Publications
Partners
- Exercising during your menstrual cycle can be tough.
- However, there are things you can take into consideration which will help you work with your body and not against it.
- In the video above, personal trainer Amanda Place shares how you can formulate your workout plan to be "in tune" with your menstrual cycle.
Exercising during your menstrual cycle can be difficult and uncomfortable, but there are ways to work with your body instead of against it.
Amanda Place, award-winning personal trainer and founder of Sculptrition, explains how you can formulate your workout plan to be "in tune" with your menstrual cycle.
Menstrual phase (day 1-5)
During this time in your cycle, you may find that you are feeling more tired than usual and want to slow down. "Therefore, it's advisable to take it easy and opt for low-intensity exercises like yoga, walking or stretching. These exercises will help ease menstrual cramps and help you relax."
READ MORE | A brief history of pregnancy tests - from toads and rabbits to rosewater
Follicular phase (day 6-14)
During the follicular phase, it is common for your energy level to rise, which will allow you to push yourself. "This makes it an ideal time to engage in cardio workouts like running, cycling and swimming. Resistance training can also be added to the mix to build strength," Amanda advises.
Ovulatory phase (day 15-18)
This phase is a great time to get into the gym and challenge yourself with more intense workouts. "The ovulatory phase is when oestrogen levels are at their peak, and you are most fertile. This is a great time to engage in high-intensity workouts like HIIT [high-intensity interval training], circuit or Tabata workouts as you will have increased endurance and energy levels."
READ MORE | A facial for your vagina? Give yourself a 'vajacial' at home with these easy steps
Luteal phase (day 19-28)
While you are going through this phase, you will most likely notice a dip in both your energy and mood, so it's best to take it easy. "During the luteal phase, oestrogen and progestin levels decrease, which can lead to mood swings, cramps and fatigue."
Amanda suggests low-impact exercises like Pilates, yoga and swimming during this phase. "It's also important to focus on core-strength training, as it can help ease menstrual cramps."
Premenstrual phase (day 28-1)
Toward the end of your cycle, you may experience premenstrual syndrome (PMS), which can be eased through low-impact exercise.
