How to train around your period.
A breakdown of a woman's 28-day menstrual cycle, hormones & period.
~ Sophie White
Bleugh, it's that time of the month again. Plans out the window, comfy pj’s on, and Netflix in bed. Sound familiar? The aim of this blog is to just make you aware of what changes your body is experiencing through the month, and how we can adapt training so that we are moving at the right intensity to what our body can handle. So…
Day 1 - 2
Your period has started. You’re feeling fatigued due to low estrogen levels, and stomach cramps have set in. This is a perfect opportunity to take it easy and gently exercise. You might want to go for a light walk or jog, or just take the foot off the gas at your next CrossFit class. There should be no expectations set upon ourselves to move intensely.
Day 3 - 5
Your period is over. Woohoo! Estrogen has risen and you are now feeling more energetic. This is a great time to get back into a routine of both nutrition and exercise. Gently ease yourself into a longer run, heavier WOD, or an extra set of back squats.
Day 6 - 9
Testosterone is on the up so we’re more alert, focused & quick to problem solve.
Day 10 - 13
Estrogen is at its peak and we are feeling ourselves! This confidence over the 6 days could be a great opportunity to try new skills & push ourselves through training. Our bodies ability to recover has risen, so lift that extra kg and run another mile if you feel like it.
Day 14
Ovulation. Our ovaries have released a fertilized egg and our mood erratically changes. What we were feeling yesterday may be completely different on ovulation day. Our schedule may have us down to running 10k, but with feelings of tiredness and a lack of motivation sets in, a short, easy walk may be more suitable.
Day 19 - 22
Estrogen drops, Testosterone & Progesterone levels rise, and now is an important time more than ever to eat healthy whole foods.
Day 23 - 28
Bloatin’ell. Progesterone is at its highest. Exercising will help with PMS, along with cutting down on caffeine and sugar. You might want to take these days as an opportunity to deload in the gym. Focus even more on movement & breathing techniques.
~
And before you know it… the cycle begins again!
If you’re not keen on tracking your cycle or it could be that your periods are quite irregular, just adapt exercise on the day & have the mindset of knowing its fine to pull back on intensity when we’re not feeling it. I also understand that not everyone experiences the same symptoms. Again, adapt to what works well for you! For the next few months, try to discover what works for you and what doesn’t.
