In the month we celebrate and honor the female figure, we bring up one of the topics that negatively impacts a Woman's routine: Premenstrual Tension.
Besides often interfering with an exercise routine, Premenstrual Tension can negatively affect the quality of life of a Woman. Therefore, integrating physical exercise into this challenge is very important.
If you are a fitness professional and face this challenge, you should know that physical exercise can be a powerful ally in combating the symptoms of this condition.
What is Premenstrual Tension?
Premenstrual Tension consists of a series of physical and emotional symptoms that many Women experience before the start of the menstrual cycle. These symptoms can vary, ranging from abdominal cramps, bloating, and headaches to mood swings, irritability, and extreme fatigue.
Although there is no specific cause for these effects, experts believe that variations in estrogen and progesterone levels during the menstrual cycle may affect some Women who are more sensitive to these hormones. Others may have a genetic makeup that makes them less susceptible to PMS, experiencing no changes.
How can physical exercise be an ally?
There are many ways to combat these effects: getting the recommended sleep (7 to 8 hours per night), consuming more proteins and less salt, sugar, and coffee, eating more fruits, vegetables, high-fiber foods, and lean meats while avoiding salt and other foods and drinks such as sodas, canned, and processed products.
Physical activity is a “must” in how to combat Premenstrual Tension. Besides helping to release endorphins, which can elevate mood and reduce feelings of anxiety and irritability often associated with Premenstrual Tension, increased blood flow during exercise can also help relieve cramps and reduce bloating, providing physical relief to all Women.
The menstrual period is very sensitive for Women, and therefore different types of exercise can have different impacts on the body and mind. Low-impact exercises such as Yoga or Pilates, for example, can help stretch muscles and relieve tension without causing additional stress to the body. Aerobic exercises like light running or brisk walking can increase blood circulation and improve mood. Strength training can also be beneficial in some cases as it strengthens muscles and reduces menstrual cramps.
It is important to emphasize that all these exercise examples should be adapted to each athlete, and professional advice is always a guarantee that should be ensured and never ignored.
Regular exercise is also associated with better sleep quality, which can be especially beneficial during PMS when hormonal changes can disrupt sleep patterns. Adequate sleep is essential for hormonal health and can help reduce irritability and fatigue during this period.
Assuming fatigue is a very common effect during this period, it is up to the athlete or Personal Trainer to have the resilience to understand that quitting training should never be an option, but rather adjusting the type of exercise as needed: listening to our body and respecting its signals is vital!
Final Considerations
From pain relief of cramps to mood improvement and stress reduction, regular physical exercise offers a variety of benefits that can significantly improve the quality of life for Women during this often challenging period.
Still, it is worth remembering that every athlete is unique and what works for one person may not work for another. Therefore, it is essential to listen to the body, respect its limits, and adjust the intensity and type of exercise as needed to meet individual needs during the premenstrual period.
As we continue to celebrate the Strength and Resilience of Women throughout March, we encourage all Women to believe in the benefits of increasingly incorporating physical exercise into their routines and, at the same time, urge all fitness professionals to include these topics in the training plans they design for their athletes.
Join the Movement #EmpoweringWomenBoomfit and celebrate with us the Women who have fought the most for women’s rights! In all orders, you will find pop-art images of various Women, which we invite you to share on social media, tagging BOOMFIT. At the end of the campaign, everyone who accepted to be part of this Movement will receive a message from us.
Great workouts... and celebrate the Woman within you!
