- Pre-Workout Preparation
- Exercise Types
- Post-Workout Tips
Can you workout when you have your period? The answer is yes! In fact, exercise can actually help alleviate some of the symptoms of PMS. Here are a few tips to help you get started.
It is perfectly safe to exercise when you have your period, and in some cases, it can even be beneficial. Working out during your period can ease cramps, improve your mood, and help reduce bloating. Exercise can also help you cope with other common period symptoms such as fatigue, headaches, and depression. But it’s important to remember that you should always listen to your body and modify your routine accordingly.
Health Benefits of Working Out During Your Period
Many women and girls wonder if it is safe—and beneficial—to exercise during their period. The answer is yes! Exercise not only helps to reduce the physical symptoms of menstruation, but also offers psychological benefits. While some changes may be necessary, such as decreasing intensity and duration to allow your body time to rest and recover, staying active during your period can help you to have a healthy monthly cycle.
The health benefits of working out during your period include improved mood, increased energy levels, less bloating and pain as well as improved sleep. Regular exercise has also been shown to reduce the amount of inflammation in the body, resulting in less severe menstrual cramps. Furthermore, working out can help regulate hormones which promote a more regular cycle. Additionally, exercising coupled with a proper diet may help to reduce the occurrence of Premenstrual Syndrome (PMS), reducing emotional symptoms such as depression or irritability which often accompany PMS.
Ultimately, deciding whether or not you should exercise when you have your period is a personal choice. Every woman’s experience with her cycle will be unique and what works for some might not work for others depending on individual factors like menstrual flow intensity or PMS symptoms. When considering an exercise regimen while menstruating it is important to make sure that both your mind and body are prepared for physical exertion by relaxing before exercising and listening to your body’s signals throughout the duration of the routine.
Risks of Working Out During Your Period
While there is not much medical evidence to suggest that working out during your period is dangerous for most healthy women, some experts still caution about the potential risks. The main risk of working out during periods is an increased risk of dehydration. The combination of sweat and blood loss makes fluids and electrolytes more important than ever in order to maintain adequate hydration. Additionally, exercising during menstruation could increase your risk for infection due to certain changes in your hormone levels that make the uterus more susceptible. As with any activity, it’s important to listen to your body and respect its limitations when it comes to working out on your period.
The combination of increased physical activity and hormone fluctuations can also lead to irregularities in your menstrual cycle that can potentially have long-term consequences such as anovulation or infrequent ovulation. Finally, heavy lifting during periods can cause a woman’s muscles fatigue faster due to a decrease in oxygen supply as well as an increase in lactic acid production while exercising. Therefore, it may be best for women with very heavy flows or those prone to cramps or other symptoms associated with their cycle reduce the intensity of their workouts during their period or opt for lighter forms of exercise such as yoga or swimming.
Working out when you have your period can be a bit intimidating, but if you take the right steps in preparing for your workout, you can make it more comfortable for yourself. Prior to beginning your workout, it is important to be aware of your menstrual cycle, so that you can plan your workouts accordingly. Additionally, it is important to understand what types of pre-workout preparation can help to make your workout more comfortable. Let’s take a look at the best pre-workout preparation tips for working out during your period.
Wear the Right Clothes
Clothing is an essential factor when it comes to exercising during your period. Wear clothes that are light, breathable and made of synthetic fabrics, such as polyester or nylon. Avoid wearing cotton as it absorbs sweat and can easily become uncomfortable when wet. Opt for comfortable options like yoga pants or shorts with a built-in liner, and invest in moisture-wicking sports bras that offer adequate support. If you’re feeling particularly sore, try donning some soft compression tights for extra comfort during workouts. It’s also important to ensure that your clothing is fitted; loose-fitting clothes can get in the way of your workout routine and cause you to sweat more than needed. Lastly, remember to layer up accordingly if you’re headed outdoors on a chilly day. Wearing multiple thin layers not only adds warmth but also helps regulate body temperature while working out.
