Training during the menstrual cycle
During the menstrual cycle, women go through numerous hormonal changes and, as a result, some experience changes in their training, either positively or negatively.
Changes in performance
This varies from person to person, but some women experience no changes in their performance, regardless of the phase of their menstrual cycle, while others have considerable difficulty during different periods of the cycle.
Sensitivity
Generally, there are no contraindications to doing physical activity while menstruating. But it’s important to clarify a few points before we reach a conclusion: WOMEN BECOME SENSITIVE…more than usual.
Not just “emotionally,” but physically, too: the body becomes much more sensitive to pain and fatigue. She feels more tired and less motivated.
Workout planning
Sometimes it’s necessary to plan workouts around the changes that occur during the cycle, taking hormonal fluctuations into consideration, such as changes in volume, intensity, difficulty level, etc…
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Performance can vary depending on the phases of the menstrual cycle.
Premenstrual phase
During the premenstrual phase, performance may decline due to the influence of increased progesterone levels.
During the postmenstrual phase, however, a rising estrogen level and increased norepinephrine secretion lead to a significant improvement in performance.
How to get a good workout while menstruating
Although there is scientific evidence showing that your hormones can affect your exercise performance during different phases of your menstrual cycle, this doesn’t mean there’s a one-size-fits-all approach to training during the menstrual cycle.
Menstruation can be a mess, especially if you experience dysmenorrhea during your monthly cycle. All you want to do is lie in bed with a hot water bottle.
During this period, we tend to be much less physically active, but exercise is exactly what you should do. There are many myths about exercising during your period, but it turns out that exercise can help relieve different symptoms associated with your menstrual cycle.
You can work out while menstruating without any problems.
Regular exercise is great for your health and mind. Unless you have severe symptoms, there’s no scientific reason to skip your exercise routine during your period.
Many doctors recommend exercising during this time to help your body. So listen to your body and do some light exercise to relax your mind and body.
You may find that you have plenty of energy during your period or even in the middle of the luteal phase.
If that’s the case, you don’t need to adjust your training around your cycle.
