Training plan for the women's cycle. The body gets rid of unnecessary elements

A common question: can I get pregnant if unprotected intercourse occurs on a certain day of the menstrual cycle? This worries many women who ask it on various medical forums. To answer these questions yourself, it is enough to understand the mechanism of the probability of pregnancy depending on the moment of the menstrual cycle, which we will introduce you to.

Please note that in this article we are starting from the following premise: the sexual intercourse was not protected, therefore the woman can become pregnant. We did not take into account such important factors for conception as the reproductive ability of the partner, gynecological problems of the partner, and compatibility in the couple. Such individual characteristics of sexual intercourse can certainly play a role in the onset of pregnancy.

Of course, women ask the initial question about the possibility of getting pregnant on a certain day of the cycle for two reasons: some want to increase their chances of conceiving, while others want to do the opposite.

Calendar method: reliable or not?

What else needs to be taken into account to determine the possibility of getting pregnant?

• Unprotected sexual intercourse followed by emergency contraception
• A new menstrual cycle has begun (periods)
• Pregnancy test remains negative several weeks after unprotected intercourse

The most common situations: the ability to conceive a child depending on the menstrual cycle

Just recently we told you whether it is possible to practice. But in fact, it is very important to know what happens to the female body during the entire cycle, and not just in its first days.

Taking into account the phases of the menstrual cycle gives the coach and trainee an additional hint on how to distribute loads so that they contribute to the development of physical qualities.

The question of whether it is worth playing sports at all during critical days (CD) can be answered unequivocally: It’s worth training if your health allows it. Long-term research by scientists says that depending on the nature of the course menstrual function, female athletes can be divided into 4 groups:

• First group(approximately 50% of female athletes).
  Feel good and general state according to functional test indicators. Show high sports results during all phases of the cycle.
• Second group(about a third of female athletes).
  During menstrual phases s experience general weakness, fatigue, drowsiness, lack of desire to exercise. Objectively: There is a decrease in blood pressure and an extension of the recovery period after functional tests.
• Third group(about 5% women).
  In the first days of the cycle they experience increased irritability, feeling of "stiffness", pain in the lower abdomen, headache, restless sleep. Objectively: Heart rate increases and blood pressure increases, especially maximum.
• Fourth group(about 5% women).
  During menstruation, such athletes develop a complex of symptoms similar to manifestations of intoxication: general malaise, nausea, aching pain in joints, muscles, restless sleep. Objectively: Heart rate and breathing increase, blood pressure is either normal or decreases.

Training plan within a cycle

On average, the monthly female cycle is 28 days. This period is divided into 5 phases depending on changes in the level of major hormones that affect the body. The recommendations given for each phase must be taken into account by all women, regardless of how they feel during the cycle.

Menstrual phase (1 – 5 (7) days)

Physiology of the phase:

• follicle growth and the beginning of active estrogen production;
• the number of red blood cells in the blood decreases (by about 1 million) and the level of hemoglobin decreases (by 15%). Such changes are observed in 50% of women. On the 8-10th day after the first day of menstruation, these indicators return to normal.
• the aerobic capacity of the body decreases;
• during exercise, the heart rate and breathing rate increases;
• Muscle strength, speed and endurance may decrease, but flexibility improves;
• the pain threshold and susceptibility to injury increases.

During this period, you should not plan complex strength training and put an accentuated load on the muscles. abdominals. If your health worsens these days, you can focus on gentle practices, stretching, and relaxation.

Low-intensity and moderate exercise, according to experts, will help you painlessly and easily survive KD and relieve cramps in the abdominal area by increasing blood circulation in the pelvis.

Replace your usual workouts with low-intensity strength training (fewer sets), gentle yoga, Pilates, swimming, walking and gentle cycling.

The reason for refusing physical activity these days may be painful periods, general bad feeling and, in general, a woman’s reluctance to engage.

Postmenstrual phase (6(8) – 12(13) days)

Physiology of the phase:

• the level of estrogen production increases sharply, stimulating an anabolic effect in muscle tissue;
• growing general level progesterone and testosterone;
• overall performance and endurance increases;
• The cardiovascular system works better.

This better days to train your strength and endurance. You yourself, most likely, have noticed how a lot of strength and energy appears after a CD. This is a great time for fitness, working with weights on large muscles throughout the body, as well as for cardio of any type.

You can do HIIT, CrossFit, cycling, kickboxing and go through all sorts of intensive bootcamp-type programs.

Ovulatory phase (13–15 days)

PHASE PHYSIOLOGY:

• estrogen levels are just beginning to decline from their highest levels, and progesterone levels are still low;
• there is a decrease in performance, physical labor requires more expenditure from the body;
• a woman can feel mild pain lower abdomen, increased appetite and libido;
• in women, the part of the brain responsible for emotions and memories increases (research by scientists from the Max Planck Institute);
• a woman is at the peak of her fertility, sexuality and femininity.

High estrogen levels negatively affect collagen metabolism, so the risk of injury during this period is quite high.

Professional trainers recommend slowing down and do yoga, dancing, ballet, Pilates, you can arrange long cardio sessions for yourself - this is a regular run at an average pace at fresh air or running on the elliptical machine at the gym.

Postovulatory phase (16 – 24 days)

PHASE PHYSIOLOGY:

• estrogen begins to decrease, and progesterone, on the contrary, begins to actively increase;
• possible mood swings, increase in body temperature by 1 degree;
• decreased performance, feeling of bloating and swelling throughout the body;
• Metabolism becomes less active compared to the follicular phase, and the body is less willing to burn fat.

A balanced, balanced diet will best help reduce discomfort in the body.

For physically prepared girls, during this phase of the cycle, training is recommended that helps the body use fat as fuel. There is less strength at this stage, so short intense exercises, short interval running on a cardio machine, intense aerobics, strength or active types of yoga (Ashtanga-Vinyasa Yoga), tai-bo, swimming are suitable.

Training will give a natural surge of endorphins, lift your mood, make you feel better, and increased sweating during this period during physical activity will help remove excess fluid from the body.

