If you have ever devoted weeks, months or years to following a training program or preparing for a competition, you know how disappointing it is that the first day of the cycle coincides with the planned intensive training.
Despite this, there is a way to train with the menstrual cycle and optimize your workouts so that you can effectively use the changes that your body regularly experiences.
In simple words, the menstrual cycle is a series of hormonal changes that can be used to your advantage, especially when it comes to fitness. With the right approach, a well-designed training cycle can reduce recovery time and improve your productivity.
In this article you will learn which physical exercises can be done during menstruation, and which cannot, and how to competently train these days.
Menstrual phase
Before diving into training, let's first look at the phases of the menstrual cycle and what happens in your body at each stage.
The menstrual cycle can be divided into two phases:
- The first phase, which begins on the first day of menstruation and lasts until the day of ovulation, is called follicular. At this time, estrogen rises to stimulate follicular growth.
- The second phase is called luteal. It begins the day after ovulation and goes before the start of the next cycle. During this phase, progesterone increases (like your body temperature), estrogen also increases slightly, and both hormones decrease if the egg is not fertilized in order to start the cycle again.
The first 5 days of the follicular phase are known as the menstrual phase, when the uterus is cleansed of the previous endometrium, which is excreted with menstrual blood. Between the follicular phase and the luteal phase, ovulation occurs when the ovaries release a mature egg.
The influence of the phases of the cycle on the training process
There are several factors that can affect the training process.
First, the increase in body temperature that occurs after ovulation can affect how quickly you get tired. Therefore, during the luteal phase, it is worth reducing the intensity and reducing the duration of the training.
Secondly, insulin sensitivity changes throughout the cycle, which can affect the way your body uses and stores fuel.
- In the first half of the cycle (there is a high level of estrogen), the body is more sensitive to insulin. At this time, carbohydrates are used more efficiently. As a result, high-intensity workouts such as sprints or weight training with heavy weights would be ideal.
- In the second half of the cycle (a high level of progesterone is observed), the body becomes more resistant to insulin. At this time, glucose uptake by muscle cells is impaired. Thus, during this period, it is worth giving preference to low-intensity loads.
Menstrual Workout: Week by Week
The menstrual cycle can last an average of 23 to 36 days. While the average cycle length is 28 days, most women have a different duration from this figure and sometimes have shifts from month to month.
The classic training plan is divided into a 4-week period, however you can customize it depending on your cycle and needs. The type of training you choose does not matter. The intensity is important. The basic principle is that at the beginning of the cycle the load increases, and towards the end it decreases.
Week 1 (Days 3 to 9): Increased Exercise or Intensity
The first week falls on the first half of the follicular phase. At this time, you can increase the intensity of your workout. This is a great time for interval training.
Week 2 (Days 10 to 16): High load or intensity
This week is the second half of the follicular phase and ovulation. During this time, you may find that your energy is at its peak. To take advantage of this, you can include several workouts that require maximum energy. The second half of the follicular phase is the best time to build muscle.
Week 3 (Days 17-23): Aerobic Exercises
This week is the first half of the luteal phase. At this time, aerobic training should be preferred. Longer and less intense workouts will be ideal. A bike, treadmill, or lap exercise are great options. As you approach the end of the week, lower the intensity as you feel. Do not forget to drink enough water.
Week 4 (Days 24 - 2): Low Intensity
This phase begins when the symptoms of premenstrual syndrome begin to become more noticeable. At this time, you should give preference to light activities such as swimming, cycling, brisk walking. Below we will consider in more detail what exercises you can do with menstruation and before them. Light exercise will help reduce stress hormone and reduce pain.
Allowed Exercises
What exercises can be done during menstruation?
- Light cardio workouts. Choose one of your favorite exercises. Don't go for a super hard workout you've never tried before. Light workouts that are recommended for menstruation: stretching, yoga, Pilates, dancing.
- Easy exercises that you can do at home. What exercises can be done both for a monthly child and for women during menstruation. You may not want to go to the gym during your period, which is normal. However, do not completely cancel the workout. You can do a simple 10-minute charge, which can be easily done at home. This will relieve stress, give you a sense of pride and joy, and help reduce stress.
Prohibited Exercises
What exercises can not be done during menstruation?
- It is worth abandoning long inverted yoga poses, as this can lead to pain and excessive bleeding.
- Avoid performing heavy basic exercises - squats, deadlifts and leg presses.
- Avoid long runs because bleeding may increase during a run.
- Refrain from jumping and turning your body quickly, as this may cause the knee ligaments to break.
We examined the question of what exercises can be done with menstruation and which cannot. The most important thing in this period is to listen to your body and rest if you feel pain and discomfort.
Conclusion
So, we examined the issue of how to train during your period. By organizing training according to your menstrual cycle, you can most effectively train and achieve your sporting goals. Always follow the basic rules:
- High and intense loads in the first phase of the cycle.
- Moderate and low-intensity loads in the second phase of the cycle.
With this approach, you can avoid the occurrence of chronic stress. This condition can greatly affect the production of sex hormones, which can disrupt your menstrual cycle and lead to symptoms of overtraining, including fatigue, decreased productivity, and loss of motivation. Therefore, you should not load the body with hours of training - this will not bring benefits.
We also examined the question of what exercises can be done with menstruation at home or in the gym, and which are best avoided. Now you can competently draw up your training plan, depending on the day of your cycle.