Lately, I was asked by a friend If I still work out or train during my period. For most women, the second to third day is the heaviest flow, and for some, it is a struggle to workout out these days. Before I started pole dancing, I was one of those women who gets annoyed by a menstrual napkin advertisement with all too familiar format: woman dancing, doing yoga, horseback riding while wearing white, tight pants.
These commercials keep telling women to get active during their period, while there I was, bloated, curled up in my hot pack suffering in menstrual cramps. Also, my grandmother told me that I should not be doing strenuous activities during my period. So I once thought that these commercials are ridiculous and exaggerated. I thought that I just can't be active during my period.
All of these changed when I started pole dancing. Because of my love for the sport, I don't want to waste a few days curling in my bed when I should be training. Gradually, I started exercising lightly during my period, and as months passed, I noticed that I could do more strenuous workouts. Now, I can stay active even during my period with more minor menstrual cramps and more energy (except I still stay away from tight, white pants). I also managed to strategize my training around my monthly cycle.
Progesterone and Estrogen levels are at their lowest point during the menstrual cycle, explaining the low energy level [2]. However, when you work out, endorphins and serotonin are released during and after exercise, which can have anti-depressant and mood-elevating effects. Endorphines can also act as natural pain killers, which give relief from menstrual cramps. Moving around also increases bowel motility and hence minimizes bloating.
The Menstrual Cycle
The four phases of a woman's menstrual cycle are Menstrual, follicular, ovulation, and luteal phases. The first phase is the menstrual phase, where a woman starts her period, and her energy levels drop due to low levels of estrogen and progesterone. It may vary differently, but it ranges from three to 7 days. In my case, I used to feel the least energy between my first to the third day of menstruation.
The menstrual phase is part of the follicular phase that begins on the day of the period and continues for 16 days. The later part of the follicular phase is the ovulation phase. During this phase, the luteinizing hormone in the body is released to respond to the slow increase of estrogen.
Finally is the luteal phase, where progesterone in the body increases. The luteal stage is when a woman usually experiences the PMS symptoms like bloating, carvings, menstrual cramps, among many others, which could last for up to two weeks.
Training Around My Menstrual Cycle
I had to discuss the menstrual cycle because it helped me strategize my own workout routine. I carry on as usual for my strength training during my period because muscle fatigue and strength are not affected by the fluctuations in hormones. In fact, some research shows that strength training during the follicular phase resulted in a higher increase in muscle strength than the luteal phase. So I usually go hardcore in my strength workouts around these days.
I like learning new tricks, trying out scary routines around my ovulation phase. At this time of the month, there is an increase in estrogen and testosterone while progesterone remains low. This is the time of the month when I perform best in pushing myself harder in training. My pain tolerance is high at this stage, which is best for trying out unfamiliar and challenging pole tricks. However, this is also the phase where I am more likely to get injured, so I am more cautious.
In the luteal phase, progesterone levels start to rise. Progesterone is generally seen as a depressant. This is usually the time when I get scared to try new tricks. At higher body temperature, our hearts will be working harder than average and can reach fatigue too quickly. A week before my period, I decrease my workout intensity and usually focus on stretching and low-intensity workouts.
At the end of the day, do what you think works best for you. This is what works for me. You can take it as a guide, but definitely not a rule that you should follow. Take what works for you and leave those that don't. It is essential to focus on the benefits of exercise. For me, I enjoy it- I know not everyone does. You can try to push yourself for 5 to 10 minutes and decide whether you really hate it. Lastly, listen to your body. Every woman experiences their period differently.
REFERENCE:
[1] Pubmed Publication
[2] Wikipedia
ABOUT THE AUTHOR
Anne Porter
I'm Catherine Anne - I love to be called by my two names but people are lazy so they call me Anne. I am a Chemical Engineer, Pole Dancer, Cosmetic Nerd, and Crypto-Newbie squeezed into a five-foot-one human. I am excited to share pieces of myself with this community. I hope that you love this tiny space I occupy in Hive.
If you think I deserve some lovin' please do upvote this post and leave a comment - I'd be very happy to read them. Follow me so I can annoy you more often. Love ya'
