Exercising After Hypothalamic Amenorrhea Recovery | How to Workout Without Losing Your Period Again
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- เผยแพร่เมื่อ 20 มิ.ย. 2023
- In this episode of Holistic Health Radio, I, Sarah Liz King, an exercise physiologist and health coach, discuss exercising after hypothalamic amenorrhea recovery. I emphasise the importance of finding the right balance and taking a slow and sustainable approach to avoid losing your period again.
I highlight the conditions that need to be met before increasing exercise and the significance of well-structured training sessions with ample rest. Adequate fuelling, both before and after your workouts are essential. I also provide nutrition tips, including the importance of carbohydrates and healthy fats for hormone production.
Additionally, I discuss the potential benefits of incorporating strength training into your routine for bone health and overall well-being. The key takeaway is prioritising your health and seeking professional guidance to train hard while maintaining a healthy menstrual cycle.
If you've recovered from hypothalamic amenorrhea and want to increase your exercise, listen to this episode for valuable insights.
For more information, resources, and to connect with me, visit my website at www.sarahlizking.com. You can also follow me on Instagram and TikTok @sarahlizking.
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Here are some key moments you won't want to miss:
Can I ever train hard again? [00:01:35]
Sarah discusses the conditions that need to be met before increasing exercise, such as having sufficient estrogen levels and regular cycles.
How to know if you have sufficient estrogen levels [00:03:01]
Sarah explains how to know if you have sufficient estrogen levels, including the regularity of your cycle and the flow of your period.
The importance of taking a slow and sustainable approach [00:08:22]
Sarah emphasises the importance of taking a slow and sustainable approach to avoid the risk of losing one's period again when increasing exercise after recovery.
Take it slow [00:10:34]
Sarah discusses the importance of gradually increasing exercise to avoid losing one's period again.
Fuelling adequately [00:11:42]
Sarah emphasises the importance of energy and carbohydrate availability for high-intensity exercise and recovery.
Prioritising rest and recovery [00:18:05]
Sarah stresses the importance of rest and recovery, including getting enough sleep and addressing any soreness or niggles, to avoid burnout and hypothalamic amenorrhea.
Training Hard [00:20:24]
Tips for training hard without losing your period, including rest, intentional time off, and personalised exercise programs.
Periodisation of Training [00:21:28]
Explanation of periodisation of training, including blocks of training for progression, maintenance, and recovery.
Red Flags for Overtraining [00:27:19]
Signs to look out for to avoid overtraining and losing your period again, including poor recovery, inconsistent eating, and old symptoms returning.
#hypothalamicamenorrhea #periods #intuitiveeating #womenshealth #periodcare #workouts #cyclesyncing
Thanks so much!
This was so so helpful 🙏🙌💖
I’m so glad!!! Thanks for tuning in🫶🏼