Last Week of the
Cycle In the final week of the menstrual cycle, the metabolism slows even further, causing the body to reluctantly spend energy on physical activity. This fact reduces both overall performance and minimizes the effect of training during this period.
Among other things, a low level of estrogen makes the muscles much less elastic, thus requiring an increased amount of stretching and warming up exercises. The ideal solution is a training consisting exclusively of such exercises.
training strategy If the program of the last, third, week recommended one stretching exercise( yoga or pilates) and two weight training with dumbbells and a barbell, then in the fourth week it is advisable to completely exclude weight exercises with additional weight.
However, only you are able to decide whether you need strength training, or enough to confine yourself to yoga. In case if training is needed, give up exercises on the legs and the press, as it will be especially difficult to train these muscle groups. Do I need cardio and aerobics?
In the material "Fitness Myths: exercises for weight loss," we mentioned that about 75% of calories burned by the body are metabolized and not related to movement. Totally, all physical activity gives no more than 25-30% of energy consumption.
Not thirty minutes, not even an hour, of the most active aerobic exercises can not significantly change this figure. The view that aerobics and running burn fat is a great simplification and quite distorted. In reality, everything is much more complicated.
Different sources of body energy
Aerobic exercises require a fast source of energy - glucose;yoga and static exercises require predominantly a slow source - free fatty acids( FFA), strength training - both SFA, and glucose, but mainly glucose.
Given the fact that in the second part of the menstrual cycle the body of a woman practically does not work on glucose, using as a material for energy FFA, aerobic training and running become a huge test of endurance for reserve body systems.
Recommendations for nutrition
If you really want to fight fat deposits, you need to start not with aerobic training and running, but with optimizing the calorie intake and keeping the balance of not only micronutrients but also polyunsaturated fatty acids Omega-3 and Omega-6.
The amount of carbohydrates in the third and fourth week should be reduced to the level of 15-20% of the total caloric content( 30-40 grams per day), fats in the diet should be maximally useful( minimum animal fat, more fatty fish), protein level - high.
Balance of Omega-6 and Omega-3
The ideal balance between Omega-6( most liquid fats and oils) and Omega-3( predominantly fish oil) is in the proportion of 4: 1 to 1: 4 - the latter case is relevant for countries,actively consuming fatty marine fish.
The balance of omega-6 and omega-3 in the diet, consisting exclusively of meat products and semi-finished products, can be at the level of 16: 1.This fact has a very negative effect on the metabolism of edible fats, provoking their deposition in the subcutaneous fat layer.
Iodine and thyroid hormones
Iodine is critically important for the processes of synthesis of thyroid hormones, T3( triiodothyronine) and T4( thyroxine), responsible for both metabolism in general and for fat burning processes. Lack of iodine in the diet reduces the production of these hormones.
The low level of hormones T3 and T4 affects the ability of the body to use glucose as energy, increasing the percentage of its utilization in fatty deposits. The worst thing is that in this case, fat accumulates even with a negative caloric intake.
The training of the final week of the menstrual cycle should not be intense - both from power and from cardio training, it is better to refuse. Particular attention this week should be given to stretching and monitoring the state of nutrition, in particular, the presence of Omega-3 and iodine.