Buzz
Anyone who has experienced menstruation understands that the associated mood changes, tiredness, and cramps can be challenging. While individual experiences differ, severe symptoms can make it difficult to motivate yourself to leave the couch, let alone engage in a workout.
Interestingly, physical activity is known to alleviate those bothersome cramps that occur during menstruation. If you’re hesitant about intense workouts like HIIT, consider this: Adjusting your exercise routine based on your menstrual cycle can help you feel better and enhance your performance.
Biology Basics: Understanding Your Menstrual Cycle
Each month, your body prepares for a potential pregnancy by building a new uterine lining to support a fertilized egg. If pregnancy doesn’t occur, this lining is shed during menstruation.
The first day of your cycle marks the start of your period, characterized by a sudden drop in hormones and the release of prostaglandins, which cause uterine contractions, explains Heather Bartos, a Texas-based ob-gyn. During this phase, estrogen and progesterone levels are extremely low, and the uterus sheds its lining. Common symptoms include tiredness, cramps, headaches, bloating, and a general sense of discomfort.
Following this is the follicular phase. As noted by Healthline, this phase overlaps with menstruation, beginning on the first day of your period and concluding at ovulation, which marks the next stage.
Ovulation timing varies, but for those with a 28-day cycle, it typically occurs around day 14.
Finally, the luteal phase occurs after ovulation, ending on the first day of your period and lasting between 10 to 17 days. Increased progesterone levels during this phase can lead to bloating, breast tenderness, or constipation, as highlighted by Dr. Bartos.
Is it necessary to modify your exercise routine?
Why is this important? Understanding how your body feels during different phases of your cycle can help you identify when you’re at your peak and might push harder during workouts—or when it’s better to switch from intense CrossFit to a calming yoga session, or even take a rest day.
Optimal workouts for each phase of your menstrual cycle
During your period week
With hormone levels at their lowest, you might feel drained during the initial days of your period. However, medical professionals emphasize that exercising is beneficial and often recommended. While maintaining your regular routine is ideal, avoid overexertion. If cramps are overwhelming, consider yoga or Pilates, which can alleviate discomfort, advises Dr. Tanuj Palvia, M.D., a spine and sports medicine expert at Physio Logic in Brooklyn.
The follicular phase
This phase is ideal for intensifying your workouts. As hormone levels, including testosterone, estrogen, and progesterone, rise, you’ll likely experience increased energy, focus, and motivation. It’s the perfect time to engage in heavy weightlifting, CrossFit, high-intensity interval training, or extend your usual running or cycling sessions.
“Many of my ballet friends mention that their balance and performance peak during the first two weeks of their cycle,” says Dr. Bartos.
A 2016 study from Umea University in Sweden supports this: Researchers split 59 women into two groups. One group performed resistance training five days a week during the first half of their cycle, while the other did the same during the latter half. The first group showed greater improvements in jump height and muscle mass. A 2014 study echoed these findings.
The week or two leading up to your period
Dr. Palvia often advises patients with severe PMS to avoid strenuous activities during the luteal phase, noting symptoms like low energy, mood swings, fatigue, and increased appetite. He also mentions a rise in body temperature as the body prepares for menstruation.
A low-intensity workout varies from person to person. Dr. Palvia points out that some athletes can still manage running five to ten miles daily even when not at their peak. “Everyone’s different,” he says, emphasizing the importance of understanding your own intensity levels.
For those who typically engage in intense daily workouts but feel drained before their period, yoga can be an excellent alternative. Styles like Ashtanga or Bikram focus on mindfulness and physical awareness, offering both a workout and a sense of relaxation.
If you’re new to exercise or don’t work out regularly, consider activities like brisk walking or restorative yoga. And if you’re feeling unbalanced, irritable, bloated, or exhausted, taking a break from exercise is perfectly fine.
How does birth control affect this?
Great question! The answer isn’t straightforward. Non-hormonal birth control generally doesn’t affect your cycle long-term. However, any form of birth control can cause temporary adjustments, such as heavier bleeding for the first few months when switching to the copper Paragard, which might influence your workout preferences and energy levels.
Hormonal birth control is more complex. Some individuals report difficulty building muscle while on the pill, and a 2009 study suggested oral contraceptives might hinder muscle growth. However, the study faced criticism for its small sample size, and ABC noted it didn’t show any effect on exercise performance. While hormonal birth control might slightly reduce muscle gains during the follicular phase, there’s insufficient evidence to confirm its overall impact on workouts.
On the other hand, since the pill prevents ovulation, it stabilizes hormone levels, which is why many use it to manage severe PMS. This hormonal stability might make it easier to maintain a consistent workout routine compared to those not on birth control.
The bottom line
Ultimately, it’s about understanding your body, as emphasized by both Dr. Bartos and Dr. Palvia. If you’re not feeling up to a workout or concerned about injury, it’s okay to take a break. As Dr. Bartos advises, “Listen to what your body needs.”
