Training around your cycle
The Beginning of your Cycle: Combatting Fatigue
During the start of your cycle (when menstruation occurs), oestrogen levels tend to be at their lowest point. Combine this with a loss of Iron through your bleed, it can lead to you feeling quite tired. During this time, your first response may be to completely rest. If this is what works for you that Is fine! There are lots of benefits to resting your body and taking it easy. However, there are also many benefits from trying to incorporate high-intensity workouts (HIIT) into your routine at this point. The drop in your oestrogen levels will actually make you push harder, as fuel becomes more accessible to your body at this stage. This is because your body accesses your carbohydrate/glycogen fuel stores more easily, which will boost your energy levels in your workout.HIIT (High-Intensity Interval Training) involves grouping together some exercises, carrying out one exercise intensively for a short period of time, having a short rest, then completing the next exercise, and so on. The best way to get the most out of your workouts is to incorporate movements that involve more than one muscle group at a time. Examples: squats, lunges, push-ups, etc. This type of workout is also beneficial as you can get a good workout done in 20 minutes but still reap the cardiovascular benefits of an hour’s workout.
Late Follicular/Ovulation: Hit the Weights!
Towards the tail end of the first week of your period and moving into the second week of your cycle, your oestrogen levels begin to rise. When ovulation occurs, your oestrogen levels will hit their peak. This is the perfect time to incorporate more weights and resistance workouts into your routine. Resistance exercised are used to help stimulate muscle strength and growth. Oestrogen helps your body build muscle, so add some exercises with barbells, dumbbells, kettlebells or resistance bands. It’s also at this point that another crucial hormone starts to rise – testosterone. Testosterone also plays a role in helping increase muscle mass and strength.You don’t need to go to a gym to get started, you can do it right from home. The increased levels of oestrogen can also trigger some other effects, including anxiety, stress and higher arousal. These can be eased by increasing your physical activity levels to improve sleep and release endorphins.
Day After Ovulation
up the Intensity At this point, your oestrogen levels will begin to drop once again. Fatigue and low mood can begin to creep in, so it’s important to keep active to keep your mood up. You might prefer resting at this stage, so your body has extra time to recover from the fatigue. The same principle applies here that is used in week 1. Short, high-intensity workouts are the way to go and will serve you best for this part of your cycle. Towards the end of this week your oestrogen levels will start to rise back up again and so too will your progesterone levels. At this point I suggest going back to your normal workout routine, making sure to incorporate more usual daily activities, resistance training AND cardio. Increase your protein intake at mealtimes and try to even out your portions throughout the day to help keep your blood sugar levels stable.
It turns out our bodies require 100 – 300 more calories during our luteal phase (the week before our period is due). This is because our Basal Metabolic Rate (BMR – the number of daily calories needed to stay alive) during this time increases by 10-20%
Exercise is known to reduce stress and stress is known to sometimes amplify period cramps. So, by using exercise as a means of stress relief, you will be able to alleviate some cramping. The increased blood flow can also help ease menstrual cramps.
1) Boost your mood and combat PMSNot everyone experiences PMS or mood swings the days before their period starts. Some of us with a uterus might not even feel any mood changes, whereas others might have an inexplicable feeling of being down the days before or during the first days of their period.No matter if you have extreme PMS or not, get your body moving and some endorphins flowing. The endorphins released during and after a workout trigger a positive feeling in the body, “similar to that of morphine”.Studies have investigated the link between mental health and the positive benefits of physical activity and have found that exercising decreases levels of depression and boost the mood. So why not apply that to the battle plan against the pre-period blues?
2) Enhance blood circulation and ease menstrual cramps the endorphins released during workouts reduce the perception of pain and moving your body gets your blood circulation going which helps reduce menstrual cramps. Exercising is also known for reducing your levels of stress and anxiety, which can then decrease the severity of your menstrual cramps. It's all connected.
3) Exercising beats fatigue and headaches when you feel particularly low on energy, that's when you should definitely go to the gym, a yoga class or take a walk in the park. Sounds like a contradiction, but it works. The first 10 minutes will be hard, but once you get moving it will increase blood circulation and activate your heart muscles. This will result in higher energy levels and help you beat tiredness. Especially during the first days of your period, your body needs more rest and sleep. So make sure that you combine exercising with enough time for your body to rest. 4) Regulate irregular periods naturally you have irregular periods or your period is overdue, physical activity can help your menstrual cycle get back on track. Being active the days before you expect your period to come and pairing it with a healthy diet, will support your period to be regular. There are some fruits and herbs that act as emmenagogues and can help kickstart a late or irregular period. Try to eat some pineapples, papaya, and parsley.