Even though it may be the last thing you want to do, exercising during your period has a lot of benefits. Overall, exercise helps promote a healthy lifestyle, and during a time of hormonal change, it can aid in stabilising it.
Benefits of exercising during periods
There can be a lot of benefits while exercising during your period. We’re not talking about doing a full marathon or setting your treadmill to incline 10 and hoping that all your symptoms disappear.
There are four phases to your menstrual cycle, and working with these phases will increase your productivity within the gym. It’s best to remember that every who gets periods is different; your energy levels may fluctuate,
Early Follicular Phase
As we all know, your cycle begins on the first day of your period. This means at the beginning of your cycle, while you are menstruating, your menstrual hormones will be low. At the beginning of this cycle, you will be dealing with issues such as inflammation, lethargy, and pain, which means that pushing your body is not the way to go.
During this cycle, it’s best to focus on recovery and take it a bit easier when working out. It’s also important to have food with high iron in it as you when you lose blood, along with slow-burning carbs such as homemade oats will help during this phase.
Mid Follicular Phase
Your oestrogen will start to rise again by the mid-follicular phase, which leads to more energy and a higher pain threshold. During this phase, the best workouts to do are High-intensity interval training (HIIT) or strength training, and they will be more effective. Doing a heavy workout during this phase will have you feeling great and energised rather than tired.
Late Follicular Phase
The late follicular phase is when your oestrogen is at its peak level and is the best time for your training performance. This phase happens right before ovulation and when you feel you are at peak performance. Your appetite may decrease during this phase, but that is perfectly normal. Just be sure to have enough food to sustain your body when working out.
Luteal Phase
Your body will begin to feel heavier during this phase as your menstrual hormones begin to fluctuate fast.
What are the benefits?
Here are just some of the benefits that working out on your period will give you.
Boosts mood
Ever had that feeling of satisfaction and contentment after working out? During your period, it is normal to feel irritable and out of sorts, but by working out, you will boost your mood and end up having a better day.
Reduces fatigue
Fatigue is a common symptom of getting your period. Working out actually boosts your energy (no matter how tired you get during the workout); it is a great way to combat the fatigue you will feel.
Reduces period pain
Probably one of the best benefits on here; working out will reduce your period pain and have you feeling better during a tough time in the month. These workouts don’t need to be a 45-minute HIIT session; even a quick 20-minute workout will get you feeling better.
What to avoid
What to avoid during your period can be quite personal, but here are some general things you may want to avoid during your time of the month.
Cardiovascular workouts
Cardio during your period can lead to you feeling extremely fatigued. Depending on what phase you are in, doing a cardio workout will feel a lot harder than usual. You need to conserve energy rather than trying to go full-out.
Prolonged workouts
Like cardio, working out for a prolonged period of time. Working out for a longer period of time can cause inflammation which can increase cramps. Finding the perfect balance between working out and your period is key.
Quick Tips
Finally, here are some quick tips for exercising during periods.
Stay hydrated
A lot of people with periods tend to exert more during their time of the month, which means they are losing a lot of water. Remember to stay hydrated and ensure that you have enough water during the day. So remember to aim for 2 litres of water a day to stay hydrated.
Stretch when possible
After working out, remember to stretch it out. Stretching face down will help soothe cramps and loosen tense muscles within your body. Yoga or pilates is great if you are looking to get extra flexibility to your stretching routine.
Take your time
Remember to go at your own pace and not overdo it, especially during your period. What is normally no issue can feel like a colossal task, and you will end up exerting more energy than needed. Taking your time is important for recovery during your period.
Conclusion
Exercising during your period can seem like a challenge, but it’s the benefits outway anything else. The final tip we have for you is to listen to your body. If you feel too tired, sore, or nauseous, then sometimes it’s best just to sit it out.
