Whether to jump rope while on your period is an individual matter. For some women, critical days pass painlessly, for others they are accompanied by discomfort. The main cause of pain is fluid accumulated in the body. You can remove it through sweat and physical exercise. Also, during jumping, the abdominal muscles warm up and become stronger, becoming less susceptible to cramps. But, if a woman does not feel well during her period, it is better to avoid skipping.
Let's just say there is no 100% answer to this question, a lot depends on the dependencies. But we believe that you should refrain from playing sports with a skipping rope.
ANSWER: Many people write on the Internet that you can exercise lightly and listen carefully to your body. It is worth planning sports activities in advance with the cycle of “these days”. It is important to understand the anatomical loads of jumping; it is not the same thing as pressing an expander.
Jumping rope for health: if you want to improve your figure and have beautiful legs, then you can’t do without jumping rope. Such jumps help you become stronger and more resilient, and strengthen your immune system. Jumping rope makes our blood vessels and respiratory system stronger. A person who practices jumping rope becomes more resilient. You can get rid of extra pounds and strengthen your leg muscles while jumping.
In this case, you don’t need anything to take care of yourself and your health – just a jump rope. This is the most accessible activity and you don’t need to spend a lot of time on it. The effect of such activities will surpass the results of swimming, tennis, and cycling.
Jumping rope develops balance, develops posture, gives flexibility to the body, and improves coordination of movements. Jumps can be performed in different ways. You can jump on two legs, on one leg, then land on the ground with one or the other leg, jumping backwards, jumping with a crossed rope. To get the best results, jump rope for 40 minutes, five days a week.
The load during jumping should be distributed evenly. To do this, you need to start jumping slowly, gradually speeding up the pace, and take two-minute breaks. After jumping, be sure to do stretching and breathing exercises. People who are overweight or have heart problems are not recommended to overwork. Shoes should be springy with thick soles that absorb shock during jumps. You need to lift yourself two centimeters off the ground.
When choosing a jump rope, you need to pick up the rope, stretch your arms forward and, if the rope touches the floor, then the choice has been made correctly.
Life hacker checked popular myths and asked gynecologist Tatyana Rumyantseva to answer some questions.
Exercise
Let's start with the fact that sport itself is useful during menstruation. Movement and physical activity help manage ailments that women often experience, such as pain.
Menstruation is a reaction to a sharp drop in progesterone levels in the blood. It is during this time that levels of estrogen, another female hormone, are also very low.
It is during menstruation that a woman’s body “looks” like a man’s.
That is, menstruation is a period when you can engage in short and intense Period Workout: Lifting the Curse. , since due to hormonal changes it is easier for the body to “get” to fuel. Even short workouts will be quite effective.
A separate issue is strength training with weights. They say that they can lead to prolapse of internal organs, in other words, to prolapse of the uterus or vagina. Prolapse is possible due to the weakening of the muscles that support the internal organs, and they are most affected by Uterine prolapse. age, hormones and childbirth.
In general, constant hard physical work is indeed a risk factor for prolapse, but it is far from the most important Pelvic organ prolapse. . In addition, such hard work does not involve a gradual increase in load, safety precautions and everything that is in sports.
There is no strict prohibition against lifting weights during menstruation. However, it is worth considering that regular lifting of weights (more than 20 kg) over several years of life does increase the risk of certain gynecological diseases, including pelvic organ prolapse.
Another thing is, if you don’t feel well and don’t want to think about any gym, then you don’t need to overload your body. It is better to sit in some yoga pose - it facilitates Effect of yoga on the menstrual pain, physical fitness, and quality of life of young women with primary dysmenorrhea. menstrual pain.
Exercises that are allowed during menstruation
Fitness
The main contraindication is the presence of chronic diseases of the reproductive system. Before starting training, people with similar diagnoses should definitely consult a gynecologist and undergo the examinations prescribed for them.
But it is also worth remembering that a woman’s immunity decreases by exactly half during menstruation, and any physical activity affects it.
Based on this factor, it is important that exercises during fitness are moderate, and after them there should be no discomfort or nagging pain in the lower abdomen.
Aerobics/water aerobics
Aerobics as a type of fitness pursues goals that develop the body’s ability to absorb oxygen: it works with the circulatory and respiratory systems, as a result of which tissue metabolism improves. As a result of this effect on the woman’s body during critical days, pain of any nature is more easily tolerated, well-being and mood improves.
