monthly cycle : We have heard many people saying ‘don’t exercise during your period,’ ‘it will put stress on your body,’ ‘you will not have energy, it is not good for the body’..and more This is the list as well. But what if exercising during ‘that time of the month’ is actually more beneficial for you and in fact – you can plan your workout accordingly.
Spoorti, fitness expert, cult.fit shared with IANS her insights on how to exercise during your menstrual cycle.
Let us first start with understanding the menstrual cycle:
It begins on the first day of menstruation and ends when the next one begins. It is mainly divided into the follicular phase and the luteal phase, but also includes the ovulation phase.
Menstruation: Day 1 – Day 5 (It may differ from person to person)
Follicular Phase: Day 1 – Day 14
Luteal Phase: Day 15 – Day 28
Ovulation occurs around day 14.
Our hormones ie – estrogen, progesterone and testosterone fluctuate throughout the month and knowing this will only help you understand why our energy, mood, appetite etc keep on changing throughout the month. This clearly means that your performance also changes during the workout. But that’s on the hormones and not on you.
Plan Your Workout During Menstruation
Menstruation: Trust me, the day your period starts, you hardly feel like moving. During this time, the body’s estrogen and progesterone levels are at their lowest. You may feel extremely tired, bloated, crampy and tired. While ice cream and Netflix will help, how about the next time you try and at least take a walk? But hey, don’t stop there. Do low to moderate intensity workouts depending on how you feel. Yoga, low intensity cardio or light-er strength training can also be done during this time. Avoid going “all out” during these days as the body is going through a lot of stress and we can cut some slack.
follicular phase: Once menstruation is over, as the days go by, hormone levels start to rise back up. The period is over and your energy level is also better. Use this time to make progress or focus on higher intensity workouts. The body’s threshold for pain is now higher. Do lifting, HIIT, cardio and everything else. Go get that PR – challenge yourself – maybe even try something new. If you are starting a new cycle in a workout plan, or program – this would be a great time.
luteal phase: Then there are days when your energy level slowly starts decreasing. And household chores also seem tiring. Getting your workout in can be a little difficult and the things you normally do can be challenging. Stop, lower the intensity a bit. But continue with your exercise. But wait, what about the days just before your period? When you have neither the energy nor the desire? PMS!
Mood swings can be such a pain. And even with all the spasms, the mind simply loses its balance. During this time – even if you don’t feel like it, all you need to know is that you need to get training sessions in to feel better. Some of the points below tell you why you should exercise and they apply whether you have PMS or not. But certainly more so during perilous times.
better mood
Exercising releases the “happy hormones” namely – dopamine and serotonin. You know you’ve hit a “workout high” when you’ve had a great workout. Yep – it’s those endorphins doing their job. And it’s no different when Aunt Flo comes to visit. These hormones can elevate your mood, make you feel better, and give you a “high”. These hormones also act as a natural pain reliever and hence make it less unbearable.
tolerable cramps
Cramps can be different for everyone. For some – absolutely intolerable and for some it is negligible or even non-existent. Guess what, exercise can help here too – I just said ‘natural pain-reliever’, didn’t I? Even a little exercise can help with your cramps. Many say stick to light exercise or just walking, Pilates/yoga and stay away from weight training or intense exercise during your period. While this is a subjective matter and may differ from one to another, for most people, any and all forms of exercise are beneficial. But still – listen to your body.
Feeling like your energy levels are at an all-time low? take a day off
Feeling like you’re full of energy and can take on the world? Lift weights, run fast, crush the workout.
Feeling like you have energy but not enough? Do some yoga, go for a walk or maybe even dance.
feeling overwhelmed? Meditate or do some yoga. It doesn’t have to be “this” or “that”.