Should Women Workout during their Menstrual Cycle?
The thought of working out during your periods might make you want to retire from exercising for good. You’re not the only one who’s concerned about the fact, exercise in periods: good or bad?
Many people try to skip their workouts during that time of the month but there is actually no reason to do so. There are in fact several benefits of exercising when you have your period.
Here are some of the benefits of exercising during your periods.
Exercising During Menstrual Cycle: Benefits
The mental and emotional benefits of exercise don’t stop just because you’re on your periods.
Even though Progesterone and Estrogen are at their lowest during that time of the month making you feel less energetic, sticking with your workout regime will actually ease some common complaints with menstruation.
1. Reduces PMS Symptoms
Regular Aerobic exercise may help lessen fatigue and mood swings that you might experience in the days leading up to your periods and during your menstrual cycle.
2. Give You An Endorphin High
Exercising can help you tap into your Endorphins giving you a natural Endorphin high. An Endorphin high can actually elevate your mood and help you feel better.
One of the main benefits of exercising during your menstrual cycle is the workout “high” and the Endorphin release. Endorphins are a natural painkiller that when released during exercising can relieve some of your period pains.
3. Tap into your Power and Strength
A study actually concludes that in the first two weeks of your menstrual cycle your low levels of hormone might allow you to experience greater gains in power and strength.
4. Mood Enhancement
Experts say that exercising during your menstrual cycle will enhance your mood and also increase blood circulation. Exercising is also known to relieve you of headache, cramps, or back pain that comes with your periods.
5. Combat Painful Periods
Dysmenorrhea, aka painful periods, makes your time of the month extra uncomfortable. Exercises such as light walking might help in alleviating these symptoms.
Best Exercises To Do On Your Period
A focus on gentle exercises and movements should be on the top of your list of exercises during your menstrual cycle since the first few days of the cycle are the most uncomfortable.
Your periods are a good time for reducing the intensity of your exercises. Here are a few exercises that you can perform during your periods.
1. Light Cardio such as Light Walking
Lower your Aerobic or cardiovascular exercise intensity. Try walking, light cardio, or shorter bouts of Aerobic exercise during your menstrual cycle.
Research supports the idea that your lungs work better a little later in your cycle so you should consider saving the high-intensity Aerobic and cardiovascular exercises for then.
2. Low-volume Strength Training & Power-based activities
Some studies show that there is an increase in strength during this cycle so you should consider including low-volume strength training and power-based activities into your regime.
Your menstrual cycle is a great period to do longer flow sessions that include a mixture of strict cardio and strength work.
3. Pilates and Yoga
The 2-3 days that lead up to your periods is considered a great time to engage in certain activities like Pilates and Yoga.
Yoga can aid in relaxing your body and also potentially alleviate symptoms such as breast tenderness, cramps, soreness, and muscular fatigue.
If you experience periods that aren’t as painful and discomforting that you can feel free to continue with your regular workout regime.
However, keep in mind that your body might be adjusting and won’t perform as usual. In such a situation take a break, and lower the intensity of your exercises.
Now that we’ve discussed exercises that you should perform during your periods, here are some exercises that you should try and avoid performing during your menstrual cycle.
Exercises to Not Do During your Periods
Many people wonder about exercise in periods: good or bad? If there are certain exercises that you should perform during your periods there are also certain exercises that you should avoid performing during your menstrual cycle.
Even though some women might be able to keep up with their usual workout regime with some minor adjustments this won’t be the case for everyone.
The only thing to remember is to lower your training volume and stress during this time. This doesn’t mean that you need to break your routine and just stop. It actually just means lowering the intensity of your workouts.
If you feel more tired than usual during your endurance-type or cardiovascular training then you may want to cut back on those.
It is observed in several women that they have an increased rate of perceived exertion during that time of month which makes the difficult exercises even tougher.
It is also advised to remove precision and skill training workouts from your regime during your cycle.
The Bottom Line
To conclude, a regular workout regime is beneficial to both your body and mind so there’s no reason you should break it just for your periods.
The only thing you need to do is be mindful of your body’s limitations during your cycle. Also, choose to consult experts at Apollo hospitals to make sure these exercises are effective enough for you.