Water aerobics exercises help cope with muscle spasms and pain in the lower back. With an appropriate choice of hygiene products (tampons, silicone mouthguard) and a comfortable swimsuit, such activities will only bring positive emotions and improve well-being.
Pilates
This fitness technique is a natural pain reliever during menstrual periods with the correct exercise program. Pilates will help you easily endure all types of pain and discomfort during this period, starting with PMS: spasms become calmer, blood circulation returns to physiological normal during exercise.
Pilates eliminates the following complexes during menstruation:
- inverted poses;
- exercises with abdominal tension;
- challenging functional pilates workouts;
- all complexes of deflections.
Yoga
Yoga is recommended by gynecologists to many women during menstruation. Unlike most types of physical activity, it has a positive effect not only on muscle activity, but also on hormonal levels, affecting deeper processes occurring during this period in a woman’s body.
Ladies engaged in this type of oriental practices need to remember the following facts:
- you cannot use all the complexes of inverted poses , and also actively use the abdominal muscles;
- It is not recommended to do backbends and twisting ;
- Perform dynamic complexes .
Take a bath and go to the sauna
In fact, you can not only take a bath, but even need it. Firstly, you need to maintain hygiene. You can wash yourself first and then go into the bath if blood in the water bothers you. Secondly, due to blood loss and dysmenorrhea (the so-called painful periods), a woman can become very tired, and baths and saunas help to relax.
Heat and sweating alone will not cause significant harm during menstruation. You will have to focus on your feelings: if there is a lot of blood loss and deterioration in health, there is no need for excess water loss and being in a hot room. With ideal health and the use of tampons or cups, everything is quite possible.
Useful video materials on the topic: is it possible to go to the pool while on your period?
An expert shares her method of bathing during your period:
Is it possible to swim during menstruation and how to do it correctly:
An Honored Master of Sports talks about the benefits of swimming in the pool:
In the modern world, every woman has the opportunity to look beautiful. When working on yourself, especially during training and sports, it is worth remembering the characteristics of the female body: the menstrual period sometimes occurs against the background of severe pain and deterioration in well-being. You should figure out what to do in such cases, as well as how to combine physical exercise with critical days.
Many women regularly visit gyms and fitness centers, engage in professional sports, yoga, swimming, dancing of various styles, etc. But no one has canceled training sets that can be performed at home. They are most popular among women who have practically no free time.
But such a phenomenon as critical days occurs consistently once a month in every healthy woman. And the most unpleasant thing is that menstruation is usually accompanied by pain of varying intensity. But many girls buy gym memberships for six months or more, and they cost a considerable amount. You don’t want to miss such classes at all, but you also don’t want to lose muscle tone and athletic spirit.
The Honored Master of Sports talks about the benefits of swimming in the pool:
Fun fact: it is during menstruation that women can easily tolerate high loads and engage in fitness with the greatest efficiency. Stacey Sims, a sports physician at Stanford University and author of numerous scientific papers on fitness and the menstrual cycle, says: on these days of the month, our hormonal levels are most similar to... male. “Estrogen and progesterone levels drop, causing your metabolism to speed up and your endurance to improve,” Sims explains. “Of course, this is a minor hormonal surge, but it significantly affects the overall condition.” Sims herself won the triathlon championship while on her period.
Fitness these days can be not only very successful, but also useful. Contrary to the common misconception “when it hurts, you need to lie down,” adequate exercise will relieve both abdominal pain and general weakness. During sports, blood circulation in the pelvis accelerates, tension in the lower back goes away, and most importantly, endorphins are produced - “hormones of happiness” that help cope with a bad mood. In a word, start training, but don’t forget the simple rules:
Drink alcohol
Alcohol is not contraindicated during menstruation. To drink or not to drink is always a matter of general health and personal decision; periods have nothing to do with it, but there is one interesting pattern.
Alcohol affects a woman’s condition differently depending on the phase of her cycle. Despite the fact that the level of ethanol in the blood is standard when taking the same amount of alcohol in different phases of the cycle, tolerance (alcohol tolerance) changes in different phases.
This change is especially significant for women, who usually have good tolerance, that is, they can drink a lot and not get drunk. They experience a sharp decrease in tolerance during menstruation. Tatyana Rumyantseva warns: if you drink the same amount of alcohol as a week before your period, you can end up much drunker.
