The menstrual cycle is a series of hormone changes, which influence the body and mind. This article gives you advice on how to exercise through the hormone symptoms.
How does your body change throughout the cycle?
Menstrual bleeding
*Lasting time: It mainly last for 3–7 days, varying among individuals.
*Hormone changes: Levels of estrogen and progesterone are at the lowest, which influence you the least.
*Exercise recommendations: Do some light exercise whenever you feel comfortable.
Follicular phase
*Lasting time: It starts from the first day of bleeding and ends until ovulation, with a total of 16 days in average.
*Hormone changes: Estrogen level rises slightly and the follicle stimulating hormone is released to produce follicles by the ovary.
*Body changes: The menstrual symptoms disappear at mid-follicular phase. You will feel energetic and light during this phase.
*Exercise recommendations: It is recommended to increase exercise intensity during this phase. If you are planning to loose weight, this is a perfect timing to start.
Ovulation phase
*Lasting time: It happens approximately 2 weeks after the first day of bleeding, mainly persist for 2–3 days.
*Hormone changes: Estrogen and progesterone hormones rise rapidly.
*Body changes: The body temperature rises during this phase, which can be a monitoring sign for those who want to have a baby. Due to the rise of estrogen levels, the synthesis of type I collagen (which is related to tendon and ligament repair) slows down during this phase. Previous studies show that women have higher risks of anterior cruciate ligament (ACL) injury in this phase due to ligament laxity .
*Exercise recommendations: Exercise intensity can still be high in this phase. Be careful not to be injured during activities such as skiing, skating and playing basketball etc.
Luteal phase
*Lasting time: It lasts for 11–17days.
*Hormone changes: The hormones peak, and decrease at menstrual bleeding phase.
*Body changes: You may start to have pre-menstrual symptoms or body changes, such as acne, bloating, headache, weight changes and stomachache. The body temperature rises 0.3–0.5 degrees which elevate the resting heart rate to help heat dissipation.
*Exercise recommendations: Due to the increased body temperature, the heart increases working load in this stage. It is recommended to have sufficient fluid intake during outdoor exercises and activities.
According to studies, muscle strength, exercise fatiguability and maximal oxygen uptake are not influenced by the menstrual cycle.
By following the recommendations above, you can still enjoy exercise throughout the whole cycle!
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References:
Balachandar V, Marciniak JL, Wall O, Balachandar C.Effects of the menstrual cycle on lower-limb biomechanics, neuromuscular control, and anterior cruciate ligament injury risk: a systematic review. Muscles Ligaments Tendons J. 2017;7(1):136–46.
Janse de Jonge, X. A. K. Effects of the Menstrual Cycle on Exercise Performance. Sports Medicine. 2003;33(11), 833–51.
