Title : Fitness synchronized your calendar: Put your hormones work for you
link : Fitness synchronized your calendar: Put your hormones work for you
Fitness synchronized your calendar: Put your hormones work for you
One day you feel you could climb Mount Everest or run an half marathon as if nothing ... 😉 But then the next day you feel really bad mood. Have you ever considered that this could be related to hormones? In today's installment of our " Your healthier and happier # RuntasticSummer2016" series, we show how you can use your menstrual cycle to your advantage, improve your fitness and build muscle.
How does the menstrual cycle work?
Normally, when you hear the words "hormones" and "fitness" in the same sentence, you probably think of bodybuilders bulging pumped full of steroids. However, hormones and fitness can also be their own personal success story if you know how to use your menstrual cycle to your advantage. Research has shown that coordination of training with your menstrual cycle can be very beneficial. But first, as you've probably forgotten most of what you learned in biology class, let's take a look at how the menstrual cycle works. That is, if your body is not in any kind of synthetic hormones (ie, the pill).
Progesterone and estrogen are the two major hormones involved in the menstrual cycle. The cycle begins on the first day of the period and ends on the last day before the next menstruation and lasts, depending on the woman, between 25 and 35 days. In the first half of the cycle, estrogen causes the lining of the uterus to grow. During this time, estrogen levels in the blood are higher. In the second half, progesterone plays the lead role: this hormone prepares the uterus for implantation of a fertilized egg. If the egg is not fertilized, the period begins. And then the cycle begins again ...
estrogen fuels your muscles
There have been a number of studies in recent years spent planning exercise around menstrual cycles. For example, a study took muscle samples of women during various phases of their cycle to show how the body's own hormones influence muscle growth. women participating in the study exercise on different days of their cycles were requested. The results were quite spectacular: when women worked out shortly before ovulation, their training was much more effective than in the following days. Why? Because estrogen levels arise at the time of ovulation in preparation for fertilization. Body reproductive strategy during this time is feeling strong, beautiful and fit. Naturally, this also comes in training, while practical.
The interesting thing is that estrogen promotes the production of protein - and therefore building muscle . Progesterone, on the other hand, is said to have a catabolic effect. This means that the hormone inhibits muscle growth .
Note: Of course, there are two sides of the coin 😉 This is also true of estrogen. While sex hormone strengthens muscles, but also loosens the tissue! That's why you should not get carried away with their "power of ovulation." Otherwise, you may find yourself quickly injured.
Weight loss? It has to be progesterone
But the post-ovulation also comes with certain benefits: Progesterone, the main hormone during this time, really it speeds up your metabolism. And therefore - you guessed it - our fat burning, too. So if you want to lose a few extra pounds, interval training is always a good option, but particularly effective during this time.
Development during its period ... yes or no?
After the "progesterone phase," begins his period, provided that the egg was not fertilized. Because many women feel tired and out of sync with their bodies during this time, the question often arises whether the sport is a good idea or not. In this case, the same rule applies as usual. Listen to your body and see how it feels after another activity fitness gear or
Good news is that a moderate run can help reduce stomach pain associated with her period by stimulating blood circulation. In addition, the movement will trigger the release of "happiness hormones" serotonin and endorphins. Therefore, there is no reason not to exercise during your period - but you must decide for yourself if you want to take some Recovery time or not.
Therefore, you feel like jogging? Well, before hitting the pavement, you may want to check out 8 questions each female runner wondered .
hormones in the pill to stop muscle growth
Finally, another study of EE interesting. UU. which deals with the synthetic hormones found in the Pill: 70 women were asked to make a specific training and were instructed to ingest the same amount of protein. The results? Women who do not take the pill were able to put 60% more muscle mass! Therefore, the tablet has a negative effect on muscle growth.
Briefly: is certainly very important to know your cycle - and use it occasionally for your fitness sessions. But sport should not be limited to the first half of your cycle 😉 Because of the quantity benefiting from training always it depends on a thing :. Yourself
What is your opinion about the training planning around your menstrual cycle? Let us know what you think in the comments below in Instagram Twitter or Facebook and do not forget to use the hashtags # RuntasticSummer2016 and #femalechallenges !
And next week our nutritionist Julia will show you how to have a barbecue night is healthy and delicious! 
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