Many women ask the same question every month: “Should I train in my period?” The short answer? Yes, you can – and should often do it. While social taboos and symptoms can feel menstruation like a time to completely rest, show that physical activity reduces pain during their period, improve the mood and even increase performance depending on the cycle phase.
In this article we examine this Physiological, psychological and performance -related aspects of exercising during menstruation– What to do, what to avoid and how you can listen to your body during this time.
Understand your menstrual cycle and your exercise
In order to understand how movement affects your period (and from), it is helpful to briefly check the phases of the menstrual cycle:
1. Menstrual phase (days 1–5)
This is when bleeding occurs and mark the beginning of the cycle. Hormones – especially Estrogen and progesterone– are the lowest. Fatigue, cramps, flatulence and mood swings are common.
2. Follicula phase (days 6–14)
Estrogen levels begin to rise and the energy level often increases. Many women feel more motivated and strong during this time, especially when ovulation approaches.
3. Easinity (day 14)
There is an increase in estrogen and luteinization hormone. Women may feel the strongest here and make it ideal for intensive workouts.
4. Luta -Seal phase (days 15–28)
Progesterone increases and estrogen falls. Energy can fall and PMS symptoms (flatulence, desire, irritability) can occur. Some women experience more fatigue or inertia in this phase.
Is it certain to train during your period?
Yes. In general, the movement is safe during menstruation, and the examinations indicate that it can even help to make common menstrual symptoms such as:
- Cramps (dysmenorrhea)
- Mood swings
- flatulence
- Low energy
After American College of obstetricians and gynecologists (acog)Present aerobic exercise may Improve the blood circulation and fill endorphins freewhich act as natural pain relievers and mood amplifiers.
HoweverSecurity depends on individual symptoms. If you have severe cramps, heavy bleeding or tiredness, it is okay to change or skip a session as a whole. The key is Listen to your body.
Advantages of exercising your period
1. Pain relief
Exercise releases endorphins that help Reduce cramps And improve your pain threshold. The movement also increases blood flow that can reduce uterine contractions.
2.
Due to hormonal fluctuations, mood disorders are common during menstruation. Regular movement supports the release of Serotonin And DopamineImprovement of emotional well -being.
3. Improved energy levels
Although fatigue is common during menstruation, a slight to moderate activity can increase your entire energy without getting over your body.
4. Regulated intestinal movements
Training stimulates the digestive function that can help alleviate Control and flatulence associated with hormonal changes.
5. Improved relaxation
Activities with low intensity such as yoga and can support Muscle recovery and flexibilityEspecially in days when high performance is not possible.
Best types of movement during your period
1. Go
A brisk 20 to 30 -minute walk can decrease CrampsImprovement of circulation and raise your mood.
2. Yoga and stretching
Whole poses such as children’s pose, cat cow and back back relieve the tension of the lower back, the support digestion and calm the nervous system.
3. strength training with a low impact
If you have the feeling, the light strength training (using body weight or resistance) can maintain strength without getting the body.
4. Swimming
Swimming is not only gently on the joints, but the water pressure can also temporarily reduce flatulence and inflammation.
5. Cycling (moderate intensity)
The stationary or light bike outdoors promotes circulation without excessive joint load.
Avoid exercises (if you have complaints)
While there is no uniform rule, you may want avoid or Schools back:
- High intensity interval training (HIIT)
- Heavy lifting
- Long -distance run
- Reverse yoga poses (Like shoulder stands or headstand – some traditions recommend avoiding them during menstruation)
These can increase intra -abdominal pressure or make fatigue, cramps or dizziness worse, especially on day 1 to 2.
Menstrual cycle base training: a growing trend
Cycle synchronizing workouts– The practice of adapting your training program to your menstrual cycle is gained in popularity. Studies suggest that women can benefit from Increased training volume and intensity during the follicular phase (If estrogen is higher) and concentrate on Rest, recovery and lower intensity work in the luteal and menstrual phases.
Personnel trainers and trainers are increasingly offering Cycle -conscious programming This respects hormonal fluctuations and female physiology.
When to rest instead of training
Listen to your body. You can rest if you find out:
- Heavy cramps or nausea
- Dizziness or lights
- Severe menstrual flow
- Fatigue that was not improved by light movement
Skiping a training session is not a failure – it is part of the sustainable fitness. You can adapt your training plan to an additional day of relaxation at any time.
So you stay in your period while training
- Wear breathable, dark colored training clothing
- Choose tampons, menstrual cups or periodic underwear with high absorbes
- Stay hydrated
- Bring additional supplies to the gym (pads, towels, etc.)
- Warm up thoroughly to reduce stiffness and cramps
Last thoughts: honor your body, period
The training during your period is not only certain – it can be incredibly advantageous. From pain relief to intellectual clarity, the right type of movement can make your cycle more manageable and stronger. The key is too intuitively moveChoose what feels good for your body on a certain day.
Fitness is not about pushing pain – it is about Structure of a relationship with your body that honors his changing needsCycle after the cycle.
Keywords
- Train in your period
- Menstrual cycle and practice
- You should train during your period
- Training performance performance
- Best exercises during menstruation
- Development of the period
- Exercise of cramps relief
- Menstrual cycle -fitness
References
- American College of obstetricians and gynecologists (ACOG). (2020). Menstruation in girls and adolescents: Use the menstrual cycle as a vital sign. https://www.acog.org/
- Bruinvels, G., Burden, R., McGregor, A., Ackerman, K. & Pedlar, C. (2017). Sport, movement and menstrual cycle: Where is research? British Journal of Sports Medicine51 (6), 487–488. https://doi.org/10.1136/bjsports-2016-096279
- De Jonge, XA (2003). Effects of the menstrual cycle on the training performance. Sports medicine33 (11), 833–851. https://doi.org/10.2165/00007256-20033110-00004
- Sims, St. & Heather, Le (2016). Roar: How to meet your food and fitness to your unique female physiology for optimal performance, great health and a strong, lean body for life. Rodale books.
- Sung, E. & Han, A. (2020). Menstrual cycle and exercise performance. Sports medicine – open6 (1), 24. https://doi.org/10.1186/s40798-020-00247-8