Drink ascorbic acid
There are instructions online on how to use vitamin C, known as ascorbic acid, to speed up the onset of your period. In high (it is not known what, but high) doses it is even recommended as a means of emergency contraception.
The myth that ascorbic acid should not be taken during menstruation is most likely associated with the once-use of high doses of vitamin C to induce labor (this method is no longer used). Probably, the fear of ascorbic acid during menstruation is associated with the fear of getting heavier and longer periods (if vitamin C can induce labor). However, according to some reports, women who take vitamin C have slightly shorter periods.
Drink aspirin
Aspirin thins the blood, so one of its side effects is increased bleeding. Due to the risk of internal bleeding and side effects, it should not be taken by children, the elderly, pregnant women or those with ulcers.
During menstruation, it may increase Heavy Menstrual Bleeding. the amount of bleeding or its duration. If you are prescribed aspirin to take regularly and you know that your periods are long and heavy, discuss this issue with your doctor.
To relieve menstrual pain, use other medications, such as ibuprofen.
Perform surgical operations
Of course, menstruation means blood loss, as do many surgical procedures. But the total amount of bleeding is not so terrible - 50-150 ml are lost during menstruation. Menstruation is still a contraindication to elective surgery? . In any case, if the operation is emergency, then there is no time to wait, but if it is planned, then this can be discussed with the doctor.
The vast majority of studies found no relationship between the risk of postoperative complications and the phase of the menstrual cycle. Therefore, when planning an operation, there is no need to strictly exclude the period of menstruation.
At the same time, Tatyana Rumyantseva advises taking into account several factors:
- Severity of pain syndrome . If a woman experiences significant pain during menstruation, then she should not add postoperative pain to it.
- Blood loss. If a woman loses a large amount of blood with each menstruation, then she should carefully choose the time for operations that are associated with large blood loss, so as not to aggravate her condition.
- Hygiene . If a long period of rehabilitation is expected after surgery, it may not be worth planning it for the same period when a woman should pay special attention to her hygiene. And just lying down without menstruation is more comfortable than during it, if a woman uses pads.
Is it possible to dance during menstruation?
Almost every girl at least once had to think about whether it is possible to dance during menstruation. The body is in this state regularly for many years, and if you dance or just like to spend time in clubs, one day you will definitely have to face problems. What should you do if a class or fun party falls during your period? Of course, you must focus on your condition.
Do you suffer from severe pain or excessive discharge? In this case, it is better to stay at home. But if the discomfort is insignificant, dancing during menstruation is quite acceptable. A little physical activity will only help you - the blood circulation process will normalize, new strength will appear, and pain will disappear.
In addition, it matters which dance school in Tula or any other city in Russia you chose. If you prefer oriental dancing, zumba or other similar styles, you can practice at any time during the cycle. But sports, break, aerobics and other active areas are more suitable for the last days of menstruation, when there is no pain and the discharge is not too heavy. Otherwise you will feel uncomfortable.
There are also situations when you should consult a doctor before visiting dance schools and studios during menstruation. This applies to women suffering from dysmenorrhea, endometriosis, and uterine fibroids. And besides, you need to visit a specialist if you are interested in the question of whether it is possible to dance during pregnancy. This is not contraindicated for healthy women, but if a specialist diagnoses any violations, it is better to stop exercising.
How often do you attend sports training and club parties? Tell us how you solve your delicate problem and find out the secrets of other readers in the comments.
Modern doctors and fitness trainers are not inclined to prohibit visiting the gym during menstrual periods. Reasonable physical activity is even shown to alleviate some of the symptoms that accompany menstruation: such as anxiety, fatigue, headaches, lower back pain, cramps, cramps, bloating.
What is possible.
Breathing techniques and relaxation are encouraged. It relieves tension, stress, increases blood and oxygen flow, and calms the nervous system. Most asanas are suitable for menstruation. Yoga even has asanas that relieve menstrual pain. For example this:
— Cobra pose.
A very simple exercise that tones the muscles of the uterus and relieves lower back pain. Cobra pose has an overall relaxing effect and relieves tension. As a rule, this pose is included in the warm-up complex, and classes begin with it. And during menstruation, warm-up should be limited. You should rise from the floor into cobra pose while inhaling, and come out while exhaling. Hold the pose for 30 seconds. Repeat 5 times.
- Crescent pose.