Premenstrual phase (25 – 28 days)

PHASE PHYSIOLOGY:

• the concentration of estrogen and progesterone in the blood falls, reducing the functionality of the body;
• probably depressed mood, irritability, apathy;
• slight weight gain is possible (this is normal!).

Trainers allow you to skip a couple of classes at the end of the cycle if your condition is not at all conducive to performing exercises. During physical activity, it is recommended to avoid jumping, abdominal stress and inverted yoga poses. The power load should be moderate.

Compared to other phases of the cycle, the intensity of exercise during this period should be the least.

Walking in the fresh air and swimming will help relieve unpleasant symptoms of the premenstrual phase..

Researchers at the University of Sports in Vancouver say women who exercise regularly report less breast tenderness, bloating and mood swings compared to those who don't exercise.

If your cycle is more or less than 28 days, you should carefully observe yourself for 2-3 months in order to more accurately determine the moments of transition from one phase to another.

INFLUENCE OF CYCLE PHASES ON THE PHYSICAL AND PSYCHOLOGICAL STATE OF A WOMAN

Menstrual function begins during puberty and continues until the age of 45-55. Regular cycle is established immediately after menarche (the period when menstruation first appeared) or over the next 1.5 - 2 years.

Its duration is calculated from the first day of the onset of menstruation to the first day of the next menstruation and is characterized by a fairly wide range of individual physiological fluctuations (from 21 to 35 days, on average - 28).

A normal cycle consists of two main phases of changes in ovarian function: follicular and luteal.

• Follicular phase(0 – 14 days). During this time, the formation of a dominant follicle occurs, and ovulation occurs (the release of the egg from the follicle).
• Luteal phase(14 – 28 days). After the release of the egg from the follicle, the ovary forms corpus luteum, which releases estrogen and progesterone to prepare the body for pregnancy.

On physiological state, a woman’s desire and ability to devote herself to physical activity influenced by hormone levels and external factors.

• Changes in hormone levels in different phases of the cycle.
  The greatest influence on the female body during the menstrual cycle is exerted by estrogens (estradiol), gestagens (progesterone) and androgens (most of all testosterone).
• External factors.
  Over the past decades, a sufficient number of observations have accumulated that show that training at a professional level or regular intensive CrossFit classes can lead to disorders of the reproductive system of female athletes.

RESEARCH AND OPINIONS

According to Elena Kochetkova and Olga Oparina, biological rhythms are closely related to physical performance. The main research in this area concerns female athletes and the influence of their biological cycle on athletic performance. It is known that the course of MC affects women sprinters the least and most of all – athletes training for endurance.

According to numerous studies in various sports disciplines, the most unfavorable phases of the cycle for serious physical activity are phases 1, 3 and 5. During these phases, the lowest rates of speed, strength, speed-strength exercises, as well as speed endurance were recorded.

Directly on the days of menstruation, it is not recommended to perform strength exercises that are accompanied by straining, sudden movements and cooling the body. The volume of strength training these days should be small.

It has been established that with increasing experience in sports performances and growth in sportsmanship, the bad influence so-called unfavorable phases on special performance (performance associated with a certain type sports). Thus, the more trained a woman is, the less Negative influence phases 1,3 and 5 she experiences, provided there are no problems with the MC due to serious physical exertion.

In practice, your coach or you yourself must take into account the decrease in performance and psychophysiological functions of the body in different phases cycle

A large load on the pelvic muscles, abdominal muscles and cardiovascular system during the premenstrual and menstrual phases can adversely affect the health and dynamics of a woman’s cycle.

It is optimal to complicate the training program as much as possible on postmenstrual and postovulatory days. During periods of decreased performance, it is necessary to avoid heavy physical activity and rest more often.

CONCLUSIONS

The menstrual cycle is an automated, streamlined process designed by nature. This is definitely not a disease, but only a feature of the female body, but the feature is important because it is responsible for reproductive function.

Physical activity, which takes into account the woman’s condition at each moment in time, contributes to a painless and calm course of the cycle.

Knowing the patterns and cyclical distribution of hormones, as well as observing yourself throughout the month, you can independently adjust your training schedule. Within one direction, you can increase and decrease the intensity of classes. Within different ones, plan so that more intense training coincides with phases of increasing performance.

In general, everything is quite individual, you need to listen to your body. Exercise for your health and remember to rest when your body requires it.

Literature:

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2. Human physiology / Ed. G.I. Kositsky. – 3rd ed., revised. and additional – M.: Medicine, 1985. – 544 p. with ill.
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4. Orlov R.S. – Normal physiology: textbook. – 2nd ed., rev. and additional – M.: GEOTAR – Media, 2010. – 832 p. : ill.
5. Physiology of sports and motor activity— Wilmore J.H., Costill D.L. - Textbook. - Kyiv. Olympic literature, 1997. – 503 p.
6. Belyaeva K.G., Glushchenko, Karlyuk Yu.N. On the level of special performance of track and field athletes in various phases of the menstrual cycle / In the book: Women's sports. 1995.
7. Kalinina N. A. Diagnosis and prevention of disorders of the reproductive system of female athletes // Theory and practice physical culture. 2004. №1.
8. Kochetkova E.F., Oparina O.N. — Physiological features of the organization of the educational and training process of girls in strength sports // Research in the field of natural sciences. 2014. No. 8 [Electronic resource]. URL: http://science.snauka.ru/2014/08/8264
9. Dissertation on the topic “Adaptive changes in psychophysiological functions in women under the influence of physical and emotional stress” Candidate of Biological Sciences Bulatova Tamara Evgenievna, Kurgan 2004
10. Electronic scientific journal Modern problems of science and education ISSN 2070-7428 Magazine issue No. 4 for 2015 “MENSTRUAL CYCLE: DISORDERS WHEN EQUALIZING THE LENGTH OF THE THIGH AND CHIB, RESTORATION ALGORITHM”
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Internet resources:
12. Eunsook Sung, Ahreum Han, Timo Hinrichs, Matthias Vorgerd, Carmen Manchado and Petra Platen: “Effects of follicular versus luteal phase-based strength training in young women,” SpringerPlus20143:668,
DOI: 10.1186/2193-1801-3-668©, Sung et al.; licensee Springer. 2014, Published: 11 November 2014.
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14. Biological rhythms and the influence of the phases of the menstrual cycle on the performance of female athletes. O.V. Golubkova, obstetrician-gynecologist, master of sports

In this analysis, the “ideal” 28-day cycle is taken as an example.

