Understanding Your Menstrual Cycle
Before diving into whether or not you can do strength training on your period, it’s essential to understand your menstrual cycle. The menstrual cycle is the process by which a woman’s body prepares for pregnancy. It typically lasts for 28-32 days, with the first day of menstruation marking the beginning of the cycle. The menstrual cycle has three phases: the follicular phase, the ovulatory phase, and the luteal phase.
The Follicular Phase
The follicular phase is the first phase of the menstrual cycle, starting from the first day of menstruation and lasting for about 14 days. During this phase, the body produces follicle-stimulating hormone (FSH), which stimulates the ovaries to produce follicles. These follicles contain eggs that will mature and be released during ovulation.
The Ovulatory Phase
The ovulatory phase is the second phase of the menstrual cycle, lasting for one to two days. During this phase, the matured egg is released from the ovary and travels down the fallopian tube. This is the time when a woman is most fertile and can conceive.
The Luteal Phase
The luteal phase is the final phase of the menstrual cycle, lasting for about 14 days. During this phase, the empty follicle in the ovary (where the egg was released) develops into a structure called the corpus luteum. The corpus luteum produces progesterone, which prepares the lining of the uterus for implantation of a fertilized egg.
The Connection Between Menstruation and Exercise
Now that we understand the menstrual cycle let’s take a look at how it affects exercise. Many women experience changes in their energy levels and mood during their menstrual cycle, which can make it challenging to stick to a regular exercise routine. Additionally, menstruation can cause physical discomfort, such as cramping and bloating, which can make exercise uncomfortable.
However, exercise during menstruation can be beneficial. Exercise can help reduce cramps, improve mood, and alleviate bloating. Moreover, exercise can help regulate hormones, which can help balance the menstrual cycle.
Can You Strength Train During Your Period?
The short answer is yes. There is no reason why you should not strength train during your period. In fact, strength training during menstruation can be beneficial for several reasons.
Reduced Cramps
Strength training can help reduce cramps during menstruation. According to a study published in the Journal of Physical Therapy Science, resistance training can help alleviate menstrual cramps. The study found that women who performed resistance training for 20 minutes, three times per week, for six weeks, experienced a significant reduction in menstrual cramps.
Improved Mood
Strength training can also help improve mood during menstruation. Research has shown that exercise can help alleviate symptoms of depression and anxiety, which are commonly experienced during menstruation. Moreover, exercise releases endorphins, which can help improve mood and reduce stress.
Increased Energy
Strength training can also help increase energy levels. According to a study published in the Journal of Strength and Conditioning Research, strength training can help improve energy levels in women. The study found that women who performed strength training exercises for six weeks experienced a significant increase in energy levels.
Tips for Strength Training During Your Period
While there is no reason why you should not strength train during your period, there are a few tips that can help make it more comfortable.
Wear Comfortable Clothing
Wear comfortable clothing that allows for movement and does not restrict blood flow. Avoid tight-fitting clothing that can cause discomfort.
Stay Hydrated
Drink plenty of water before, during, and after your workout. Staying hydrated can help alleviate bloating and other menstrual symptoms.
Take Breaks
Take breaks as needed. If you feel uncomfortable or experience pain, take a break, and rest. Listen to your body and do not push yourself too hard.
Modify Your Routine
Modify your routine as needed. If you usually lift heavy weights, consider decreasing the weight during your period. Alternatively, you can focus on exercises that target the muscles that tend to be sore or tight during menstruation.
Take a Warm Bath
Taking a warm bath or shower can help alleviate menstrual cramps and other symptoms. It can also help you relax and reduce stress.
Conclusion
In conclusion, there is no reason why you should not strength train during your period. Exercise can help alleviate menstrual symptoms, improve mood, and increase energy levels. However, it is essential to listen to your body and modify your routine as needed. With these tips, you can strength train comfortably and effectively during your period.