Use the Right Products
Having the right products on hand is critical for proper pre-workout preparation when you have your period. There are various menstrual products available in the market, and it’s important to choose one that is most suitable for your body, activities and lifestyle.
If you tend to have a heavy flow during your period, it’s best to use a tampon or menstrual cup instead of a pad. This will prevent leakage during physical activities and can help keep you feeling more comfortable and confident when working out. When picking a product like tampons or menstrual cups, be sure to select one with the correct absorbency level for your individual needs. For instance, high absorbency should be used if you tend to have heavier flow days.
For those who experience lighter days while menstruating, pads are generally fit better as they prevent overflow or messier moments when exercising. Furthermore, if you’re not used to using tampons or cups yet but would still like some extra protection against leaks during workouts, opt for ultra-thin pads which provide optimal coverage without taking up too much space in your bag; this will ensure that you remain comfortable throughout your workout session.
Fuel Your Body
It is important to properly fuel your body before heading into an intense workout. Eating nutritious snacks in the hour prior to exercise can help ensure you have enough energy and sustain your performance throughout. Choose foods that are easy to digest and provide slow-burning energy — such as whole-food sources of carbohydrates like fruits, vegetables, nuts, seeds, grains and legumes.
Additionally, eating a balanced meal at least two hours before exercise will provide steady energy and help give you the strength needed to power through a workout. Focus on protein-rich foods such as lean meats or vegan sources of protein such as tempeh or tofu, which can help build muscle strength. More carbohydrates than normal may be beneficial for endurance training during your pre-menstrual period; however keep it light if you’re doing HIIT (High Intensity Interval Training). Hydrating with water prior to exercising is also essential for proper hydration during your session.
Working out while on your period is completely doable. In this section, we will look at the different types of exercises that you can do while on your period. This includes aerobic exercises, weight-bearing exercises, and yoga. Each type of exercise comes with its own set of benefits, so let’s dive into the details.
Cardio exercises are those that promote the use of large muscle groups in a continuous, rhythmic, and sustained manner. Generally, they can be aerobic activities such as running, swimming, or cycling; but may include any type of exercise that gets your heart rate up aids in burning calories and can help reduce body fat levels. Cardio exercises done during your period should be light to moderate in intensity, as too much exercise can actually cause menstrual cramps. Examples of cardio exercises you can do while having your period include walking or jogging at a steady pace, moderate-to-low intensity cycling on the stationary bike, or low-impact aerobics.
Strength training is an important form of exercise for everyone and can be done either in a gym or at home. Working out with weights, resistance bands, and other types of strength training equipment helps to increase your overall muscle strength. In addition, regular strength training can help to improve your posture, reduce your risk for injury and improve your performance in physical activities.
Strength training is beneficial for women especially during their menstrual cycle as it can help to reduce overall discomfort such as lower back pain, cramps, and bloating. Additionally it has been shown that some forms of moderate intensity strength exercises can improve mood during the premenstrual period.
Though any form of moderate-intensity exercise should be safe while on your period, it should not replace the more general recommendations that suggest 30 minutes per day of moderate-intensity physical activity each day on most days of the week. This ensures that you’re meeting the minimum amount recommended to reach health benefits such as improving cardiovascular fitness and bone health while reducing stress and anxiety levels.
Yoga is an excellent form of exercise that can help alleviate discomfort associated with premenstrual syndrome (PMS). In addition, some poses are particularly beneficial for easing period cramps. Yogic postures such as reclined cobbler’s pose, supported bridge and reclined twist can be effective in releasing tension and aiding menstrual pain. It’s important to remember to keep your body warm and to never force yourself into poses that cause discomfort or pain.
When it comes to menstruation, many practitioners prefer yin yoga. This type of yoga focuses on longer holds, passive stretching and stress-relieving postures. Yin postures are generally held quietly for 1-5 minutes rather than the vigorous movements we associate with typical vinyasa classes. To maximize the performance of this practice, use softer bolsters and blocks in order to support your movements during the cooler months when you may be feeling weak or lethargic due to menstrual discomfort.
