Irritability, pain, and sadness are some symptoms that can cause PMS to interfere with your workouts. Know what to do to dribble past them!
Anyone suffering from the symptoms of premenstrual tensionlike irritability, pain and sadness, for example, you know it’s not uncommon PMS disrupts your workout.
This is because, often, the discomfort leads women not only to stop going to the gym, but also to carry out simple daily activities, such as going out or even working.
According to the Ministry of Health, 80% of women suffer from this problem every month. But, after all, what to do so that it does not interfere with the quality of life?
How not to let PMS get in the way of working out
According to José Corbini, physical educator of the Personal Virtual integrative health app, however long the days are TPM can interfere with some healthy habits, it is important to respect the natural cycle of a woman’s body.
“Of course there are fewer women available on more days than others, but if you already know that you won’t be able to train in those 3 or 4 days, this won’t affect the other training days,” she guarantees.
In addition, there is also the question of food, since it is normal for PMS to feel the need to eat a sweet more than on other days outside of this period.
According to Carol de Souza, nutritionist of the same app, this too should not cause great concern.
“Exceptions won’t compromise your results and that’s why you need to have a healthy food base. If you eat right most of the time, chocolate every now and then won’t hurt you,” she points out.
In light of this, Corbini and Carol listed some simple attitudes that can help women overcome the common difficulties of the premenstrual period. Look down!
lighter workouts
You can also rest for a few days if you feel very uncomfortable during your period or PMS, but a good option is to adjust your training for that period.
“If you train for an hour, try to train for half the time. If you’re used to doing sets of squats with 30 pounds, do it with 15,” comments the staff.
«It is always good to remember that doing little is better than doing nothing and that even on days outside of these periods, the body can ask for a lighter workout. Notice the signs,” she advises.
adjust the routine
Both food and exercise routine can be adjusted throughout the menstrual period if needed.
According to Carol, for example, you can use the day you feel like eating the most to get one free meal for the week.
“If your appetite changes a lot during your period, you may want to talk to your nutritionist about some special strategies, such as sweeter options for snacking.”
In training, the routine can also change. In addition to doing lighter activities, you can use days when you are less available due to period symptoms to adjust your rest days.
fitness recipes
For those who crave a treat during PMS, which is extremely common, one option is to bet on sweet fitness recipes that contain dark chocolate, peanut butter, oatmeal, among others.
“It is possible to make pancakes, cakes, mousses with this type of ingredient, killing the urge to eat something sweet without going off the diet,” comments the nutritionist.
Don’t blame yourself
Have you eaten more than you should? Did you miss a lot of training? Has your routine changed too much? Don’t blame yourself, after all, the discomfort, pain, and even stress that menstruation causes are understandable.
“The important thing is what to do next, if you have left the diet, come back, if you have stopped training, resume. Our body has memory and returns to normal in a few days,” José underlines.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
