How to exercise at every stage of your menstrual cycle

How to exercise at every stage of your menstrual cycle

If you had a period, you likely experienced some negative side effects. Symptoms like cramps, fatigue, and emotional upset can disrupt your life and make one week (a few days) of the month especially awful.

While we generally refer to periods as days of shedding, the menstrual cycle actually refers to the entire process that occurs over the course of 28 to 29 days, counted from the first day of the period to the next first day. . . 1. This time period can vary from person to person, and many birth control methods can affect it

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There is no medical reason to avoid exercising during your period or any other phase of your cycle, in fact, exercise can be helpful in relieving some of the common symptoms such as cramping. However, there are hormonal changes that occur within the body that can make it easier to perform certain types of exercise at different times of the month.

Emi Gutgold (hers), Personal Trainer (NASM CPT), Barry Instructor and Pilates Instructor (PMA NCPT) explains: "Since hormones generally affect our sleep, appetite, stress, and overall energy, they can certainly affect training."

The four main phases that occur during the menstrual cycle are menstruation, the follicular phase, ovulation, and the luteal phase. Since hormone levels vary at each stage, it may be beneficial to adjust your exercise routine accordingly. Exercising affects hormonal balance, and the added intention of these exercises can help you adapt to the stage your body is currently in.

exercise during menstruation

Menstruation, when you have your period, is the phase of the menstrual cycle where you are actually shedding the lining of the uterus. This lasts between three days and a week. Although this is the phase of the cycle that often manifests itself negatively, studies have shown that exercising during menstruation can lead to less painful periods.

It can be difficult to maintain an exercise routine during this phase because progesterone and estrogen are at their lowest levels, which can lead to low energy and motivation. Playing sports. Activities or exercises that rely on lifting heavy weights 4

This doesn't mean you can't get the most out of your workout. Consider low-intensity cardio, yoga, Pilates, light modeling, swimming, or a casual bike ride. Even walking during your period can be beneficial.

Exercise during the follicular phase

The follicular phase actually coincides with the onset of menstruation, beginning on the same day as the menstrual cycle. However, it continues beyond the bleeding stage, until ovulation. This phase involves the stimulation of several hormones, including follicle-stimulating hormone, gonadotropin-releasing hormone, and luteinizing hormone.

Most importantly for physical activity, during the follicular phase, your period ends and hormones stimulate the ovaries to produce follicles, resulting in higher estrogen levels and thus higher energy with it.

"When you're in the follicular phase of your cycle, you can increase its intensity," Amy says. Thanks to the infusion of estrogen and energy, the follicular phase may be the best time for high-intensity exercise like HIIT, strength training with heavier weights, and cardio activities like running, dancing, and boxing.

exercise during ovulation

The ovulatory phase is a short three to five day period in the middle of the general cycle. Ovulation is the release of a mature egg from the surface of the ovary, caused by high levels of luteinizing hormone.6 The egg travels from the ovary along the fallopian tube to the uterus, where if it is not fertilized within approximately 24 hours it disintegrates.

Your energy and stamina levels during ovulation will likely be close to those in the follicular phase, when you will still experience high estrogen levels and be able to continue participating in high-intensity activities such as kickboxing, running, and rowine

If you experience bloating or painful ovulation during this phase, you should change your exercise routine accordingly.

Work through the luteal phase

The luteal phase is the longest phase of the menstrual cycle, lasting about two weeks. During this stage, the follicle that released the egg from the ovary transforms into a structure known as the corpus luteum that together releases progesterone.4