Working out on your period can be beneficial when done in moderation. It can help to reduce cramping and bloating, which are common during that time of the month. It can also help to improve your overall mood and reduce stress. However, you’ll want to be sure to follow some post-workout tips to ensure you are safe and comfortable. Let’s take a look at some post-workout tips that you should follow when working out on your period.
Staying hydrated is an essential part of post-workout recovery with or without your period. During physical activity, your body sweats and releases electrolytes which are necessary to replenish. It’s an especially vital step when working out while menstruating because of the additional water retention and resulting dehydration during your period.
You need to consume the right type of fluids to make sure your body is able to recover from exercising properly. Water should be the main source for replenishing lost electrolytes due to sweating, but there are a few other drinks you may want to consider such as sports drinks with electrolytes, coconut water for potassium and calcium, milk for protein, or herbal tea for anti-inflammatory benefits. If you’re someone who finds it difficult to consume fluids during exercise then consuming sips of a sports drink or coconut water throughout might help make it easier on you .
Besides getting hydrated again after engaging in any physical activity, it’s important to make sure that your electrolyte balance is back in check by adding enough electrolytes into your diet like salts and amino acids. You can also opt for natural sources like fresh fruits and vegetables with higher electrolyte content that have less sugar than energy drinks or sugary sports drinks.
Eat a Balanced Meal
It is important to pay attention what you eat after exercising, especially when you’re on your period. Eating a well-balanced meal with sufficient protein, carbs, and micro-nutrients will help replenish the energy you used during your workout. Especially if your cycle resulted in some heavier days of flow – it is more important to ensure you have adequate energy to sustain yourself.
In terms of protein and carbs – aim for 20g of protein and 100g of carbs shortly after your workout. Ideally though, a balanced meal should include other nutrition such as vitamins and minerals like calcium, iron, zinc, magnesium, selenium and Vitamin D. Foods with these nutrition are typically from whole sources such as legumes (chickpeas), dairy (milk), grains (rice) or a combination to provide comprehensive nutrition for fuel after exercise or menstrual cycle flow. Additionally drinking enough fluids is also essential during post-workout recovery – so an electrolyte drink or simply water would be equally beneficial in ensuring that all bodily systems are adequately hydrated for effective functioning!
Get Enough Rest
Getting enough rest after a workout is essential, especially if you have your period. Your body needs time to recover and replenish its energy stores. A lack of rest after an intense workout can lead to exhaustion, which can make it harder for your body to operate efficiently. During your period, make sure you get at least 7-8 hours of sleep each night and take rests between activities whenever possible. Additionally, cut back on exercise intensity while exercising while on your period – this will help you avoid feeling overly tired afterward. Also remember to remain hydrated; when the body loses fluids during exercise it can cause dehydration and other complications during menstruation.
After exploring the evidence, it is clear that everyone’s experience will be different, and that working out with a period can be beneficial for some people. For example, some find that exercise helps to reduce cramping and menstrual symptoms. That said, it is important to listen to your body and adjust your workout intensity accordingly. Ultimately, it is up to you to decide what’s best for your body and health.
Takeaway Tips for Working Out During Your Period
Women can feel empowered and equipped to handle their period and stay active during this time with the following tips:
-Wear the proper period protection. There are many different types of menstrual products such as tampons, pads and period panties. Find what works best for you and your activity level.
-Hydrate, hydrate, hydrate! Replenishing fluids is especially important before, during and after workouts to prevent cramping & fatigue.
-Know your body. Each body handles their period differently – If a certain type of exercise doesn’t feel right that day, try something gentler like yoga or light stretching.
-Be prepared! Have supplies handy in case of leaks or spotting so you can resume your workout without interruption.
-Look after your mental health too! If feeling moody or unmotivated during menstruation, engaging in a physical activity can help improve spirits & motivate us to get motivated again.
-Consult a health care provider regarding any specific concerns related to working out on your period.
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