Já estamos cansados de saber que os praticantes de esportes de Endurance precisam gostar muito de sofrer ne. Os ciclos de treinos para as provas de resistência exigem muito de qualquer um que se submeta a isso. Mas o que eu quero te contar aqui, é que para nós mulheres, esse caminho pode ser um pouquinho mais difícil e tortuoso. Notem que eu disse um “pouquinho”, isso porque apesar das barreiras extras que temos que enfrentar, tenho certeza de que temos foco, resiliência e força de vontade de sobra e no fim, a conta pode fecha com saldo positivo. Minha conversa é com você, mulher atleta, seja profissional ou amadora, treinadores que tenham alunas mulheres, maridos e namorados e qualquer homem que tenha interesse em entender um pouco mais sobre nosso universo tão particular!
Quando digo que nosso caminho é mais penoso, estou me referindo a flutuação hormonal a qual estamos sujeitas todo mês. É uma verdadeira montanha russa e a maior dificuldade é que nós praticamente não temos controle sobre isso. O que podemos fazer é entender nosso ciclo menstrual (CM) para planejar os treinos da melhor forma.
Existem 3 fases principais e elas ocorrem ao longo de 28 dias. Em cada uma delas há a predominância de determinado hormônio, o que reflete direta ou indiretamente nos treinos. Tentarei ser objetiva, pois a ideia é plantar uma sementinha na cabeça das mulheres de que não estamos completamente vulneráveis, mas que ao mesmo tempo devemos respeitar a fisiologia humana sem menosprezá-la ou achar que podemos fazer mágica. A principal mensagem é: nós podemos sim usar essa “bagunça hormonal” a nosso favor.
Na fase folicular, que vai do 1 ao 14 dia do CM, muitas mulheres sentem diversos sintomas desagradáveis, como náuseas, cólicas, cefaleias, falta de energia, mau humor, dores nas mamas, entre outros. Durante a ovulação normalmente nos sentimos mais fortes e dispostas. Isso devido ao aumento considerável nos níveis de estrogênio e testosterona. Já na fase lútea ocorre um aumento gradativo e predominante de progesterona, pois o corpo está se preparando para “gestar” e podemos dizer que não é o melhor e nem o pior momento para performance esportiva. Esses valores caem imediatamente antes da fase folicular e é aqui que começa a famosa TPM ( tensão pré menstrual). Um período marcado por uma queda hormonal e que antecede o sangramento. Neste momento o endométrio está altamente vascularizado e por não receber um ovulo fecundado e sim o corpo lúteo se degenerando, entende que não haverá gestação e se “descama” gerando o sangramento que chamamos de menstruação, que ocorrerá iniciando novamente a fase folicular. E assim o ciclo se repete. Dito isto vamos as dicas práticas:
Se você sente muitos sintomas na TPM ou durante a menstruação, tente conversar com seu treinador e encaixar os treinos mais intensos fora dessa fase. Uma dica é colocar treinos que envolvem força e potência, na fase de ovulação para aproveitar o aumento de testosterona.
Entenda seu corpo e nunca se esqueça de que o corpo humano é uma máquina perfeita, basta sabermos dar a manutenção correta para tirar o máximo proveito.
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