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María Rossich, the trainer who explains how to optimize exercise according to the moment of the menstrual cycle

Can you train just as well with your period as without it? Do you have to do the same type of exercises throughout the month? At some point is it more advisable to stop, and at others can you ask your body for more? The personal trainer María Rossich (Palma de Mallorca, 38 years old) asked herself all these questions and came to a conclusion: “Depending on the day of the cycle you are on, your performance capacity is going to be different. Some days you are more tired, down, or motivated, you look great or you look terrible. I noticed it in my own flesh and with the women I trained. She began to investigate why she joined a medical team made up of specialists in endocrinology, gynecology, analytical and internal medicine. Hormones were the answer. From these investigations emerged Somos cíclicas, a book that she has just published Plaza Janés, in which she explains how to train according to the moment of the menstrual cycle to optimize the exercise performed. This physical education teacher started out teaching rhythmic gymnastics and a decade ago she decided to focus on working only with women and she created the Woman Personal Trainers platform. The Olympic gymnast Almudena Cid writes one of the prologues of Somos cíclicas and the comedian Patricia Conde, another of the celebrities who trust Rossich’s advice, is responsible for the other. «The famous ‘hormones’ play tricks on us, and for centuries we have had to hear that ‘what’s wrong, that you have your period?’, stuck in the sack of a society that often ignores what happens and why it happens inside the woman”, writes Conde. And, precisely, self-knowledge is the starting point that Rossich emphasizes: “If you know your body, you know how to manage the things that happen in your life and you save yourself a lot of disappointment and frustration.” For her, it all started with stopping to listen to what her body was telling her. “One day I took my pulse before I had my period and I saw that my oxygen saturation was super low and my pulse was through the roof, when two weeks ago she had been training very well. That gave me information. I began to follow my clients very closely, especially those who were in the fertile phase, and I began to see the same thing, that there was something wrong. Why were their pulses soaring, when before they did the perfect exercises? And then I had a conversation with Almudena Cid and I asked her ‘If you have to go to the Olympic Games and you have your period, what do you do?’ Because it is impossible to perform the same on the days that you are down, in high-performance competitions”, Rossich reflects, while pointing out that “many elite athletes do not have the period because they have fat percentages below 17% and it is removed”. María Rossich has written ‘We are cyclical’. Photo: DR ella In this way, she began to explore the different moments of the menstrual cycle in order to adapt the exercises performed to each of them and optimize the training. Rossich divides the cycle into five phases –bleeding, follicular, ovulation, luteal and premenstrual– and explains what type of physical activity is convenient to perform in each of them: Menstrual phase: “I would prioritize isolated work, without socializing. There is no need for directed classes, I would do a more introspective, relaxation and mindfulness job. You can work on strength, but always with longer breaks and good sense. I am motivated, for example, by songs like Stronger, by Kelly Clarkson, or Roar, by Katy Perry, which cheer you up; You have to understand that if you have a slump it is something hormonal, not that the world is ending ». Follicular phase: «It is the resurgence, like a phoenix. Suddenly you lose all the accumulated liquids, you stay dry, thin, super agile, and there you can work whatever you want, because you are a bomb. Is your moment. It can be used for strength training, because what you are creating from scratch is the endometrium. As we are animals, the body creates the nest to house the baby and the whole body is creating, so that phase can be used to get more muscle mass. It’s a good time to hiit [entrenamiento a intervalos de alta intensidad]». Ovulatory phase: «It lasts very little, it is the shortest, we are very beautiful, very sexy. There is a small opening of the cervix and there may be some instability in the joints, but it really does not have much influence on what the performance would be, although it may be that you have a little more fatigue. That is why you have to increase rest and work on joint stability, emphasizing injury prevention. Luteal phase: “It is the phase prior to the premenstrual phase. It may be that you simply notice a small drop in energy, but since you are beginning to accumulate fatty acids to have reserves in case you get pregnant, the body endures, although in the long term. Exercises of medium intensity have to be done, but longer workouts can be done. It is better to train long distances, go for a run or skate, because more fat is accumulating and what is sought is to burn fat, not accumulate it. I would emphasize the aerobic phase.” Premenstrual phase: «At the emotional level you are very unmotivated, you begin to swell, you look bad and the endometrial wall is about to fall, and then everything you have been creating that month, which is an anabolic phase, begins to be catabolic , in which the entire muscle deteriorates and becomes very loose. It is not interesting to train strength; I would loosen loads, lower repetitions and work increasing recovery times ». Rossich underlines the need to do sports constantly, and also to adapt these training sessions to the moment our body is going through. “For menopause”, he gives as an example, “you have to work on strength, because you begin to have a possible decalcification of the bones and you need to strengthen them. But as many times in menopause there are pelvic floor problems, you cannot work on bone density with impact, because urine is lost, and these losses must be prevented, on the one hand, and on the other, greatly strengthen the core, the abdomen, the muscles and the strength of the hip bones, buttocks, quadriceps and arms. He considers that “on a psychological level, you have to start preparing for menopause at age 35, because it is very punished by society.” He does not rule out dedicating a book to training at that time – he has discussed it with his friend Elsa Anka – but he believes that he will wait to experience it to do so. That was what she did when she became a mother eight years ago; she studied the impact of pregnancy on her routines and incorporated it into her classes. “For example, what a woman who has just become a mother cannot do is beat herself up in the gym all the time, because postpartum prolactin does not allow you to gain muscle or lose stored fat,” she points out. And can workouts be used to control menstrual cramps? «The most intense pain is often due to endometriosis, polycystic ovaries… When you have pain, what the body asks you is to relax, lie down and take care of yourself. Sometimes they also come from the rhythm we have, they have to do with stress. There are exercises to reduce pain, based on mindfulness, stretching, but a woman who is stressed is not going to stop and ask herself why she hurts. She should try to reduce workload and stress on those days, hydrate well, pamper herself. I do. The most important thing, always, is to get to know each other well.” She continues reading “If you notice the weight is that it is not the right one”: keys to using the menstrual cup without damaging the pelvic floor

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– Article Written By @A. F. A. from https://smoda.elpais.com/belleza/bienestar/maria-rossich-las-ensenanzas-de-la-mujer-que-entrena-la-regla/

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