Day 1

Start day menstrual bleeding- first day of the cycle. Bleeding occurs due to the rejection of the endometrium - the layer of the uterine mucosa, the “featherbed”. This happens against the background of a decrease in the concentration of the main “female” hormones - progesterone and estrogen. During this period, the number of prostaglandins (pain mediators) that stimulate uterine contractility increases. What is good for the body (the uterus contracts, getting rid of the old endometrium), for a woman becomes an extremely unpleasant moment in everyday life, because the first day of menstruation is in most cases accompanied by pain and heaviness in the lower abdomen. Painkillers often taken during this period have serious side effects- irritate the gastric mucosa, and, as a result, contribute to the development peptic ulcer. That is why the best approach to solving the problem is menstrual cramps- taking natural medications.

Day 2
The most “important” follicle, which bears the egg, begins to develop in the body. Discomfort and soreness may persist, but sensitivity to pain is still high. We so want to be beautiful, but it is at this moment that hormones work against us. Due to low estrogen production, the activity of sweat and sebaceous glands becomes more intense. It is important to pay more attention to your skin, such as using soft makeup. It should be remembered that now hair changes its chemical structure and is less easy to style, and hair coloring done during menstruation lasts less. During this period, you should postpone a visit to the dentist, hair removal and other unpleasant manipulations for 4-5 days.

Day 3

In the uterus, after rejection of the mucous membrane, a wound surface is formed, in addition, the cervix these days is as open as possible. Due to these factors, there is high probability infection, which means it is advisable to abstain from sex, or at least protect yourself with barrier contraception methods.

Day 4

“Critical days” are coming to an end, and therefore the mood is significantly elevated, but you should not overestimate yourself. At this time, any activity associated with heavy physical exertion is contraindicated, however, light morning exercises help reduce the duration of menstruation and the amount of blood loss.

Day 5

The healing process in the uterus is completed. On average, during normal menstruation a woman loses about 100 ml of blood, which is not so much, but if menstruation lasts more than 5 days and the discharge is heavy, then the woman may develop iron deficiency anemia.

Days 6 and 7

In a renewed body, metabolism accelerates - excess calories are burned more intensely, protein for muscles is more actively synthesized, fat is broken down, the overall tone of the body, endurance and strength increase. The “important” follicle, which increases in size every day, produces more and more estrogen. At the same time, the level of testosterone begins to increase, which is responsible in the female body for qualities usually attributed to men: a sharp mind, good performance, excellent memory and ability to concentrate. Estrogen and testosterone together drive away habitual drowsiness, giving vigor and freshness of thoughts better than any coffee.

Day 8

Nowadays, the concentration of estrogen in the blood, the main hormone of femininity, is increasing every day. Skin, hair and nails become most susceptible to various cosmetic procedures and just glow with health. After depilation carried out these days, the skin remains smooth and soft longer than usual.

Days 9 and 10

There is nothing left until ovulation. These days, the chances of getting pregnant increase significantly. If you are dreaming of having a girl, now is your time! There is a theory according to which sperm with an X chromosome (which determines the female gender of the unborn child) are able to “wait” longer for the release of the egg from the ovary in the woman’s genital tract, so you have about 4-5 days in reserve. On the day of ovulation and immediately after it, the possibility of conceiving a boy increases.

Days 11 and 12

By this day, thoughts about work become more and more distant, and thoughts about love truly absorb your entire consciousness. The main hormones responsible for female sexuality and libido occupy a leading position. A woman's excitability and sensitivity increases erogenous zones, and also a special smell appears that can attract male attention.

Days 13 and 14

Under the influence of estrogen, the wall of the mature follicle bursts, and the egg is released into the abdominal cavity. This releases a small amount of blood into the abdominal cavity, and some women may even feel tenderness in the lower abdomen on the right or left (depending on which ovary ovulated in). When it enters the abdominal cavity, the egg is captured by the fallopian tube and sent towards the “masculine principle”. On the day of ovulation, a woman has the highest libido and is able to experience the most vivid sensations from intimacy with a man. Sexologists say that if a woman regularly abstains from sex during the days of ovulation (for fear of an unwanted pregnancy) and does not experience orgasm, then her libido can steadily decrease over time. In order for sperm to reach the egg as quickly as possible, the mucus that protects the entrance to the uterus is liquefied, and casual sex these days is fraught with sexually transmitted diseases.

Day 15

At the site of the burst follicle, a corpus luteum begins to form. This is a special formation, and, regardless of whether fertilization has occurred or not, it will prepare the body for pregnancy within 7-8 days. The corpus luteum begins to produce the hormone progesterone, the main hormone of pregnancy, its goal is to turn an active and carefree girl into an expectant mother.

Day 16

Progesterone begins to prepare the uterine lining for egg implantation. Be especially careful with carbohydrates, as in this phase of the cycle your appetite increases and weight gain occurs most quickly.

Day 17 and 18

The body actively stores nutrients for future use, resulting in changes in fat metabolism. Excess fat noticeably spoils the figure and creates increased load on the heart and blood vessels. Therefore, during this phase of the cycle, try to increase the proportion of vegetable fats in your diet. daily nutrition, add garlic and red fish to your diet, enrich your diet fermented milk products and fiber.

Day 19

Although ovulation is already behind us, during the second phase of the cycle the body maintains a fairly high level of testosterone, which increases libido. Testosterone production is higher in the morning - fill the dawn hours with passion and tenderness.

Day 20

The blossoming of the corpus luteum and the concentration of progesterone in the blood reaches its maximum value. At this time, the egg, moving through the fallopian tube, approaches the uterus. It is believed that from this day on, the likelihood of pregnancy is significantly reduced.

