Working Out on Your Period Understand the Menstrual Cycle Phases
There are days when you power through a HIIT workout with ease, and then those days when you don’t want to get out of your bathrobe. By understanding your cycle, you can stop seeing your period as a burden and be able to take advantage of the physical and emotional benefits.
Please learn how to schedule your workouts to maximize those hormonal boosts and when to focus on recovery and regeneration.
Breakdown of the Menstrual Cycle Phases
Menstrual Phase
What’s happening in the body?
Your cycle starts on the first day of your period. The lining of the uterus is shed through the vagina, releasing blood, mucus, and tissue. Symptoms like cramps, bloating, headaches, and mood swings can add an extra challenge to your fitness motivation.
Yoga Poses for Cramp Relief
Do you get cramps? To ease the pain, try easy yoga poses like child’s pose, cat-cow, and savasana.
You might feel tired or lethargic and need more rest than usual. This is a great opportunity to cancel plans, stay home, and write in your mindfulness journal. Set some goals for yourself that you can achieve during the follicular stage. Remember that this is not the time to stress yourself by setting a new PR (personal record). The goal of working out during your period should be to stay active and listen to your body.
What to Wear
Whether you prefer tampons, pads, menstrual cups, period underwear, Adidas Techfit Period Proof Tights, or a combination of these – there are plenty of options to keep you comfortable during menstruation.
Your workout
Follicular Phase
What’s happening in the body?
Your period is over, and your pituitary gland releases the Follicle Stimulating Hormone (FSH), which stimulates the ovaries to produce eggs. Your estrogen and testosterone levels will increase, which energizes you and might improve your mood.
You’ll feel more social and assertive as testosterone stimulates your libido. Now is the time to take the initiative and focus on achieving goals.
An egg will be released from a follicle in your ovary around day 14, at the end of the follicular phase. The estrogen and testosterone peak at this point, making you feel more confident. Enjoy it!
Your workout
Luteal Phase
What’s happening in the body?
After the high of the follicular and ovulatory phases, your body starts to wind down. After the first few days, your estrogen and testosterone production will decline, and your body will ramp up progesterone levels.
Focus on a healthy, balanced diet and boost your serotonin levels by staying active. As you enter the second part of this phase, you may notice your skin getting oily or even breaking out, breast tenderness, and mood changes. These are all symptoms of PMS or premenstrual syndrome.
Reduce your symptoms
Cut down on caffeine to reduce breast soreness, reduce your sugar intake, and make sure you stay hydrated. Avoid fatty, processed foods and salt, as they increase water retention. Studies show that regular yoga sessions can reduce the common symptoms of PMS.(1)
Your workout
- Time to build lean muscle.
- Focus on strength training and challenging yoga sessions. Research shows that this is when strength training really pays off.(2)
- Gradually shift to lighter workouts as you approach your upcoming menstruation.
- Try the Strong Before Your Period workout in the Adidas Training app.
Takeaway
The key to staying active throughout your menstrual cycle phases is understanding what is happening in your body. Everyone’s cycle is different; keep track of yours to get the most out of those powerful follicular and ovulatory phases. Use the luteal and menstrual phases for healthy nutrition, recovery, regeneration, and mindfulness. Remember, if you want to keep working out on your period, there’s no reason you can’t. Just pay attention to how you feel and make sure you take a bit more time to rest.
Another Tips About Working Out on Your Period – Understand the Menstrual Cycle Phases
For many women, working out during their period can seem daunting or uncomfortable. However, understanding the menstrual cycle phases can help you navigate these workouts with ease and confidence.
Knowing how your body changes throughout the month can help you adjust your exercise routine to optimize performance and accommodate any physical symptoms you may experience during your period.
The Menstrual Cycle Phases
The menstrual cycle is divided into four main phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase has unique characteristics and hormonal fluctuations that can impact how you feel and perform during exercise.
Menstruation
During menstruation, the body sheds the uterine lining, resulting in bleeding that typically lasts 3 to 7 days. Many women experience cramps, fatigue, and bloating during this phase, making working out challenging. However, gentle exercises like yoga walking or swimming can help alleviate cramps and improve mood.
Follicular Phase
The follicular phase begins after menstruation and lasts about 7 to 10 days. This phase is characterized by the development of ovarian follicles in preparation for ovulation. Hormone levels, such as estrogen, begin to rise, leading to increased energy and endurance. This is a great time to engage in high-intensity workouts like strength training or cardio.
Ovulation
Ovulation occurs around day 14 of the menstrual cycle and releases an egg from the ovary. This phase is marked by a surge in estrogen and testosterone levels which can boost strength and stamina. However, some women may experience bloating or breast tenderness during ovulation, so listening to your body and adjusting your workout intensity is essential.
Luteal Phase
The luteal phase begins after ovulation and lasts approximately 10 to 14 days. Hormone levels such as progesterone rise during this phase which can lead to increased water retention and fatigue. Many women also experience mood swings or cravings during this time. It’s important to prioritize rest and recovery during the luteal phase and focus on low-impact exercises like yoga or Pilates.
Tips for Working Out on Your Period
- Listen to your body – Pay attention to how you feel during each menstrual cycle phase and adjust your workout routine accordingly.
- Stay hydrated—Drink plenty of water before, during, and after exercise to support your body’s natural processes.
- Eat a balanced diet—Fuel your body with nutrient-dense foods to help maintain energy levels and support muscle recovery.
- Use heat therapy – A heating pad or warm bath can help alleviate cramps and muscle tension during menstruation.
- Practice self-care—Take time to rest and relax, especially during the luteal phase, to reduce stress and support overall well-being.
By understanding the menstrual cycle phases and their impact on your body, you can approach working out during your period with confidence and ease. Remember to listen to your body, prioritize self-care, and adjust to support your overall health and fitness goals.