"That time of the month" can be an emotional roller coaster for many women. Being surrounded by classes filled with women all day made me quickly realize how turbulent "that time of the month" can be. But you don't have to suffer though it. Exercise can actually help even out your PMS-related mood swings, minimize bloat, and decrease cramps. Look, I am not saying that if you are having one of those especially bad heavy days that you have to work out.
Everyone deserves a break once in a while. But the fact is that women who keep up with their programs and regularly exercise, before and during their periods, have more energy, fewer cramps, and their tempers are tempered. As to your exercise performance when on your period, it shouldn't be negatively affected. Actually, there are several studies suggesting that women, particularly endurance athletes, perform even better when menstruating! The reason could be because that annoying bloat, or water retention that puffs up your bodies, actually helps you to maintain better hydration.
Of course, being bloated is never a reason to celebrate. Which is why you should exercise. When done in conjunction with a healthy, lowsalt diet, exercise gets your juices flowing, including the extra water weight that you are carrying around. When working out, excess fluids are forced out of your tissues and into your blood stream, which are then excreted as sweat or urine, therefore de-bloating your body!
While I definitely suggest maintaining your exercise schedule throughout your cycle, if you dedicate only a few days to getting in shape, try to do it during the later menstrual phase. During that time, you have a high concentration of ovarian hormones, which promote the use of fat as energy. During aerobic activity, fat is a more efficient and clean-burning energy source. In translation - you will burn more fat and have more energy when exercising during the final phase of your menstrual cycle.
Keep in mind, though, that anything in excess can be bad. Yes, even exercise. Unfortunately, there is another side to the exercise/menstruation coin - and that is a loss of your period. Over-exercising and excess weight-loss can shift the normal hormonal balance and temporarily suspend your monthly cycle.
Pregnancy is no excuse for inactivity. In fact, unless directed by your doctor, it is the last thing you want to do. Approximately 42 percent of pregnant women in the United States exercise. How often and how hard vary according to the trimester (an increase in blood volume can cause women to get more tired faster), the presence of nausea, and general fatigue. Cardio Barre is the ideal exercise program for pregnancy because it follows all of the dos and don'ts of exercising while pregnant.
Regular physical activity can make your pregnancy, and even the birth, less uncomfortable by lifting your spirits, supporting your posture, relieving backaches, improving sleep, and minimizing weight gain. While you definitely want and need to gain weight (that is part of the fun of being pregnant), exercise helps counteract your excessive weight gain due to momentary lapses of judgment that lead you to eat an entire chicken instead of just the breast (yes, this really does happen - a lot). Even if you never worked out regularly before pregnancy, it's never too late to start! After consulting with your doctor, you can ease into an exercise routine when pregnant. Just don't push yourself.
When your bun is finally baked and it is time to deliver, your continued dedication to exercise will pay off. Studies show that physically fit, active women enjoy easier labors, are less likely to need epidural analgesia, and require less medical intervention. Believe me, ladies, if 30 minutes of exercise, a few times a week, can take multiple hours and decimals of pain off your baby's birth, you will be so happy you did it.
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