Month: March 2021

people, woman, exercise

Running Around the Menstrual Cycle

The menstrual cycle, which occurs monthly from menarche (age 11-14) until menopause (age 45-50), is the defining physiological characteristic of females. The levels of estrogen and progesterone change continuously throughout the cycle as a complex interaction of positive and negative feedback mechanisms regulate the timing and amount of hormone secretion. With the large fluctuations in …

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fruit, vegetables, paprika

Top Nutrients for Women Runners

Women’s nutritional needs are different than men’s, due in part to the menstrual cycle and differences in bone density between the sexes. Inadequate caloric consumption to match the caloric expenditure of running—a common problem among women runners—puts many female runners at risk of nutrient deficiencies that can affect their health and their running performance. Here …

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pregnant, tummies, heart

Pregnant Running

Recommendations for exercise during pregnancy have undergone significant modifications since 1985. Initial guidelines placed restrictions on exercise intensity and duration, limiting women to a heart rate of less than 140 beats per minute and restricting exercise to 15 minutes or less. Following publication of numerous studies that showed maternal benefits from regular exercise during pregnancy …

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