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Exercising during your menstrual cycle
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
.webp)
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
.webp)
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
.webp)
