News desk: We’ve heard a lot of people say ‘don’t work out during your periods,’ ‘it will strain your body,’ ‘you will not have energy, it is not good for the body’.. and so goes the list. But what if exercising during ‘that time of the month’ is actually more beneficial for you and in fact – you can plan your workout regime accordingly.
Let’s first start with understanding the menstrual cycle:
It starts on the first day of the period and ends when the next one begins. It’s primarily divided into the follicular phase and luteal phase but also consists of the ovulation phase.
Menstruation: Day 1 – Day 5 (this could vary from one person to another)
Follicular Phase: Day 1 – Day 14
Luteal Phase: Day 15 – Day 28
The ovulation occurs around day 14.
Our hormones namely – Estrogen, Progesterone & Testosterone fluctuate throughout the month and knowing this will only help you understand why our energy, mood, hunger etc is varied throughout the month. This obviously means that your performance during workouts also change. But that’s on the hormones and not on you.
Planning your workouts
Menstruation: Trust me, on the day you get your period, you barely feel like moving. During this time, the body’s estrogen & progesterone levels are at their lowest. You might feel extremely tired, bloated, cramps and fatigue. While Ice cream and Netflix will help, how about, the next time you try and take a walk at least? But hey, don’t stop there. Depending on how you’re feeling, get a low-to-moderate intensity workout done. Yoga, low intensity cardio or even light-er strength training can be done during this time. Avoid going “all out” during these days since the body is undergoing a lot of stress and we can cut some slack.
Follicular Phase: Once the menstruation is done, the hormone levels start to rise back up as the days pass. The period’s done and your energy levels are better too. Use this time to focus on progress or higher intensity workouts. The body’s threshold to pain is higher now. Get in the lifting, HIIT, cardio and everything else done. Go get that PR – Challenge yourself – maybe even try something new. If you’re starting a workout plan, or a new cycle in the program – now would be a good time.
Luteal Phase: Then come the days when your energy levels slowly start to decline. And even household chores start to seem tiring. Getting your workout done can get slightly difficult and things you normally do can be challenging. Hold back, reduce the intensity by a little. But continue with your workouts But wait, what about the days just before your period? When you’ve neither got the energy nor the will? PMS!
