The menstrual period changes women’s bodies both physically and mentally.
Aware of this, Gabi Dezan, nicknamed “Life Coach of the Stars” for being responsible for sculpting the bodies of celebrities such as Nívea Stelmann and Fernanda Vasconcellos with her virtual fitness method, reveals the secrets for women to train at this time of the month.
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Tips for Working Out During Your Menstrual Period
“Many people ask me how I avoid losing my training performance during my menstrual period.”
“The truth is that at this stage we become more weakened, tired and less energetic, but this should not be a reason to stay away from the gym.”
“The tip I give, which is what I actually do, is: do some regenerative training on those days.”
“After the body has been worked on in more intense exercises, it needs a period of repair, so that it can recover from the efforts to which it has been subjected and return in even better condition when it needs to repeat high-intensity exercises.”
“And it is during this recovery period that regenerative training fits like a glove.”
“It will help your tendons and muscle fibers to recover better”, she explains, who currently serves around 250 people per month in her online sports consultancy.
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“There is no secret to regenerative training, in this training the individual only needs to reduce the intensity and volume of the exercises. ”
“In my case, for example, I divide all muscle groups into two: training A and B. I only do one exercise for each muscle, with little load and few repetitions.”
“My training A, on Monday, Wednesday and Friday, has the following exercises: leg press, leg extension, flexor table, abductor chair and adductor chair.”
“In training B, Tuesday, Thursday and Saturday there are open pulls, flyers, high rows, triceps pulleys, alternating curls and short abdominals on the floor.”
“I train in a kind of circuit and do a series of 15 repetitions of each exercise without resting in between.”
“I also get on the treadmill and do a five-minute walk. I repeat this three times. In one week of the month I do all of this this way”, explains she, who is certified as a life coach, in addition to having a degree in physiotherapy and physical education. Gabi Dezan works with her husband, nutritionist Daniel Dezan.
“Life Coach das Estrelas” details why it is interesting to do this training during your menstrual period.
“Well, this training consists of weight training exercises with light repetitions, without much load, and works all muscle groups in general.”
“In other words, during this period when we are at our weakest, we will not fail to stimulate our muscles and, on top of that, we will give them the necessary recovery to improve their future performance”.
“Another cool thing is to combine aerobic exercise on these days. It will help relieve cramps, tension and retention that menstruation causes”, adds the 29-year-old brunette.
Gabi Dezan, who was a world and Brazilian bodybuilding champion, highlights that during this period it is necessary to pay extra attention to hydration.
“I advise you to drink plenty of water. To optimize swelling, teas can also be a valuable help, especially green tea which speeds up our metabolism.”
“I love making green tea and throwing a few pieces of ginger in it because ginger also helps speed up the metabolism and prevents me from getting too bloated.”
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