If you feel like your fitness levels fluctuate during each and every month, it turns out – it’s not in your head after all.
Hormones really can affect your energy levels, fitness, strength and stamina, meaning that it’s perfectly normal to be able to run faster than you ever have done one day, and struggle to run a mile the next.
Menstrual cycles affect many parts of our life throughout the month, including our fitness, but according to New Zealand-based exercise physiologist and author of ROAR, Dr Stacy Sims, it’s nothing to worry about.
With the help of Dr Sims, FEMAIL breaks down the various stages of your cycle, from pre-menstrual to ovulation.
She explains why you feel as you do during them, and how to make the most of your exercise classes at every point.
Circle of life: Hormones really can affect your energy levels and fitness, and your menstrual cycle also has a profound effect – FEMAIL explores what exercise you should be doing and when
Time of the month: Menstrual cycles affect many parts of our life, including our fitness, but according to New Zealand-based exercise physiologist and author of ROAR, Dr Stacy Sims (pictured), it’s nothing to worry about
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THE MEANING BEHIND EACH STAGE
* During your period: While you are menstruating, your oestrogen and progesterone levels are at their lowest. This might make you run faster and hit higher intensities without feeling the burn as much – try light cardio and swimming at this point.
* After your period: When you finish menstruating, your oestrogen and progesterone levels will start to rise slowly. This is a good point to push yourself in your exercise – opt for strength training as you will feel strongest at this point.
* During ovulation: During this stage, oestrogen levels are at their peak, before sharply decreasing. This means that you will need an extra amount of sleep or relaxation during this week. Look after yourself; eat decent dinners and have a few baths.
* During the premenstrual stage: At this time of the month, your body has a surge in progesterone as it prepares for having a period. This might contribute to a lack of mojo or desire hit the gym. Continue to take it easy and try yoga this week to stay relaxed.
DURING YOUR PERIOD
Your cycle begins on the first day of your period, and during this time, both oestrogen and progesterone levels are at their lowest.
‘During this stage it is easiest for your body to access glycogen as a source of energy, rather than relying on the slower breakdown of fatty acids,’ Dr Sims tells Daily Mail Australia.
As a result of this, you might find you’re working out faster when you’re on your period – hitting higher intensities without feeling the burn as much as usual.
However, every cycle is different, and some will find it hard to work out when they’re menstruating if they suffer from any pain during this week.
Light cardio, swimming and yoga can be a good option during this time frame, according to the experts, but make sure you’re drinking a little extra water each day.
Women with heavy periods lose extra fluids, which can make you feel light-headed when you stand up quickly, and contribute to dizziness.
Eating a balanced diet, sleep and having rest days are all also important during this time.
During your period: At this stage of the month you might find you’re working out faster when you’re on your period – hitting higher intensities without feeling the burn as much as usual
AFTER YOUR PERIOD
When your period finishes, your oestrogen and progesterone levels will start to rise, albeit slowly.
Dr Sims advises women at this stage of their cycle to push hard in their workouts, as this is the period of the month during which you might feel strongest:
‘This time is when we are most like men – so go for it!’, she says.
Recent studies confirm the fact that you might feel stronger, saying that women gain more strength and muscle from strength-training during the first half of their cycle than during the second half.
Take advantage of this window and book in a hardcore workout while you’re not fatigued. Hiking, spinning classes and HIIT (high intensity interval training) all work well here.
DURING OVULATION
CHANGES YOU CAN MAKE TO MODIFY HORMONAL EFFECTS
* Dr Sims always advises that you remember that it’s ‘your physiology, not your fitness.
* She says there are small nutritional changes you can make to mitigate these hormonal effects. These include the following.
* Drink cold drinks before and during your workouts to counter the themogenic effects of progesterone.
* Salt your food.
* Take magnesium during the week before your period.
* Have 25 grams of good quality protein within 30 minutes of finishing a workout.
In the few days before and during ovulation, oestrogen levels are at their peak, before sharply decreasing as soon as they’ve reached the top.
What this means in layman’s terms is that you might need a little extra sleep or relaxation during this period, and you also might be prone to injury if you work too hard.
‘Many women feel fatigued at this point,’ says Dr Sims.
‘But it’s worth being mindful that it is oestrogen, not your fitness or lack of sleep.’
Have a few more rest days than you might usually have this week, and give yourself some TLC like a bath and some nutritious dinners.
If you feel like you want to exercise, avoid classes and do something solo like a long, steady run.
During ovulation: At this point, you might need a little extra sleep or relaxation, and you also might be prone to injury if you work too hard – if you must workout, do something gentle
DURING THE PREMENSTRUAL STAGE
At this time of the month, your body is getting ready for your period, having a surge in progestorone, alongside all of the usual symptoms of cramps, breast tenderness, heat and fluid retention.
As well as being generally de-motivating, a lot of this can also contribute to a lack of desire to hit the gym.
‘The five to seven days before a woman’s period are when her progesterone and oestrogen levels are highest,’ says Dr Sims.
‘As a result you might feel like you’ve lost your mojo.
‘Progesterone is catabolic and increases total body sodium excretion; thus after an intense workout, the need for protein and hydration (fluid with sodium) is increased,’ she says.
Dr Sims advises that you continue to go easy when you exercise during this stage, as it can take longer to recover from a hard session.
Dr Sims also says you would do well to add a bit of salt to your food during the premenstrual period, and also stock up on protein immediately after you finish in the gym.
You might feel nasty at this stage, but it is worth pushing through and working out this week, if only for the endorphin high straight afterwards.
Yoga, vinyasa or otherwise, is a good sport to try.
Dr Stacy Sims is the author of ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life, which you can buy here.