How is the menstrual cycle synchronized depending on the mode, but what is the type of entrainment? Devise an exercise and menstrual cycle function planner and optimize its consistency? Examine cell of plus pres.
Can Cycle Timing Help Your Training?
The female body is linked to hormonal fluctuations. The phases are accompanied by a concentration of hormones that alter the course of the phases by concentration plus failure. These phases influence many processes in the body and the different types of metabolism, and the entire energy metabolism.
This is the idea that appears of the entrainment synchronizer during the menstrual cycle. In simple terms, an important adapter to enter the current phase.
The phases of the current menstrual cycle include:
- The follicular phasewhich lasts for a long time during day 1 to 14 of the menstrual cycle and begins on the first day of the menstrual cycle.
- ovulationThis is the general product of the 14th but may vary.
- The luteal phaseThis is usually part of the 14-day cycle, usually between days 14 and 28, after which the new menstrual cycle begins.
You should also consider the recommendations for the types of exercises adapted to the cycle phase and the duration of the test. Additional examples of misinformation:
- Vous devriez onlyment resayer l’entraînement en force autour de l’ovulation.
- Don’t worry about the hanging HIIT of the lutéale phase.
- Before menstruation, strength decreases to 50%.
- Depending on menstruation, there is no need to be careful with exercise and exercise and no need to exert force.
More la verite est:
Currently, there are no scientifically supported training recommendations related to your Actuellement phase, but there are no scientific research recommendations during the menstrual cycle phase. For example, it is advisable to follow a yoga practice that follows the lutéale phase of the cycle, as well as a popular physical training recommendation.
And revenge, many women do not respect the WHO recommendations and physical activity. No general information is required to evaluate the results and say the statements.
The nature of current literature is very limited. It is possible that the performances are sporting and that the enthusiasm of some women follows suit during the lutéale phase. However, it is not necessary to be general, but it is also not necessary to observe individuality.
In general, it is important to follow the recommendations for exercise and operation of the bicycle. Instead, it is preferable to focus on the basics of training. And if you’re more than willing to do it, you should also consider the cycle and use the tips in the article.
Les Cinq Grands pour les Femmes Actives Physiquement
Learn more about the timing of exercise during the cycle, before the insured has the basis for the body and menstrual cycle, as well as coverage. Celles-ci includes the ‘cinq grands’ for physically active women:
calories
And with the active physiology of a woman, with the brûle energy of her body, this means constant reapproval!
The optimal energy approach for a woman’s fitness is based on 40 to 60 kcal per kilogram of mass, which results in the remainder after subtraction of body mass. For example, if your body does physical activity, 70 kilograms and you will still have a body weight of 20%, you will need 56 kilograms of greater mass.
To determine your minimum energy needs, multiply this value by 40-45. Cela has a low calorie environment of 2,500 kcal per day. This value can increase to 3,300 kcal or more if you are very active.
Pro Tip: Depending on the diet, it is also advisable to consume more than 30 kcal per kg of mass, which increases the risk of R-EDS (Relative Energy Deficiency Syndrome in Sport).
Glucides
Carbohydrates are mainly used in endurance sports. If you are prepared for deficiencies and carbohydrates, it is more likely that you will be able to cope with adequate consumption, which means that you will be able to continue pedaling and limit your actions.
The exact amount of glucose needed depends on the individual and the amount of 5-7 g/kg needed for the body to do intensive work. However, it is only 130-150 g per day.
An exception is the strict ketogenic regime, but it is necessary to use the permanent method of 40 to 50 g of glue per day.
Proteins
A daily intake of 1.2 to 2.2 grams of protein per kilogram of body weight is essential for athletics. This ensures that the body will be optimally regulated and rebuilt.
Entry fee
Since you are so synchronized with the introduction of the cycle, you are not free to incorporate it radically differently during the cycle. Fighting different full-bodied stimuli every September of every day puts useless stress on your body.
Consequently, the plan for the implementation of the rest is similar and the cost for development corresponds to the current level of performance.
Sommeil and recovery
The big five elements for physical and active women also include sommeil and repos. This means that every day includes:
Synchronization of exercise during the cycle : comment ça fonctionne
If you know the basics and how you use them to implement the exercise and harmony with the cycle, you will never have a problem! J’ai également de nombreux conseils et destuces pour vous.
1) COLLECTION OF DONNÉES ET APPRENEZ À CONNAÎTRE VOTRE RYTHME
The correct structure for the course of the cycle is the correct adaptation to the symptoms and schedules.
To do this, you can start with the données collector during the following months. So pay attention to subjective feelings associated with the activity and environment, document symptoms of events, and use polar sports data for schedule recognition.
And according to Polar Flow measurements, the probability of greatest interest is given:
You should take note of the effort required to secure the training session during the training notes in Polar Flow.
And basically, you pedal like an influencer toutes ces choses. Reconnaissez-vous des schemes dans toutes ces données?
2) Drag and heart rate function and ressenti.
In addition to the heart rate increase function, you can control the effectiveness of the training intensity. The way the procedure is performed requires ensuring the volume and intensity of the input to be real and not fluctuating at all.
This is beneficial to you, especially if you feel more likely due to your cycle. In this case, you will be able to reduce the awareness of the intensity of your input sessions.
You can also use your subjective feelings. The drag also needs to be adjusted, which means it needs to be done and it refers to the drag force.
A method developed for the preparation of Taux d’Effort Perçu (TEP) is mentioned. The TEP guide from 1 to 10 will last a long time depending on current performance. And very carefully, you should pay close attention to the details of the essays, while you are still aware of them.
3) ADAPTEZ VOTRE FOOD REGIME
Diet has the most significant effect on menstrual cycle symptoms during admission. With the simplest steps, you can also follow the acting steps and add some additional parts to the body:
- Increase the intensity of your energy during the light phase. The additional base supplement of 2 to 12% is added during the period.
- Mangez des glucides author de l’entraînement.
- Buvez suffisamment d’eau tout au long de la journée.
- Use coffee for cycle fatigue.
4) Small adjustments during training
If you want to learn more, you can also add small adjustments to your training. For example, you should prepare a complementary solution for the end of the cycle and plan the next cycle to complete the cycle.
Souvenirs are a cause for concern for a total change thanks to the sports plan and training, but also for microchanges.
5) RESTEZ CURIEUX AND CONTINUEZ À VOUS CONNAITRE
If you’re trying to sync your training with your cycle, put your curiosity to rest and continue your knowledge.
Even two cycles are not identical. Les gens évoluent, et les circumstances dans lesquelles vous vivaz changent également. More than anything, there is a lot of energy and energy available. Continue to study the nature of the sport and use subjective observations to distribute necessary changes.
Cycle Synchronization: Conclusion
Menstrual cycle synchronization is a fascinating topic. Malheureusement, de nombreux myths and statements ace subject sont scientifiquement infondés.
Before preparing with this approach, all female athletes should optimize their bases, inform them about energy support, carbohydrates, proteins, intake planning and regeneration.
If you start with your menstrual cycle, start with your body and watch your rhythm. Read more about Polar sport to help you see the schedules you follow. In addition, the mentioned tips help you with the symptoms of the cycle.
Sources:
https://www.frontiersin.org/articles/10.3389/fphys.2020.00517/full
https://pubmed.ncbi.nlm.nih.gov/32661839/
https://pubmed.ncbi.nlm.nih.gov/34047411/
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The information contained in the articles published on the Polar blog cannot replace personalized advice from health professionals. Please consult your cédecin before starting the entire new remise program.
