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Keep exercising during the coming months

There are a few tips to get around feeling lazy or stomach cramps during the coming months.


When was your period, we often become lazy to exercise. When abdominal pain and bloating, very difficult to motivate yourself to go to the gym.

So that menstruation does not hinder your intention to exercise, you should figure out the right time to do so. Jade Teta, holistic expert, personal trainer, and founder of the Metabolic Effect, saying that you need to know the phases of the menstrual cycle.

Menstruation is divided into three phases, namely the follicular phase, phase ovulatior, and the luteal phase. According to the site www.siklusmenstruasi.com, follicular phase occurs when levels of FSH (folicle stimulating hormone) increases slightly, thus stimulating the growth of ovarian follicles (egg sacs wall). Ovulatior phase occurs when levels of LH (luteinizing hormone) increases and the mature follicles will stand out to the wall surface of the egg to release an egg (ovulation). While the luteal phase is the release of eggs from the ovary for 14 days, and ovary sacs will close again and form kopus luteum produces large amounts of the hormone progesterone.

"Follicular phase was associated with higher levels of estrogen, compared with progesterone, luteal phase while the opposite," said Theta.

Then how we should use this cycle to maximize our training?

Teta says, estrogen increases the amount of fat burned during exercise, but makes less efficient burning of sugar. Because exercise with relatively lower intensity burns more fat, and higher intensity triggered more by burning sugar, women can change their exercise habits according to these fluctuations.

So in the first half of your menstrual cycle, select a slow but steady exercise, such as walking, cycling, or jogging.For the second half of the menstrual cycle, just do a sprint workout or interval training. The definition of interval training is a short workout with high intensity, followed by a longer period to recover.For example, you ran sprints for 20 seconds, then you walk for 60 seconds.Sprints and interval training exercises can increase your metabolism for hours or even days after you exercise.

If you like to do strength training, workout with weights is also very beneficial.

"Even so you should focus on traditional weight training during the follicular phase, and more weight training that affect metabolism, which is performed in the luteal phase and during menses," said Theta.

In addition to physical exercise, do not forget to keep watching what we eat.

"Research shows that women who consume lots of carbohydrates will tend to wipe out the benefits of the menstrual cycle. So, all of the above exercise would be more beneficial for women who consume fewer carbohydrates, "he said.

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