Working Out on Your Period – Does it Affect Your Performance?

A lot of people skip their workouts during their time of the month. But there’s no reason to skip out on exercise just because you have your period.

Energy levels might change during your period. Some women have low energy during their period, while other women have more energy than usual during this time. Changing hormone levels through the menstrual cycle can cause this.

Week 1 – On the first day of your period, oestrogen and progesterone levels are at their lowest. They begin a gradual rise during your period. It may be easier to get active than in the previous weeks.

Week 2 – In the week after your period ends, your energy levels might begin to go up. Oestrogen levels begin rising quickly in preparation for ovulation.

Week 3 – Oestrogen levels peak around the time of ovulation, about two weeks before the next period for most women. When oestrogen levels fall quickly after ovulation and progesterone levels begin rising, you may feel more tired or sluggish than usual. This does not mean that you should not exercise. In fact, being active might help boost your mood and give you more energy. Try exercising first thing in the morning, before your energy level goes down as the day goes on.

Week 4 – In the week before your next period, you may feel less energy as both oestrogen and progesterone levels are falling. Physical activity may help PMS get better even if your energy levels are low.

Your menstrual cycle does not affect your ability to exercise. There are no differences during the menstrual cycle in a woman’s ability to exercise. The only difference researchers have found are that women who had already ovulated but not yet started their period had a harder time exercising during hot and humid weather.

Exercising too much can cause missed menstrual periods or make your periods stop entirely. Irregular or missed periods are more common in athletes and other women who train hard regularly. If you haven’t worked out in a long time and suddenly start a vigorous fitness routine, your period could stop or become irregular.

Consult your doctor if you have irregular or missed periods.

There are many benefits of exercising on your period. Avoiding exercise isn’t going to save energy or make you feel better. Your period week is a good time to try some new workouts. Benefits of exercising on your period include:

·         Decrease PMS symptoms

·         Tap into your endorphins

·         Experience more strength and power

·         Enhance your mood

·         Combat painful periods

Researchers have found that some women have fewer painful cramps during menstruation if they exercise regularly. There are over-the-counter medicines for menstrual cramps or pain that work well.

If your period is heavier during the first few days of your cycle, it may be uncomfortable and best to focus on gentle movements and exercises. The best exercise during your period is the one you feel like doing! During your period may be a good time to reduce your exercise intensity. The best exercises to do on your period:

·         Light walking or other light cardio

·         Low-volume strength training and power-based activities

·         Yoga and Pilates

Vary workouts, take extra time to recover, and honour what you’re capable of.