Days 21 and 22

On the background higher level progesterone, which acts as an antidepressant, we become “impenetrable” to troubles and other stressful situations.

Day 23

There are changes in the structure connective tissue: hypermobility appears in the joints, ligaments become more stretchable. Women receive the greatest number of injuries, especially those related to sports, on these days.

Day 24

These days, due to the difference in hormone levels, there may be problems with intestinal function. The activity of the sebaceous glands increases, pores expand, and acne may appear. Try to pay more attention to your diet these days.

Day 25

A woman develops a special smell that allows a man to feel that a forced period of abstinence is approaching. There is a possibility that this fact is the reason for the synchronization of cycles in several women living together for a long time.

Days 26 to 28

A woman becomes sensitive and vulnerable, at this time she needs support. The mammary glands become engorged and painful, daytime sleepiness, headaches, anxiety, apathy and irritability - is this enough to ruin your mood? Experts believe that chocolate and sex can be an excellent medicine these days.

Reproductive system responsible for human reproduction. The main links of this system are the hypothalamus, pituitary gland, ovaries and uterus. Outside of pregnancy, a woman's reproductive system works cyclically. The most striking manifestation of its cyclic function is regular menstruation.

Menses is regular monthly bleeding from a woman’s vagina. Menstruation is one of the most striking features inherent only to the female body.

All processes in the reproductive system of a mature woman occur cyclically, i.e. with a certain periodicity, repeatability, and the most striking manifestation of the end of one cycle and the beginning of another is menstruation.

Menstrual cycle- this is the period from one menstruation to another and is considered from the first day of the previous menstruation to the first day of the next.

The normal duration of the menstrual cycle is 21-35 days. In addition to duration, regularity is very important here. Ideally, the duration of the individual cycle does not change from month to month. Fluctuations within 3 days are acceptable. Consider a standard 28-day cycle. Normally, a healthy woman's menstrual cycle has 2 phases. At 28- daily cycle the first and second phases take 14 days each. In the first 14 days, a woman’s body prepares for a possible pregnancy. In the brain, the pituitary gland produces two main hormones that influence a woman’s menstrual cycle: follicle-stimulating hormone (FSH) and luteinizing hormone (LH).

Under the influence of FSH, an egg matures in one of the ovaries, and the inner lining thickens in the uterus in order to receive a fertilized egg. The main hormone secreted into the blood is estrogen. It helps a woman look good, active and cheerful.

After 2 weeks it happens ovulation- release of a mature egg from the ovary.

This process occurs due to a sharp increase in the level of LH in the blood, which reaches its peak. At this point, some women experience slight pulling sensations in the lower abdomen. Very rarely there may be spotting bloody discharge from the genital tract. After the egg is released into the abdominal cavity, it is captured in the ampulla of the fallopian tube and very slowly begins to move along it. If at this moment sperm meet on her way, fertilization will occur and pregnancy will occur.

From the moment of ovulation, the second phase of the cycle begins, its main hormone is progesterone. At this time, at the site of release of the egg in the ovary, under the influence of LH, the corpus luteum matures, which, in the event of pregnancy, will initially ensure its safety. In the uterus, the inner lining loosens to accept the fertilized egg. If the egg is not fertilized, hormone levels drop sharply and the lining of the uterus is gradually shed along with a small amount of blood - menstruation begins. This is where one menstrual cycle ends and the next one begins.

The “ideal” menstrual cycle is considered to be an ovulatory, fully hormonally provided menstrual cycle lasting 28-30 days.

Many gynecological and serious therapeutic diseases can cause a “breakdown” of the reproductive system, which is reflected in all kinds of menstrual irregularities (bleeding, irregular menstruation, absence of menstruation) and infertility.

Types of menstrual dysfunction

Primary amenorrhea- absence of independent menstruation in a woman’s life

Secondary amenorrhea- absence of independent menstruation for 6 months or more

Polymenorrhea- frequent menstruation (cycle less than 21 days)

Oligomenorrhea- rare menstruation (cycle more than 35 days)

Dysmenorrhea- painful menstruation

Metrorrhagia- irregular uterine bleeding

Menometrorrhagia- heavy, frequent, prolonged menstruation

Dysfunctional uterine bleeding- abnormal uterine bleeding caused by hormonal imbalances in the reproductive system.

Among menstrual dysfunctions, the most common are irregular menstruation, insufficiency of the second (luteal) phase of the menstrual cycle (LLP) and anovulation (lack of ovulation).

Why is ovulation necessary?

Ovulation- is the release of a mature egg capable of fertilization from the ovarian follicle.

Ovulation- the most important condition for pregnancy. Among women childbearing age it happens in almost every cycle. Its frequency is regulated by hormones of the hypothalamus, pituitary gland and ovaries.

Signs of ovulation can be short-term pain in the lower abdomen, an increase in mucous discharge from the vagina in the middle of the cycle, a decrease in basal temperature on the day of ovulation with its subsequent increase.

Objective diagnosis of ovulation is possible based on ultrasound data, ovulation tests, and the level of progesterone in the blood plasma on days 21-23 of the cycle.

Anovulation- a condition in which a woman does not ovulate. Among the causes of infertility, ovulation disorders account for 27%.

Violation of ovulation processes ( late ovulation, its absence) leads not only to reproductive dysfunction - infertility, but also to NLF, and, consequently, menstrual cycle disorders - rare irregular menstruation, dysfunctional uterine bleeding.

Have you noticed that in one workout you are ready to move mountains, and in another you just want to lie down on the mat, or better yet, hide under it? It's all about our female cycle and how the "batches" of different hormones change depending on the day.

As a person who trains regularly, I have often wondered what impact the female cycle has on the quality and effectiveness of training. It turns out that it was not in vain that I thought about it. By the way, I have rarely met coaches who would ask such a question. But in vain.

In many ways, the correctly selected load in different phases of our female cycle determines the effect of going to the gym.

To clarify for myself all the nuances of this delicate issue, I turned to an expert - gynecologist at the IVF Center for Reproductive Medicine Svetlana Zhukovskaya.

