How does menstruation affect my training and how do I schedule my training after the menstrual cycle? We welcome you to read about the questions you've always had but never asked. In this blog post, we will go through the following questions:
- How is exercise affected by menstruation?
- How should I schedule exercise during my menstrual cycle?
How does my period affect my training?
As the period approaches, exercise can feel a little different for many women. The body goes through natural changes during the menstrual cycle, which can affect energy levels and performance. Some women find that they have more energy and strength during certain phases of the cycle, while others may feel more tired or less motivated to exercise during their period.
During menstruation, the body can experience hormonal changes that affect fluid balance and muscle strength. It is therefore important to listen to the body's signals and adapt the training to one's own needs, feelings and stamina. Choosing lighter or more relaxed forms of exercise such as yoga or walking may be more comfortable during this time.
It is also important to be kind to yourself and not force yourself to intense training sessions if your body does not feel ready. Giving yourself permission to rest and recover can be just as important as exercising hard. By being aware of the body's signals and respecting its needs, you can create a balanced workout during your period.
Should I exercise during my period?
Whether you should exercise during your period is a completely individual question depending on how your body reacts during this time of the month. But generally speaking, yes - you can in most cases exercise during your period.
There are also a lot of benefits to staying physically active during your menstrual cycle. This is how exercise can act as your friend during your period:
- Pain relief. Exercise can reduce menstrual cramps because the body releases endorphins during physical activity. Endorphins act as the body's natural pain relievers and can therefore help relieve pain completely naturally.
- Improved mood. As many of us women experience that mental health becomes increasingly tougher during the menstrual period, exercise can be a good way to balance well-being. Physical activity releases serotonin and dopamine in the body, which can improve mood and reduce troublesome feelings such as worry, anxiety and depression.
- Better sleep quality . Regular exercise can help improve sleep quality, which is especially important during the menstrual cycle when sleep disturbances are common.
How should I schedule my training during the menstrual cycle?
Adapting training to one's menstrual cycle can be a wise strategy to optimize performance and well-being. During the first phase, the first days of the period, it can be good to focus on light exercise or activities that promote relaxation and reduce any discomfort.
As you approach the second phase of the cycle, after your period, energy levels can rise and feelings of well-being increase. It can be a good time to focus on more intense or challenging training if the body feels ready for it.
The middle of the cycle, when ovulation occurs, can be a time when energy levels are high and the body is at its peak. It can be a good time for more demanding training sessions or to challenge yourself a little extra.
During the last phase of the cycle, before the period starts again, energy levels may drop and the body may feel more tired or sensitive. It can be good to focus on light exercise or activities that promote recovery and well-being.
Listening to the body's signals and adapting the training to one's own needs and feelings is the key to creating a balanced and sustainable training during the menstrual cycle. Being kind to yourself and giving yourself permission to rest when needed is important for promoting both physical and mental health.