Exercise and PMS: A Science-Based Guide to Alleviate Symptoms
Menstrual cycles can significantly impact women's energy levels, mood, and overall well-being. This science-based guide explores how to adapt your exercise routine during different phases of your cycle to alleviate PMS symptoms, optimize energy levels, and enhance your fitness journey.
Understanding the different phases in the menstrual cycle
The menstrual cycle is divided into four distinct phases, each with hormonal fluctuations and potential impact on your energy levels, mood, and exercise performance.
Follicular Phase
During the follicular phase, which typically lasts about 10-12 days before ovulation, your body produces more estrogen. This often leads to increased energy levels and a more positive mood. This is an excellent time for intense workouts, whether HIIT sessions or strength training, as you'll likely feel more motivated and energized.
Ovulatory Phase
This phase typically spans days 12-14 (or sometimes longer) when an egg is released from the ovary. Estrogen and testosterone levels peak during this time. This is when many women feel most powerful, energetic, and motivated, making it an ideal time to push yourself in the gym and maximize your workout results.
Luteal Phase
The luteal phase begins immediately after ovulation and lasts until your period starts. During this time, hormone levels drop significantly, often leading to fatigue, lower motivation, mood swings, and cravings. It's crucial to listen to your body during this phase and consider reducing the intensity of your workouts or incorporating more rest days. Light exercise can still be beneficial, but avoid pushing yourself too hard. Don't feel guilty about satisfying cravings with a small treat, as these cravings are often hormone-driven.
Menstrual Phase
This marks the start of a new cycle and usually lasts for around 3-7 days. Energy levels are low during this phase, and you might experience fatigue or bloating. Adjust your workouts accordingly, focusing on lighter activities or reducing intensity. Communicate how you feel to your trainer and avoid attempting to set personal records during this period. Remember that every woman is different, so listen to your body and adjust your exercise routine based on your needs and feelings.
Should you take complete rest from training during the menstrual phase?
In cases of severe menstrual pain, cramps, and/or heavy bleeding, it wouldn't make sense to lift heavy weights. If your period symptoms are severe, stay home for 24-48 hours until you feel better. I would still advise some movement, like a light outdoor walk, as it can positively impact your mood and energy levels and take your mind off some of the period-related symptoms.
What does the science say about exercise and premenstrual symptoms?
Studies have shown that women who are more physically active tend to experience less severe PMS symptoms. Regular aerobic exercise and strength training can significantly alleviate common PMS discomforts, such as mood swings, fatigue, and cramps.
To delve deeper into the research and explore relevant meta-analyses, check out the links below:
Common questions and answers
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Hormones like progesterone and estrogen, which are at their peak right before your period, can cause sugar cravings. Sticking to a healthy diet plan during this time is crucial to avoid giving in to these cravings, which can impact blood sugar regulation and result in poor sleep, night sweats, and increased body temperature.
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Any activity that increases blood flow can positively affect PMS symptoms, including tension and pain. Stretching, especially yoga poses like the child's pose, can offer relief from cramps.
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Painkillers should be a last resort for menstrual pain. Many natural remedies can be tried before resorting to medication. If other options fail, consult your doctor before taking any medication.
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Exercise can significantly reduce PMS symptoms like mood swings, fatigue, and cramps. Physical activity can help regulate hormones, improve mood, and relieve pain.
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Combining aerobic exercise and strength training is most effective for managing PMS symptoms. Aim for moderate-intensity workouts you enjoy and can consistently incorporate into your routine.
Ready to Embrace a Fitness Journey Tailored for Your Cycle?
Embarking on a personalized fitness journey tailored to your menstrual cycle can transform your health and well-being. Our experienced personal trainers understand each woman's unique challenges. They can design a program that complements your hormonal cycle, ensuring you get the most from your workouts while respecting your body's needs.
You don't have to navigate this journey alone! Contact us today, and let our expert team at Fortius Dubai help nurture a healthier, stronger, and more confident you. Let's start this empowering journey together!
Learn more about topics related to female fitness with the following blogs:
Conclusion
In conclusion, a fitter and healthier woman is more likely to manage her period pain and other symptoms effectively. Listening to your body and adjusting your physical activity is crucial. Don't fall victim to the "I must perform and diet no matter what" mentality. If you work hard three weeks out of the month, you can take a step back during your period and still achieve great results. It's all about finding the right balance and understanding that each woman is different, and her body will react differently to fluctuating hormones. Therefore, applying a one-size-fits-all approach to exercise during menstruation is impossible.
It's essential to take good care of yourself during your period to enjoy the other three phases of your cycle without any stress or worry. Periods are a natural part of life and should be embraced, not feared!
