1. Keep Moving No Matter What
Movement will help relieve
cramping and headaches. The release of endorphins will help reduce
crankiness. Movement can also help put you to sleep and resist
cravings, as long as macronutrient needs are met depending on exercise
intensity and the given phase of menstruation. But if you have cramps,
excessive flow, or have a poor reading on your HRV that morning, take
that day off from structured exercise or hard workouts. Now, this is
not an excuse to sit on the couch all day, so don’t get too excited!
Instead, try techniques like ‘greasing the groove’, using a standing
desk, reading a book, working on your mobility (especially your lower body mobility), spending some time on a rumble roller, and ensure you have proper foods prepared for the next couple days.
Popular movements to ‘grease the groove’ include: jumping jacks,
band pull-aparts, strict pull-ups, bodyweight squats, lunges, or
something as simple as going up and down the stairs a few times,
refilling your water bottle, and holding a few stretches.
2. Use Supplements.
To reverse the effects of estrogen dominance, consider drinking 2-3 cups of organic green tea powder, consuming more fiber, supplementing with aVitamin B/Antioxidant complex! : )
3. Eliminate Soy.
Along with regulating caffeine intake, eliminating commercial soy sources such as tofu and soy milk can help some women avoid estrogen dominance, which can lead to menstrual cycle irregularities.
4. Know Your Fat Burning Zone.
Know your fat burning zone for that luteal phase! Fat burning workouts, most especially for the luteal phase of a
cycle, are a great way to shred fat at a time where your body is primed
to do just that. For example, you can perform 8 sets of 5 minutes at
60-70% of your VO2 max of running, biking, swimming, rowing, hiking,
brisk walking or elliptical, with 3 minutes of easy movement between
each bout (as opposed to a follicular phase workout, which might be
something like 20 sets of 1 minute bursts at the same pace with 30
seconds of recovery in between, or an ovulatory phase workout, which
might be a 5x5 style weight training routine).
How do you find your fat burning zone? Many tests exist to approximate your VO2 max, but the one use is a 20-30 minute run at a maximum sustainable pace while wearing a heart rate monitor and taking the average heart rate that you had, then subtracting 20 beats for your fat burning zone.
5. Water.
Stay well hydrated. Try to drink min 2 liters daily!
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Tuesday, 6 September 2016
OMG! Can I train in my Period?! Short information about the Menstrual cycle!
The Start Of Menstruation
The menstruation cycle starts at Day 1 after the unfertilized egg causes the uterus lining to break down. A menstrual cycle lasts around 28 days but can vary depending on many factors.
Follicular Phase
The follicular phase comes first (lasting roughly from Day 1 to Day 14) and occurs when the ovary releases an egg. Increased insulin sensitivity, along with an increase in pain tolerance.
In this phase your body needs more carbohydrates. During training in the follicular phase, coupling intense workouts with refeed meals should be utilized, preferably including carbohydrate sources such as sweet potatoes, yams, rice, or starchy vegetables such as carrots, parsnips and beets.
Ovulation
Ovulation occurs around Day 14. Estrogen has peaked and begins a decline, while progesterone surges. It is normal during ovulation for a woman to feel warmer for the remainder of the cycle. As progesterone surges, a slight decrease in serotonin can happen, and since carbs can boost serotonin, food cravings can often occur at this time. In simple terms you can eat the world :D Take care on your warm up, include recovery sessions, and be aware of fatigue and proper form.
Luteal Phase
Next is the luteal phase, which begins on ovulation day, for which we will say is happening on approximately Day 14. During this phase, your body is not primed to workout at very high intensities, the body will prefer fat as its primary fuel source instead of glycogen, and you might retain more water at this time due to PMS symptoms. This is the time of the phase to plan things like aerobic trail runs, flat bike rides, easy swims and other aerobic activities that are at a slightly conversational pace.
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The menstruation cycle starts at Day 1 after the unfertilized egg causes the uterus lining to break down. A menstrual cycle lasts around 28 days but can vary depending on many factors.
Follicular Phase
The follicular phase comes first (lasting roughly from Day 1 to Day 14) and occurs when the ovary releases an egg. Increased insulin sensitivity, along with an increase in pain tolerance.
In this phase your body needs more carbohydrates. During training in the follicular phase, coupling intense workouts with refeed meals should be utilized, preferably including carbohydrate sources such as sweet potatoes, yams, rice, or starchy vegetables such as carrots, parsnips and beets.
Ovulation
Ovulation occurs around Day 14. Estrogen has peaked and begins a decline, while progesterone surges. It is normal during ovulation for a woman to feel warmer for the remainder of the cycle. As progesterone surges, a slight decrease in serotonin can happen, and since carbs can boost serotonin, food cravings can often occur at this time. In simple terms you can eat the world :D Take care on your warm up, include recovery sessions, and be aware of fatigue and proper form.
Luteal Phase
Next is the luteal phase, which begins on ovulation day, for which we will say is happening on approximately Day 14. During this phase, your body is not primed to workout at very high intensities, the body will prefer fat as its primary fuel source instead of glycogen, and you might retain more water at this time due to PMS symptoms. This is the time of the phase to plan things like aerobic trail runs, flat bike rides, easy swims and other aerobic activities that are at a slightly conversational pace.
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Do you really need to do a hundred reps to take a perfect abs?
Probably everyone of us have a friend, who can make a hundred sit-ups a day. Really guys, this doesn`t work!
Sit-ups that make you lie on your back and do flexion and extension of your spine will injure your lower back. Every one of your spinal discs can make a certain reps, before you start to feel pain.
Imagine your spine is like a plastic card and if you bend it a hundred times, soon or later, it will wear out and will break.
Your spine is in the same situation.
Let`s train SMART and SAFETY!
If you like it, please share! For more information Hit me up! : )
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Let`s Start To Run!
Regular running can reduse risk of chronic illness, such as heart disease, stroke and makes you feel happy (because of endorphines).
Fat burning zone is 65% of MHR (Max Heart Rate)
Before you start!
1. If you`ve not been active for a while, my advice for you is to take more time for warm up and stretch.
2. Chose your shoes. The correct equipment can decrease the risk of injures. Make the plan (the exact route and time)
Let`s start!
1. To avoid injury and enjoy the experience, it`s essential to easy yourself into running slowly and increase your pace and distance. Think about your technique and correct breathing. It`s better to run twice a week, every week, than do run six times one week, and take your recovery time.
To the End!
Make your own diary - put your personal records, and next time be better than last!!! See your progress.
Be a motivation for yourself!!!
Use your phone and share with us your records : ))))))))
https://www.realbuzz.com/maps/#index - Use the map, measure your training and find a new routes in your area!!!!
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