Svetlana Zhukovskaya, obstetrician-gynecologist, doctor ultrasound diagnostics at the Center for Reproductive Medicine "IVF", graduate student of the Department of Obstetrics and Gynecology of the Belarusian State Medical University.

Svetlana explained to me the intricacies and told me how our mood, energy and hormonal levels fluctuate on different days of the cycle. And how to adapt your training program to this process.

So, a little theory.

What is the menstrual cycle? This is the period from the first day of menstruation to the first day of the next one.

— For most women, the duration of the menstrual cycle is 28–32 days, so we will consider all the processes occurring in the body using the example of an average cycle of 28 days. By the way, a significant lengthening or shortening of the menstrual cycle (less than 23−25 and more than 32 days) is a reason to contact a gynecologist, since deviations from normal duration may be associated with hormonal imbalance and disruption of the proper functioning of the female reproductive system, says Svetlana.

What are the phases of the cycle and what happens in each of them?

The countdown of the menstrual cycle begins on the first day of the “critical days”. At this time, the endometrium is rejected - the inner layer of the uterus, which matures throughout the cycle in order to ensure implantation of the embryo when pregnancy occurs. The normal duration of menstruation is 3-5 days; any deviations from the usual course of “critical days” may be a signal to consult a gynecologist.

From the 1st to the 14th days of the cycle, the so-called “follicular phase” lasts - a period during which the concentration of follicle-stimulating hormone (FSH) and estrogen increases, as a result of which the dominant follicle containing the egg grows and matures in one of the ovaries. Also at this time, the new endometrium grows and matures.

Then, from approximately 12 to 16 days of the cycle, ovulation occurs, and the phase of the cycle itself is called periovulatory, that is, “before, during and after ovulation.” Ovulation is the release of an egg from a mature follicle. Under the influence of peak estrogen and luteinizing hormone (LH) release dominant follicle bursts, the egg is released into the abdominal cavity. It is at this time that pregnancy may occur.

From ovulation to the first day of the next menstruation, the “luteal phase” lasts, during which a hormone such as progesterone plays a major role. It is produced by the “corpus luteum,” into which the ruptured follicle turns. In the middle of the luteal phase, that is, around the 21st day of the cycle, progesterone reaches its peak and then begins to decline. By the way, this is precisely what causes such an unpleasant phenomenon as premenstrual syndrome.

After progesterone and estrogen decrease, menstruation begins, which indicates the end of one cycle and the beginning of the next.

In each of these phases (if everything is fine with our hormonal levels, there are no diseases or various abnormalities), we feel differently. Namely:

During the first phase (follicular), the level of estrogen and FSH increases, while progesterone and body temperature remain at the same level. At this time, the woman feels energetic, her body is ready for intense anaerobic training, which is explained by increased sensitivity to insulin and an increase in the pain threshold. At this time, it is best to choose intense workouts aimed at growing and strengthening muscles. We have a lot of strength, we are resilient, all our strength indicators are growing, our working weights are increasing. These days I try to do some heavy strength training.

Shortly before ovulation, estrogens reach their maximum value, then gradually decrease, while body temperature rises slightly and remains at the same level until the end of the cycle. The level of basal metabolic rate increases, that is, metabolism accelerates, and sensitivity to insulin is reduced. In general, during ovulation, the estrogen peak can be very useful workout with weight, but we must take into account the fact that estrogen causes changes in the structure of collagen, which can cause injury to the ligaments (tears, complete ruptures). Therefore, a high-quality warm-up and careful stretching exercises are very important.

The body is not configured for heavy and high-intensity training, but due to the increased tone of the sympathetic nervous system, changes water-salt metabolism and the functions of the cardiovascular system, a few days before menstruation, premenstrual syndrome, known to many, occurs. Processes in the cerebral cortex slow down, concentration falls, and performance is poor. I believe that nature has cleverly thought out everything: if suddenly ovulation does not pass without a trace, so that nothing threatens the future new life, the girl becomes so lethargic, incapable of feats and world revolutions.

Unfortunately, these are not all the features of the second phase. The peak rise in progesterone in the middle of the luteal phase can cause a decrease in serotonin in the blood and, as a result, awaken those same cravings for sweets. Subconsciously, we strive to compensate for the lack of serotonin with carbohydrates, because when they are consumed, the level of serotonin increases.

Changes in water-salt metabolism can cause fluid retention and weight gain of 1-1.5 kg at the end of the luteal phase. Admit it, have you panicked when looking at yourself in the mirror these days? But in vain. It's liquid. Do not take diuretics under any circumstances, because the effect will be the opposite: swelling after diuretics only intensifies, and the load on the cardiovascular system increases. With the right balanced diet and adequate physical activity excess liquid It will leave the body on its own. Until next month.

You can use natural diuretics such as green tea. But not coffee! Coffee causes the release of cortisol, which further interferes with hormonal balance and aggravates the course of PMS.

What to do with training during this period? Don't tear your veins!

No killer activities, no extra loads, no heavy weights. The body is not ready for all this, and it will resist with all possible ways. Many studies show that the same professional female athlete will achieve different results in different phases of the cycle, and they will be weakest in the period immediately before menstruation.

But this does not mean that in the second phase of the cycle we forget about sports with a clear conscience. In no case! But we approach training wisely. We do more cardio, swim, ride a bike, go to yoga and Pilates, and if we go to the gym, we do a light workout for the whole body (one or two exercises for the main muscle groups).

Although, if your health allows you to do your usual workout, then you shouldn’t deliberately make it easier. But if there is a feeling that there is not enough strength, then we unanimously forget about perfectionism and do not argue with nature. For example, a study was conducted in Germany that showed that women who reduced the intensity of training during the progesterone peak (luteal phase) resumed their usual exercise routine in the follicular phase and showed a result indicating an increase in endurance of 32.6%.

A very important question for everyone: is it possible to train during menstrual periods?

This question is probably one of the most controversial. Everything is explained by the fact that it is during “critical days” that all the features of our body appear: from psychological, caused by the tone of the sympathetic and parasympathetic nervous system, to physiological. If a girl’s CD is extremely painful, then, of course, there is no talk of any training.

