knowing how your premenstrual syndrome is is fundamental since it will allow you a better approach to it to treat it more efficiently.

Specifically, we are going to talk about the influence on the training ground. We see that premenstrual syndrome also has a decisive impact on the performance of women when exercising or sports.

What happens in our body then?

The most common is to notice a lower tolerance to high loads and consequently that the force is less. This will be enhanced by a lower tolerance to carbohydrates since, as a consequence of the metabolic-hormonal environment, the muscle does not capture as much glucose and therefore, will not be able to obtain so much energy destined for strength work.

But also, the appearance of fatigue and dizziness is frequent, which will cause you a lack of motivation and desire to train (and it is that at the neurohormonal level there are also changes that involve alterations in the mood). This aspect is key to identify and modify, since you can enter a vicious circle because, if you do not train, this fatigue will increase and the mood will also be affected.

But … not everything is negative, there are also good things!

What is not known is that during the period in which the premenstrual syndrome occurs, the woman presents greater resistance to fatigue during strength training, due to high levels of progesterone. This allows a better acute recovery, as well as a greater tolerance to more frequent training sessions. This may seem contradictory with the information we gave before but the truth is that during this period the woman will tolerate longer and more recurrent sessions always doing the workouts with lighter weights and moderate intensities.

One of the most frequent recommendations is the practice of cardiovascular exercise. During the premenstrual syndrome, the basal metabolism of women increases and tends to use fats better as an energy substrate, so the practice of aerobic exercise will be an ideal strategy to lose body fat due to increased activity and therefore, Improve body composition. For more inri, cardiovascular exercise will allow the release of endorphins that will contribute to an improvement in the mood of women.

Other recommended exercises

It is also recommended to practice relaxation exercises, as well as yoga and pilates, which have been shown to have benefits on the physical and mental state of women, reducing cortisol levels and even improving premenstrual symptoms (reduction of water retention, perimenstrual inflammation, and pain or dysmenorrhea).

This does not have to occur in all women and does not occur in all cycles, but in those women who suffer it is recommended to take measures so that these symptoms do not affect not only physically but also psychologically generating frustration in women.