WOMENS ISSUES AND EXERCISE*

Thursday, 21 April 2016, By Sonya Keay

Whilst an uncomfortable and taboo topic, for most men and some women… It is something every women needs to consider when training. In order to grasp the importance, you need to understand the menstruation cycle…

The first day of the cycle is the first day of the MENSUS PHASE this is when you have your period and it is complete by day 5-7.

Day 1 -14 are the FOLLICULAR PHASE.

Day 14 -15 ovulation begins (as do our issues), there is a surge of oestrogen and luteinizing hormone.

This phase the LUTEAL PHASE lasts till day 28. During the LUTEAL PHASE an increase of oestrogen promotes fat utilisation as the female body is trying to store glycogen. You will also have low blood sugar during the LUTEAL PHASE, which results in decreased lactic thresholds. E.g. you feel like you are working harder than you are.

The second factor is change in thermoregulation During the LUTEAL PHASE. We have a drop in plasma. Plasma is what allows us to sweat. Put short our body temperature rises. This thickens blood concentration during exercise which results in slower blood flow between muscles. Which slows recovery time due to build-up of lactic acid and slows oxygen delivery to muscles. Also the diaphragm contraction is triggered due to an increase in progesterone. This results in an increase in respiratory rate and a feeling of hyperventilation.

SO WHAT DOES THIS ALL MEAN???

FOLLICULAR PHASE= LESS FAT STORAGE, SOME FAT BURNING AND

MUSCLE GAINING TIME

Your tolerance to pain will be higher. So this is the time to much hard and nail a PB

BEGINNING LUTEAL PHASE= LESS MUSCLE BUILDING BUT GOOD FAT BURNING.

LATER LUTEAL PHASE= CATABOLIC TIME (BURNING FAT AND MUSCLE)

This is a phase that you will feel like you are working harder than normal your heart rate is elevated and breathing a bit more difficult.Athletes often figure this in to there training and use it as a recovery week dropping the intensity down. So keep these factors in the back of your mind as you go about your workout. By more clearly understanding the changes taking place in your body, you can help reduce the chances of them affecting you negatively

 

By Sonya keay

Vision Personal Training Hamilton

 

 

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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