Let's consider two options: normal menstruation and abnormal menstruation.

Normal lasts 3−5 days, it is not accompanied severe pain, moderate abundance, no other bright severe symptoms. That is, nothing that would interfere with physical activity. If a girl feels well during her “critical days,” she can safely exercise at a comfortable pace and rhythm. This will lift your mood and increase the content of endorphins. Moreover, physical activity improves blood flow and can reduce pain in the lower abdomen and lower back.

But anything that goes beyond normal limits is a serious reason to talk to a doctor. And, of course, don’t overload yourself these days.

At this time, the body will respond best to moderate-intensity aerobic exercise. That is, all types of cardio are just what the doctor ordered. If a person cannot imagine life without a gym, then you can afford strength training. But there is a but!

These days it is better not to overload the lower abdomen. It is advisable to concentrate on the muscles of the back and shoulders, buttocks, and legs. For the press, you can leave it static - all types of planks. There is no need to intensively load the abs, and jumping is also undesirable. In addition, due to deterioration in coordination of movements during menstruation, the risk of ligament injury increases. knee joint when running, performing lunges, squats. Australian researchers published the results of a study in which they even described the deterioration of squatting technique in professional female athletes during menstruation. Just like that!

If menstruation is so painful that you have to take painkillers several times a day, it is better to consult a gynecologist - do an ultrasound, test certain hormones according to the phases of the cycle. This usually indicates some problems, although it may simply be physiological feature. Of course, during painful menstruation you should not overload yourself with physical activity, but a walk in the fresh air will be useful in any case.

How to eat during different phases of the cycle?

What diets are not adjusted to: moon calendar, according to geographical longitude and width, according to the day of the week, according to the Mayan calendar... But humans are ruled by hormones. And the girls here are no exception. Nutrition in different phases of the cycle - interesting topic, because practically no “fashionable diet” takes into account the specifics of our metabolism depending on hormonal dominance. But there are specifics, and quite important ones.

Of course, estrogens and progesterone are not the most important hormones in metabolism, but through a chain of interactions they also have a significant effect.

First phase. The follicular phase hormone, estrogen, has the opposite effect of insulin on the enzyme that is “guilty” of fat storage, lipoprotein lipase. Under the influence of estrogen, tissue sensitivity to insulin increases, and the overall effect of this hormone is reduced fat accumulation and increased fat burning. Also, normal estrogen levels can block the unwanted effects of the stress hormone cortisol, which often leads to selective storage of fat in the abdominal area.

Thanks to the effect of estrogen on metabolism, the body better accepts food with high content carbohydrates and fats, every “extra calorie” will not be deposited in a fat cell, but you should not abuse this knowledge. Although, of course, if you really want to pamper yourself with something incredibly tasty and fatty, it is better to do it during the follicular phase.

Considering the body’s readiness for intense training and the tendency of the metabolism to obtain energy from carbohydrates, it is useful to add complex carbohydrates to the diet: buckwheat, pearl barley, quinoa, brown rice, lentils, chickpeas.

Second phase. In the luteal phase, progesterone rules the roost, a hormone that has the opposite effect of estrogen. As a result, insulin resistance increases and the tendency to accumulate fat increases. Unfortunately, it is during this period that there is a danger of catabolic changes in the muscles - they begin to “burn” and break down, especially if you stop training and succumb to cravings. fast carbohydrates. Just in time PMS time When carbohydrate temptation is strongest, foods with a high glycemic index should be avoided.

It is very important not to go hungry during PMS and not to panic when your appetite increases and your workout intensity decreases. If you significantly reduce your diet, hypoglycemia (low glucose concentration) in combination with progesterone will lead to you finishing the second cake and not remember how it happened. You need to stick to a diet with sufficient calories, but reduce the amount of carbohydrates, make a choice in favor of proteins and the right fats. Since the body is prone to fluid retention, try to eat less salt and spices.

It will be useful to add foods high in tryptophan to your menu: turkey, pumpkin seeds, cheese.

Why do girls “get fat” before menstruation?

This also occurs due to fluid retention caused by changes in water-salt balance, and due to a general restructuring of metabolism. That is, weight gain can be quite real, but there is no need to be afraid of it. With adequate nutrition and rational exercise, premenstrual syndrome will go away and leave no consequences. This must be taken as a given and in no case aggravate everything with excessive dietary restrictions, diuretics and excessive training.

By the way, normally PMS may be practically not expressed, but if it causes significant discomfort, this is a signal to undergo an examination.

The duration of each phase and the processes occurring in it were described for the average menstrual cycle of 28 days, but each woman is an individual. There are short and long cycles, early and late ovulation, hormonal imbalance even with perfectly regular menstruation. In order to determine your optimal training and nutrition schedule depending on your cycle, you can undergo monitoring, which will give you the opportunity to learn a lot about your reproductive health.

Typically this examination includes the following:

— Ultrasound of the pelvic organs + hormones (FSH, LH, estradiol, progesterone) — on the 5th day of the cycle;

— Ultrasound + estradiol/progesterone on days 14 and 21 of the cycle.

It just so happens that the reproductive function is activated in the girl’s body at the moment when she does not care about this function at all. Having just put the dolls aside, the girl is faced with a whole series of little-understood processes occurring in her body, which immediately begin to be heatedly discussed among her peers, with consultations from those who are older. And mothers in this situation do not always rise to the occasion, since they themselves are poorly versed in this topic.

So, let’s figure out once and for all what happens to you every month, dear women, what is considered normal, what should alert you.

Most women answer a question about the length of their menstrual cycle with a similar phrase “about once a month, a couple of days earlier than the previous month”- this one with a fancy phrase the cycle duration is 28 days. This cycle length occurs in most healthy women, but does this mean that a shorter or more long cycle Is there a manifestation of pathology? No!

Recognized that a normal menstrual cycle can last from 21 to 35 days, that is, plus or minus a week from the average of 28 days. The duration of menstruation itself can normally range from 2 to 6 days, and the volume of blood lost should be no more than 80 ml. A longer cycle occurs among residents of the northern regions, a shorter cycle among those living in the southern regions, but this is not an absolute pattern.

