Physical Activity and Your Menstrual Cycle: How to Train and Feel Better on Your Period
For many women, the menstrual cycle can bring about a range of physical and emotional changes. From mood swings to cramps, it's a time of the month that often requires adjustments to daily routines.
One area that pro cheerleaders may wonder about is how their menstrual cycle affects physical activity and training. Is it possible to maintain a regular workout routine during your period? The short answer is yes, and understanding the relationship between your menstrual cycle and physical activity can help you make the most out of your workouts while feeling better during this time.
The Menstrual Cycle Phases
The menstrual cycle consists of several phases, each with its own hormonal fluctuations and potential impact on your body's performance and response to exercise. These phases are:
Menstrual Phase
This is the first day of your period when bleeding occurs. Hormone levels are at their lowest, and some women might feel fatigued or experience cramps. Light to moderate exercises like yoga, walking, or stretching can help alleviate cramps and boost your mood.
Follicular Phase
After menstruation, your body enters the follicular phase. Hormone levels begin to rise, and many women experience an increase in energy levels. This is a great time for more intense workouts such as cardio, strength training, and high-intensity interval training (HIIT).
Ovulation Phase
Around the middle of your cycle, ovulation occurs. Hormone levels peak, leading to increased energy and potential for stronger workouts. You might find that your endurance is improved during this phase, making it a good time for challenging workouts.
Luteal Phase
This phase follows ovulation and precedes menstruation. Hormone levels fluctuate, and some women may experience bloating, mood swings, and decreased energy. While still suitable for workouts, this might be a better time for moderate exercises like swimming, cycling, or light jogging.
Tips for Training and Feeling Better
Listen to Your Body
Pay attention to how your body feels throughout your menstrual cycle. Some days you might have more energy and strength, while others might call for gentler exercises. Adapt your workouts based on how you feel.
Hydration and Nutrition
Staying hydrated and maintaining a balanced diet are essential during your period. Adequate hydration can help reduce bloating, and consuming nutrient-rich foods can provide your body with the energy it needs for workouts.
Read more: 10 Natural Foods to Boost Your Immune System
Pain Management
If cramps are a challenge, consider taking over-the-counter pain relievers before exercising. Gentle movements and stretching can also help alleviate discomfort.
Warm-Up and Cool-Down
Regardless of the phase, always start your workouts with a proper warm-up and end with a cool-down. This helps prevent injury and eases your body into or out of more intense activities.
Modify Intensity
If you find that your energy levels are low or your mood is affected, consider modifying the intensity of your workouts. Shorter sessions or lighter weights can still keep you active without overwhelming your body.
Rest and Recovery
Just as in any other part of your training routine, rest and recovery are crucial. Listen to your body's cues and allow yourself extra time to recover during your period if needed.
Read more: 6 Activities to Do on Active Rest Days
Mind-Body Activities
Engaging in activities like yoga, Pilates, or tai chi can provide physical benefits while also promoting relaxation and reducing stress – something that can be particularly helpful during your period.
Final Thoughts
Some women might find that their energy levels are hardly affected, while others may experience more significant fluctuations. The key is to maintain an open line of communication with your body and adjust your workouts accordingly.
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