Menstrual Cycle Affects Exercise

For women, PMS or Pre Menstrual Syndrome is often a major impact on daily activities, including the exercise routine and your diet. PMS symptoms vary among women. Classic symptoms of PMS including water retention and bloating, irritability, changes in appetite, pain, and the rise and fall of your energy level. Simply put, one or two weeks before the menstrual period, you will become lazy to exercise hard or obey a healthy diet. At that time you want to eat chocolate, ice cream, and pizza while lying on the couch, which of course it will mess up your diet program. Well, how can you still be on a diet and train well when faced with today?

In the days before menstruation, usually your exercise performance will decrease. However, some negative effects of PMS can be minimized by knowing your exact steps. Here are some factors you need to consider:

Body Metabolism
One of the most important factors that you should take into account if you are dieting to lose weight is to increase your metabolism and keep it active. However, the menstrual cycle also affects your metabolism. During the luteal phase, 1-2 weeks before your menstrual period, your body will drastically increase your metabolism so that calories will be burned more and more quickly in your body. At this time, most women also experience increased appetite, and eventually more calories they eat than they burn. So make sure you keep eating healthy foods during this period.

Increase Weight Loss
Another biggest complaint at this time is an increase in weight. This is perfectly normal because of hormones in women, especially estrogen, water retention would lead to excess in your body. To help reduce water retention in your body, avoid salty foods or high natrium.

Exercise Plan
There are some additional considerations for planning your training, because it is related to your menstrual cycle.

• Your body temperature will increase during the luteal phase. So, if you are doing intense exercise, which also increases body temperature, you may be uncomfortable, and therefore you can not sustain high intensity exercise.
• Your tolerance for pain is higher during the follicular phase, ie the period after menstruation. So you can train harder during this period.
• Carrying excess water during the luteal phase will also affect the performance of your workout, especially if you include running in your exercise menu. Additional "burden" will make you feel as if the train harder than usual.

Progress Exercises
Keep in mind the factors mentioned above during training and diet for your cycles. More clearly understand the changes that occur in your body, you can reduce the possibility of adverse effects on the diet and exercise program. Until you experience menopause, you can not change the fact that this period will come every month. But you can keep your workouts continue to get intensive diet optimal results.