Regularity is important in the menstrual cycle. That is, if a woman’s cycle is always 35-36 days, then this can be absolutely normal for her, but if it is either 26, then 35, then 21, this is not the norm. Thus, Irregularity can be considered a pathology(when menstruation comes at an uneven period of time), long cycle(more than 36 days) or short cycle(less than 21 days). In general, the menstrual cycle can vary greatly depending on the condition of the woman and the situation in which she finds herself.

However, different women have lability of the menstrual cycle depending on external and internal factors can be different. For some, a little stress can already lead to a delay in menstruation, while for others, severe depression is not a reason for menstrual irregularities. One woman's menstrual cycle can match another's if they long time exist together. This is often seen on women's sports teams or when living together in a dorm. It is not entirely clear what explains this fact. All we can say is that menstrual cycle although there is a clear mechanism, but may vary significantly in a normal healthy woman and these changes are a reflection of the body’s reaction to external and internal factors.

The menstrual cycle is not always stable

The most irregular period is the first two years after the start of menstruation and three years before its end (menopause). Violations during these periods are due entirely physiological reasons, which we will talk about below.

Where do these numbers come from and why might they change?

The menstrual cycle is divided into three phases: menstruation, the first phase (follicular) and the second phase (luteal). Menstruation lasts on average 4 days. During this phase, the lining of the uterus (endometrium) is shed due to failure to become pregnant.

First phase lasts from the end of menstruation until ovulation, that is, on average until the 14th day of the cycle with a 28-day cycle (the days of the cycle are counted from the moment the menstruation begins).

This phase is characterized by the following events: several follicles begin to grow in the ovaries (from birth, the ovaries contain a lot of small vesicles (follicles) containing eggs). During their growth, these follicles secrete estrogens (female sexual hormones) into the blood, under the influence of which the mucous membrane (endometrium) grows in the uterus.

Shortly before the 14th day of the cycle, all follicles except one stop growing and regress, and one grows to an average of 20 mm and bursts under the influence of special stimuli. This process is called ovulation. An egg emerges from the ruptured follicle and enters the fallopian tube, where it awaits the sperm. The edges of the ruptured follicle gather (like a flower closing for the night) and this formation is now called the “corpus luteum.”

Starts immediately after ovulation second phase of the cycle. It lasts from the moment of ovulation until the start of menstruation, that is, about 12-14 days. During this phase, the woman's body waits for the pregnancy to begin. In the ovary, the “corpus luteum” begins to flourish - the corpus luteum formed from the burst follicle sprouts vessels and begins to secrete another female sexual hormone (progesterone) into the blood, which prepares the uterine mucosa for the attachment of a fertilized egg and the beginning of pregnancy. If pregnancy does not occur, then a signal is sent to the corpus luteum and it curtails its work.

When the corpus luteum stops secreting progesterone, a signal is sent to the uterus, and it begins to reject the no longer needed endometrium. Menstruation begins.

With different cycle lengths, the duration of the phases is reduced - this means that one woman needs 10 days for the follicle to mature, while another needs 15-16.

Having understood what the menstrual cycle consists of, it is easy to understand what determines its duration normally and in the presence of pathology.

Why is everything often unstable at the very beginning and then, after childbirth, it gets better?

The female reproductive system matures gradually, and being a complex mechanism, requires a setup period. The fact that a girl's first menstruation occurs does not mean that its system is mature and ready to fully operate(although for some, the menstrual cycle starts working correctly from the very beginning).

The functioning of the female reproductive system can best be compared to an orchestra, the coordinated play of all the instruments of which creates the unique sound of a piece of music - in our case regular menstrual cycle. Just as instruments in an orchestra require a period of tuning, all components of the reproductive system need to agree with each other to understand and work together harmoniously. Such a rehearsal usually takes about 6 months - for some it is longer, for others it is shorter, and for others it may take longer.

Why do there be delays or do my periods start earlier?

Everything is very simple - if during the first phase of the cycle it is not possible to grow a full-fledged follicle, which could burst in the middle of the cycle (ovulation), then the second phase of the cycle, accordingly, does not begin (no ovulation - there is nothing to form the corpus luteum from). The first phase lasts a long time, until the uterine mucosa (endometrium), which has grown under the influence of estrogen, begins to be rejected on its own (like a pyramid of cubes collapses when it is stood too high). The cycle in this situation can last up to several months.

At the same time, in next cycle Ovulation can occur and the cycle has a normal length. When such alternation occurs, they speak of an irregular menstrual cycle.

Another reason for delayed menstruation may be too long existence of the corpus luteum. As I noted above, it lives for about 10 days and then begins to curtail its work, since pregnancy has not occurred. But sometimes it happens that despite the fact that pregnancy has not occurred, the corpus luteum continues its work and menstruation does not occur, and occurs only when the corpus luteum finally decides to leave.

More earlier onset of menstruation This is usually due to the fact that the notorious corpus luteum, on the contrary, stops its work too early. This leads to more early start menstruation.

Remember how the orchestra sounds when it tunes its instruments - the same cacophony from the menstrual cycle is often observed at the beginning. The components of the reproductive system negotiate so that they can grow a follicle in 14 days, start the ovulation process, and maintain the corpus luteum for at least 10 days. At the beginning, she does not succeed in all stages of this work and this is manifested by an irregular menstrual cycle.

But this adjustment can be seriously interfered with by the person himself. Nothing has such a negative impact on the development of the reproductive system as stress(intensive study, exams, unhappy love), reinforced sports training, extreme weight loss, frequent illnesses, smoking, alcohol and drugs. Against the backdrop of all of the above, quite often periods disappear and then you have to wait a long time for them. And the reason is very simple, I would say there is simple biological expediency in this - in extreme conditions life and when, for health reasons, a woman cannot bear healthy offspring – reproductive function turns off until better times. It’s not for nothing that during the war, most women stopped menstruating; this phenomenon was even given a special term “wartime amenorrhea.”

What to do about it?