This pose is not only for menstrual pain. It is recommended to perform it for gastritis, indigestion, osteoporosis. The pose strengthens the abdominal muscles, stretches the hamstrings, and improves coordination. The pose should be repeated several times for one and the other leg.
- Bow pose.
This asana is considered to be for advanced practitioners. But you should try this exercise, as it is perhaps one of the most effective for menstrual pain. However, if you suffer from back pain, then this asana is contraindicated. You should hold the bow pose for at least 20 seconds. And if you feel discomfort, then it is better to refuse to perform this exercise.
Recommended poses also include camel pose and fish pose. And the main thing when choosing asanas is to simply adhere to the general recommendation: during menstruation, do not do poses in which your head is closer to the floor than your body.
What is not allowed.
Yoga is generally safe during menstrual periods, but there are exceptions. This is intense yoga and so-called “inverted poses”. Inverted poses include any headstand, shoulder-supported poses, as well as the “plow.” Inverted postures lead to high pressure in the blood vessels, which causes increased bleeding and, as a result, increased cramps.
What is possible.
If you go to aerobics, then critical days are not a reason to interrupt your classes. Aerobics is one of the types of fitness that is shown these days. These exercises lift your spirits, make you optimistic, and relieve cramps. A good addition is music. There is an opinion that music helps to distract from pain, and in general you should listen to it more during painful menstruation.
What is not allowed.
High-intensity aerobics are prohibited - these are sets of exercises that require very high tension. Such activities will only aggravate the unpleasant symptoms of critical days.
What is possible.
Running enthusiasts will have to give up a lot. But if you do jogging outdoors, then don’t skip training, just switch to brisk walking or jogging. Fresh air relieves any pain. Even low-intensity cardio (walking) helps the body release endorphins, which block pain signals, which makes you feel good.
Be a donor
You cannot donate blood during your period and for five days after. Who can become a blood donor? . About 500 ml of blood is already taken from donors. If you lose even more, there may be dangerous health consequences.
In addition, during and after menstruation, women may have lower hemoglobin levels, and this is very important for the donor. By the way, they say that it is precisely because of menstruation that women tolerate donations more easily.
What is the best sport for menstruation?
Sports are different. And although there is no consensus on whether it is worth doing on “special days,” there are still activities that are preferable to others during menstruation. So what to do? The women's site sympaty.net decided to look into this too.
Yoga
The ideal sport during menstruation is yoga. By slowly performing asanas and stretching, you will get rid of the pain and fatigue that often accompanies menstruation.
It is better to start classes from the bottom, so you can relax your legs, pelvis, and stomach as much as possible. The training should end with meditation. Breathe evenly and measuredly.
Swimming
Many people refuse to go to the pool during menstruation, but this is in vain. Everything becomes easier in water. This also applies to classes.
At the same time, the pain in the lower back goes away, and the spasms are not felt as much. Don't forget about hygiene products and give yourself some indulgences. Now speed is not the main thing, you just need to keep yourself in shape, and not achieve new results.
Aerobics and dancing
If you are studying in a group, it is better to give preference to fun activities. For example, you shouldn’t give up oriental dancing or Zumba.
Aerobics accompanied by cheerful music will lift your mood. It’s easier to give up sweets and cakes, because your tone will be normal anyway, there’s no reason to eat in a bad mood, because after such a workout you’ll be in a great mood!
Run
Experts are confident that jogging can and should be done during PMS. Such sports during menstruation will be beneficial for the body.
But it is still recommended to reduce the training time or carry it out at an average pace.
If bleeding is severe, replace running with brisk walking. The running intensity should not be high - choose flat terrain if you are going to run outside, medium speed if you are using a treadmill.
Perform breast ultrasound and mammography
The menstrual cycle affects the breasts, so the picture of ultrasound examination of the breast during and after menstruation is different Features of breast ultrasound image and its correlation with estradiol and progesterone level in different phases of menstrual cycle in normal women. . Moreover, if your breasts usually hurt, then the changes will be more noticeable on an ultrasound. Therefore, it is better to do such a study after the end of menstruation, but in the first half of the cycle.
Mammography is available Accuracy of Screening Mammography Varies by Week of Menstrual Cycle. do it in the first week of the cycle, and the cycle begins on the first day of menstruation. But this is not a guarantee. With Mammograms, Timing May Matter. ideal result and not a prerequisite for examination. So if you are referred for a mammogram and your period is not coming soon, then do not wait for the perfect day and just get examined.
