The female athlete

Menstrual cycle and exercise

The hormonal changes that occur in girls affect every individual’s training- to a greater or lesser extent. Some are hardly affected whilst others are affected a great deal.

Birth control pills
The use of combined oral contraceptives has several positive effects for girls

• Menstrual bleeding decreases or stops completely, which greatly reduces iron losses and reduces the risk of iron deficiency.
• The hormonal fluctuations during the cycles disappear and you don’t have to think at all about your training plan in relation to the hormone levels.
• Reduces pain and possible premenstrual discomfort.

Hormonal IUDs also reduce the bleeding and other problems but maintain the hormonal fluctuations and do not reduce PMS problems.

In most cases, both coordination and mental performance deteriorate one to two days prior to each period, and for the first day of the period. During these days it is appropriate to rest or perform lighter exercise. In particular, training that involves high demands on coordination and precision should be avoided.

• In most cases, both coordination and mental performance deteriorate one to two days prior to each period, and for the first day of the period. During these days it is appropriate to rest or perform lighter exercise. In particular, training that involves high demands on coordination and precision should be avoided.
• In the time between the start of a period and ovulation, i.e. the first two weeks of the menstrual cycle, high oestrogen levels are present the body theoretically responds very well to exercise. During the time between the end of the period and the start of ovulation it is theoretically suitable to perform explosive training and hard training for both conditioning and strength, as it may provide a window of opportunity for good results in muscular strength, endurance and conditioning training. Still, it has not yet been scientifically proven that these theoretical reasonings have any great significance in reality.
• During ovulation, testosterone levels are at their highest, it is theoretically a suitable time for strength training.
• Between ovulation, and before the next period begins, longer duration training, i.e. aerobic/endurance training is the most appropriate.
• If you take combined oral contraceptives continuously (without a break), you do not need to adjust your training at all and have no bleeding.

In general, it is important that girls (and boys!) perform a lot of coordination and strength training in order to reduce the risk of injury. Children and young athletes generally have a higher risk of overload injuries than adults, and this applies particularly to girls who experience pre-menstrual problems or girls who know that they are sensitive one or two days before, and during the first day of, their periods. Therefore, to avoid injury, it is important to plan recovery training sessions during this time and normal training at other times. Treat your period pains with tablets as soon as the pain start – the combination of paracetamol and NSAIDs is recommended (provided you can tolerate the tablets) for three days.

Menopause

The menopause occurs on average at the age of 51, but it can occur any time between 45 and 57 years of age. A period of 3-4 years of irregular bleeding often precedes the menopause.

Production of the hormone oestrogen is reduced during and after the menopause. Oestrogen has several important functions in the body, such as protecting against the breakdown of bone mass and against the storage of fat in the walls of blood vessels. The reduced levels of oestrogen associated with the menopause mean that bone tissue becomes more fragile, blood fat levels are negatively affected and the body’s fat distribution changes, with more fat being stored around the abdomen. The most characteristic symptoms associated with the menopause are hot flushes and sweating, which affect about 75% of all women. Women with severe sweating and hot flushes often have disturbed sleep, which in turn can negatively affect their well-being and work capacity. Symptoms of hot flushes can be triggered by spicy foods, wine, coffee or stress. Reduced oestrogen levels also affect the mucous membranes of the abdomen, including the bladder and urethra, which become dry and brittle. 

Did you know that strength training can help with menopausal problems?
https://liu.se/nyhet/styrketraning-kan-hjalpa-mot-klimakterieproblem

Urinary incontinence

The most common form of urinary incontinence is stress incontinence, which mainly affects women. The pelvic floor’s supporting structures such as the muscles and connective tissue become weaker through aging. Pregnancy, childbirth, oestrogen deficiency and genetics also contribute to the risk of developing incontinence. Stress incontinence can manifest when jumping, lifting, coughing or laughing. Pelvic floor exercises are the primary treatment for stress incontinence.

Pelvic floor training involves both strength training with maximum contractions and endurance training with submaximal contractions.

To find your pelvic floor muscles, follow these steps:

• Lie on your back or side with bent legs, sit on a chair and lean forward, or kneel with your forearms on the ground.
• Breathe normally throughout the exercise.
• Tighten the muscle around the rectum by squeezing as if you were trying to prevent passing wind. Hold the squeeze.
• Spread the squeeze forward and upwards around the vagina and urethra or towards the scrotum and penis. You should feel a small lift upwards and inwards towards the abdomen.
• Hold this squeeze gently for three seconds.
• Release and rest for at least three seconds.
• Notice the difference between tense and relaxed muscles. 

Repeat the exercise ten times and the whole exercise three times a day.