Managing your menstrual cycle Part 3

A crazy 54% of women don't exercise when they're on their period, the number increases to 73% in 16-24 year olds. The tricky thing is the research is still lacking on this subject but not only that, as we've previously discussed, everybody's cycle is so different. One woman can experience completely different symptoms to the next woman and from month to month as well.

I feel like a broken record but the only way to get to grips with this is to get to know your body in depth! Write down your symptoms daily. When you go to the gym note how it felt; did you feel strong? Were you banging out the reps or did you feel lethargic, everything felt like the weight of the world. Write. That. Shit. Down. 

In the follicular phase (day 1-14) strangely we start to feel normal again, even though this is when our periods start. Progesterone stabilises and oestrogen starts to increase so our metabolism and recovery is pretty good. Around day 12 oestrogen and the luteinising hormone have risen which means ovulation. Not only that but we get a surge in testosterone too so our energy should be through the roof! 💃🏽 This is when your training is usually great, can hit those PB's, getting your steps in isn't a problem and if you do any HIIT training this is the best time for it.

So the second half of our cycle, the luteal phase, progesterone is on the rise and our energy starts to deplete. Our mood can change too, we start to feel more lethargic and everything just seems a little harder. It's difficult because symptoms can be so varied and some women can really struggle with cramping or pain in the lower abdomen, lower back pain, pain spreading down the legs, nausea, vomiting, diarrhoea, fatigue, weakness, fainting, or headaches. For then someone to say 'Thought you were going gym?' could tip you over the edge 😂

The thing is we don't need to sack off the gym completely during that week. Yes if you get the above symptoms those days might be your scheduled rest days, but if we know as near as damn it when that day/s is or are we can plan around it. 70% of women don't tell their trainer/coach/teacher it is their time of the month and I totally understand why, but we need to take the embarrassment out of the equation. There should be no shame around it, it is part of life. 

So what can we do? During these days when things are particularly difficult we can either schedule our rest day or take the weight down. And the weight can go down as much as 40% for some people. Your strength rapidly decreases for those days and it isn't a matter of 'oh well it's so much lighter than normal I may as well not bother'. It still makes a difference, those days count too! What you could try to do is up the reps but again if this feels like too much, keep them the same. 

🩸Go lighter on everything if you need to.

🩸Do more reps IF you can

🩸Take longer rest breaks

🩸Make it a shorter session

🩸Train upper body rather than lower

🩸Plan for scheduled rest days

Hopefully we will learn more about this topic in the near future. But until then, no-one knows your body like you do, speak up if you can't lift what you're being asked to and be kind to yourself. ❤️