Let me make it clear right away that I don’t take into account various diseases, I'm talking about some common menstrual cycle adjustment problems. Such cycle disorders are solved by taking hormonal contraception. Here we need to return again to the comparison with the orchestra. If the orchestra starts to go out of tune, you must stop playing completely, give the musicians a rest and start again. Hormonal contraception does just that. She turns off the reproductive system and “rests” the entire time she takes contraception. Then, after its cancellation, the system begins to work again and, as a rule, the cycle failures disappear.

Why does the cycle quite often become stable after childbirth, and sexuality flourishes?

The orchestra can rehearse as much as it wants, but it is finally played only when it performs its first concert from beginning to end. Pregnancy is the only purpose for which the reproductive system is designed in the body. Only after the first full pregnancy, which ends in childbirth and the period of breastfeeding, the reproductive system matures completely, since during this period all the functions provided by nature are realized. After pregnancy, a woman finally matures and all the not fully “unpacked” properties of the body finally begin to work in full force.

The reproductive system must be used for its intended purpose - this is important; menstruation is not a function of the reproductive system, but a monthly reminder that it exists at all and is still working.

Let's step beyond 30...

Time passes, the reproductive system, which on average is allotted to exist in working order for 38 years (from 13 to 51), instead of performing its function is limited only to regular menstruation.

For reference: on average, a woman experiences about 400 menstruation during her life (with 2 births) and loses about 32 liters of blood, while during reproductive behavior (pregnancy, childbirth, 3 years of breastfeeding, and only then 1-2 menstruation and pregnancy again ) there are about 40 menstruation periods.

In addition, as a woman ages, her history of various gynecological and general diseases, and all this begins to affect the state of the reproductive system and, therefore, is reflected in menstrual irregularities. Inflammation, abortion, gynecological operations, overweight or underweight, general chronic diseases may cause problems.

Menstrual irregularities in the form of delays or earlier onset of menstruation a couple of times a year can occur even in the absence of any pathology.

As a rule, this is due to climate change or other stresses on the body (illness, hard work, personal problems, etc.). All nervous professions can lead to either delays in menstruation, their earlier onset or complete cessation.

Every woman is different, so everyone's cycle will change differently depending on the type of stress response and the phase of the cycle in which it occurs. For most women nervous work have no effect on their menstrual cycle at all. Cycle disorders, especially if it was stable before, often make a woman think that something is wrong with her. Not in all cases you need to panic.

If you can clearly remember any negative events in the recent past that greatly shocked you, then most likely this is a one-time cycle disruption and there is nothing wrong with it. If there is no menstruation for a very long time (and the pregnancy test is negative), then you need to consult a doctor. If menstruation came earlier and does not end, this is also a reason to rush to see a gynecologist.

Sometimes Cyclic disorders can manifest as very frequent menstruation(several times a month). And there is no need to delay it - see a doctor immediately.
But if the regularity of the cycle disappears completely– this is also a reason to see a doctor.

Regularity– the main indicator of the normal functioning of the reproductive system. Sometimes it happens that a cycle had one duration and suddenly becomes shorter while maintaining its regularity. As a rule, this is due to the fact that the second phase of the cycle becomes shorter, as the corpus luteum begins to work less. Such changes are more often observed closer to 40 years. This is not a reason to panic, but simply a reflection that your reproductive system will change as you age, just like you.

Early menopause

This is one of the very common fears of women. In fact, this fear is exaggerated, since early menopause is quite rare. It is mainly due to rare congenital diseases, rare systemic diseases, consequences of treatment (chemotherapy, radiation therapy for cancer) and other rare conditions. There are situations when, as a result of surgery, a woman’s ovary or part of it is removed. Then menopause may occur earlier due to the fact that there is little tissue left in the ovaries that could support normal operation reproductive system.

Early menopause As a rule, it is manifested by the cessation of menstruation and the appearance of symptoms of insufficiency of female sex hormones (hot flashes, irritability, tearfulness, insomnia, etc.). There is no prevention of this disease.

Painful periods and PMS

For some reason it is generally accepted that Feeling unwell during menstruation is normal. Presence of pain, nausea, migraines during menstruation is not normal. This condition of painful menstruation is called dysmenorrhea and requires treatment. Even if these phenomena are expressed insignificantly, they can and should be corrected.

Dysmenorrhea it happens like primary(most often at a young age), when it is most likely due to simply the immaturity of the reproductive system and secondary– when it is a reflection of a number of serious gynecological diseases.

The same applies to premenstrual syndrome. In general, the widespread popularization of this syndrome allows women to attribute their sometimes not entirely adequate actions and behavior to manifestations of this syndrome. However, PMS is not a woman’s personality trait., which everyone has to put up with. PMS is a disease, which has incompletely understood causes, whole list symptoms and specific treatment measures. Manifestations of PMS can and should be corrected. Take monthly illness for granted in modern conditions wrong. If you have such problems, consult a doctor.

How it all ends

Decline of the reproductive system usually occurs in the same way as its formation. Menstruation becomes irregular and there is a tendency to be delayed. This is due to the same reasons as in the beginning.

The ovaries respond less well to stimuli from the brain. It is not possible to grow follicles that could reach ovulation - accordingly, the cycle is delayed. If ovulation occurs periodically, the resulting corpus luteum does not work well. What causes menstruation to either start earlier or, on the contrary, to be delayed? long term. Eventually your periods will stop, and if you haven't had them for more than 6 months, you should see a doctor. Based hormonal tests and ultrasound can suggest the onset of menopause.

Sometimes there are cases when menstruation stops for a long time, and according to tests and ultrasound, the onset of menopause is expected. This can be especially frightening for young women. However, this may only be a temporary period, and menstruation may resume on its own, for example, after proper rest.

Thus, the myth that 28 days is the norm and everything that differs from this figure is pathology has been debunked. The main thing in the menstrual cycle is its regularity, and the duration of the cycle can fluctuate over a wide range.

And yet, there is a simple rule, if you regularly go through preventive examination see a gynecologist (at least once a year), if any disorders appear, do not put off an “unpleasant” trip to the gynecologist - then you will almost never have serious gynecological problems.