Going to the gym when experiencing period symptoms can become frustrating and upsetting. Your motivation is stifled by several different things, including cramps, bloating, migraines, and a terrible lack of energy. However, being active during your period has many benefits, including a reduction in the symptoms of premenstrual syndrome (PMS), less painful periods, and an improvement in mood. Suppose you are aware of the types of physical activity most beneficial to you during this time of the month and how to modify your workout routine so that it fits your cycle. In that case, you will be better able to manage the hormonal shifts and the impending fatigue that come along with this time of the month while still reaping the rewards.
How the Levels of Hormones Affect Our Energy
The typical menstrual cycle lasts for 28 days, composed of three phases: the follicular phase, the luteal phase, and the ovulatory phase, which typically occurs on day 14 of the cycle. Because your progesterone and estrogen levels are at their lowest during your period, you could experience less energy and motivation. Although this is the typical expectation of a cycle, the reality is that many women’s cycles are unique and might vary from one month to the next. Because of this, each individual’s experiences will be unique to them. Therefore, it’s possible that some people won’t ever experience a drop in their energy levels, while others might have trouble getting out of bed for several days.
It is a good idea to keep a log of your menstrual cycle and the changes in your body so that you may gain information on how your body reacts to the changes in hormone levels that occur throughout the month. In addition, it is in your best interest to consult a medical professional if the level of your energy, the discomfort you are experiencing, or the mental disturbances you are experiencing become intolerable or interfere with your everyday life.
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During your period, which generally occurs between days 1 and 7 of your cycle, it can be challenging to maintain a physically active lifestyle. It’s possible that having lower levels of estrogen and progesterone, along with increased levels of inflammation, could be the cause of your feelings of exhaustion and lack of motivation. As a result, one’s stamina and endurance levels will be lower during this period. If you combine that with bleeding, cramps, and other unpleasant symptoms, you may find your motivation to work out is at an all-time low. Suppose something like this sounds familiar to you. In that case, you may find that participating in less physically taxing activities, such as light cardio, Pilates, swimming, or lighter-weight strength training, is preferable to attending a high-intensity interval class or engaging in an extended running session.
It is essential to know that during menstruation, testosterone levels are higher, which may lead to enhanced muscle-building activity while strength exercising. After the first few days of your period, if you feel like you have more energy than usual, it is a perfect time to raise the intensity of your workout, provided that you have recovered properly and feel like you can handle it. The dread of menstruation leakage might prevent some women from exercising, and this is something that affects both sexes. This anxiety can be alleviated to some degree with the use of a menstrual cup or menstrual pantyhose.
Ideal Physical Activities to Perform During Your Period
When deciding on a form of physical activity, you should choose something that makes you feel good both while you’re doing it and after you’ve finished. After the first few days of their period, when hormones begin to fluctuate, some people regain their energy, while others continue to feel exhausted. Others require a few more days to reach their peak level of wellness. On the other hand, studies have shown that different kinds of physical activity each have their own unique benefits. In addition, specific exercises have the potential to alleviate symptoms like weariness and cramps that you may be experiencing.
Walking
Walking and other forms of aerobic exercise can considerably minimize the symptoms of PMS and cramping during your period. The activity of aerobic walking has been deemed “extremely effective” by researchers. This study was conducted on a treadmill; nevertheless, walking outside has many advantages, including exposure to natural elements and variety in one’s environment, both of which can be gained by walking. Pain and cramping during the first three days of menstruation can be alleviated by walking briskly for thirty minutes. A walking pace of 2.5 to 3.5 mph is considered moderate, while a walking speed of 3.5 to 4 mph is considered brisk. Choose the option that appeals to you the most.
Running
Running, particularly at a moderate to high intensity, reduces premenstrual syndrome (PMS) symptoms, including cramping. According to the findings of a study published in the journal Disability and Rehabilitation, participants who engaged in strenuous aerobic activity on a treadmill three times a week for four weeks reported much less discomfort.
Swimming
Anyone who is experiencing tension, pain, or weariness may find that swimming in water provides a sense of relief. Increasing your regular physical activity in a pool may provide additional benefits when you’re on your period. Women who swam during their periods experienced fewer symptoms of anxiety, despair, stress, mood swings, feeling out of control, shaky coordination, disorientation, headache, exhaustion, aches, breast tenderness, sleeplessness, swelling, and cramps. These benefits were seen in women who swam.
Pilates
Pilates may be able to assist you in feeling better, regardless of whether the symptoms you’re experiencing are due to premenstrual syndrome (PMS) or mid-flow menstruation symptoms. For instance, one research synthesis stated that doing this kind of exercise gives the body a boost of oxygen that can lessen the release of a hormone connected to period discomfort. This claim was based on the observation that doing this exercise boosts the body’s oxygen. In yet another piece of research, the researchers referred to general physical activity as an essential component in the treatment of PMS. Therefore, if you want to decrease the symptoms associated with your period, give a few of these motions a try and see if they don’t help you feel better.
Workouts That Build Muscle
Those who enjoy strength training may find it discouraging if they experience a week of decreased performance. This is especially true if they are attempting to improve their weights or repetitions but instead find that they have regressed in their development. Even while it can be annoying, this is perfectly normal, and it is still important to keep up with your routine, even if you have to reduce the amount of work or the volume. Your individual experience with your program is likely to differ depending on your energy levels and how uncomfortable you feel in general, despite the fact that some studies suggest that there are no changes in strength performance at any stage of the cycle. Be sure to pay attention to your body’s cues and adjust your exertion level accordingly.
It is beneficial to take lighter weeks from your usual strength training practice regardless of your cycle. Planning a week of lesser load and volume by altering the sets, repetitions, weight lifted, or any combination of these parameters might increase the performance of subsequent weeks. This strategy is commonly referred to as a de-load phase.
How to Stay Safe While Working Out While You’re on Your Period
Even while there aren’t any activities that you really can’t do when you have your period, it’s still a good idea to avoid pushing yourself to the point where you’re completely exhausted. You risk experiencing the signs of overtraining and then entering the subsequent weeks of training feeling exhausted and sore, which will lead to poor performance on your part. Instead, pay close attention to how much energy you have and put getting enough rest, food, and recovery first. There are many compelling arguments in favor of maintaining your normal level of physical activity when you are experiencing your period; however, this should not be done at the expense of your health.
Kim’s Final Thoughts…
During your period, you may experience cramping, soreness, and changes in mood that can make it challenging to overcome hurdles and difficult to exercise. However, being active during this time is a fantastic decision for many reasons, including making the less enjoyable portions of your period more acceptable. This is just one of the many reasons why staying active during this time is an excellent choice.
A wonderful method to reach a compromise is to make use of this time to slow down, concentrate on self-care and healing, and keep moving your body all the while. Always pay attention to what your body is telling you, and steer clear of intensity levels or activities that don’t sit well with you. If symptoms interfere with your ability to enjoy life, you should consult a healthcare provider.
