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Wellness
The fluctuating levels of hormones during different phases of your menstrual cycle can determine what form of exercise can be most beneficial to you at that time
Changes in hormones are often the biggest issue to contend with when you're on a workout schedule. You might have found yourself reaching new personal bests, hitting goals and making it to every workout class one week, and then all of a sudden, your motivation is zapped and you'd rather veg out in front of the TV instead of getting on the mat the next.
"During menstruation, most women feel like their energy levels are low, and as it finishes, the oestrogen is released from ovaries, and as these levels gradually rise, it helps you regain energy and there is a gradual build-up till mid cycle,” says Dr Vaishali Joshi, obstetrician and gynaecologist at Kokilaben Hospital, Mumbai. Compare this to just before the onset of menstruation, at this stage progesterone along with oestrogen acts on the energy levels, and can have a negative effect. Studies show that women have receptors of these two primary hormones in our bones, muscles and ligaments and fluctuations affects how their function. Understanding these highs and lows can help you avoid injury, plan a suitable workout based on your energy and flexibility levels during that span. Here’s how.
Your menstruation cycle begins with the first day of your period. During this time, the luteinising hormone (LH), progesterone, and oestrogen are at their lowest levels, which is also why many women have low energy levels during this period. “Traditionally, women were not advised to exercise during the bleeding part of your cycle. Modern science refutes this, and at the same time it acknowledges that the changes which happen when the period starts, that is the sudden drop in oestrogen and progesterone, can affect a women’s performance, her level of energy, and one may not be able to push one’s body to a maximum during this period. Also the iron levels are low because of the blood flow during this time. So listen to your body and continue doing low or moderate-intensity workouts during this period,” says Dr Joshi. Lack of concentration and irritability also affect your performance. Fitness expert Bhavna Harchandrai recommends the same. “Dance, Zumba, mat Pilates, yoga, long walks and training on elliptical and rowing machines at the gym are good options during this low energy period. When it comes to yoga poses, we avoid downward dog, plough pose, chakrasana, handstand and headstands as it interrupts the natural blood flow, which is downwards away from the body,” says Harchandrai. Dr Joshi says that if you have been doing high-intensity workouts anyway, there’s no harm in doing cardio and aerobic exercises like swimming or cycling, but heavy weight lifting may not be advisable during this time.
“The follicular phase lasts for the first two weeks of the menstrual cycle, just after you're done with your period. It is a good time to start with new exercise modules or endurance training as there is less water retention and bone health is at its best. It helps the body to accept higher intensity training,” says Dr Joshi. It’s an ideal time to do endurance training and to start with new high-intensity regime or exercises. “The muscles are more relaxed, there is greater flexibility, pliability, increased range of motion and increased energy. With the added flexibility, it’s a good time to do stretch and dynamic poses,” says Harchandrai. Do not skip on your warm-ups though, as though there is increased pliability, you can also tend to overstretch and be vulnerable to injuries.
“This phase can last a couple of days and the basal body temperature does increase by 0.3 degree Celsius, which has an impact on general health and exercise tolerance,” says Dr Joshi. With oestrogen at its peak, and progesterone at a low, one should be able to use this high period for endurance training. "Go for runs, sprints, Tabata, HIIT, bootcamp workouts, or boxercise training. You can also go for group classes and aim to perform better and pack a punch. Ensure that you are well warmed up, and increase the intensity in a gradual manner and not sudden bursts,” says Harchandrai.
The luteal phase begins post the release of the egg and it lasts between ovulation and prior to the onset of menstruation, for 10 to 14 days. “This is the time when the progesterone hormone starts increasing, because of which there is water retention. For those who have been training long term, it makes sense to have a rest period during this time,” says Dr Joshi. While this phase begins with high oestrogen, it slowly dips as we enter the PMS phase. “You feel sluggish, irritable, have mood swings and food cravings as the hormone levels drop. You can bring your high exercise routines down a notch,” says Harchandrai.
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