Exercising During Your Period

Your period and all that comes along with it is enough to make you want to ditch the gym and stay in bed with a hot compress and a bag of salt-and-vinegar chips. But that bag of chips isn't doing that belly bloat any favors—while a sweaty workout can. Here's what you need to know about exercising during your period.

What Type of Workout You Do Matters

Don't get us wrong, you earn yourself a fist-bump just for getting your butt to the gym. Any exercise is better than none, but if you're looking to get the most sweat-equity for your efforts, then make this workout a high-intensity one. Higher-intensity exercise can release more endorphins, which are the feel-good chemicals released in our brains when we exercise. Endorphins help relieve pain and get rid of prostaglandins which are chemicals that are produced during menstruation (and at other times like when you get injured) that can cause inflammation, muscle contractions, pain, and fever. So the more endorphins you release, the less period pain you feel.

Another reason to go for box jumps over yoga? Sex hormones. Progesterone and estrogen levels are actually at their lowest point during menstruation and that means your body is able to access carbohydrates and glycogen more easily than they can when estrogen is at an all-time high (the middle of your cycle). That means the fuel your body needs to power through an intense set is more readily available, and you can push harder to get the most out of short bursts of fast-paced movements.

Cardio Is Better Than Strength Training

If your goal is to alleviate symptoms, then the week of your period is when you should focus more on the treadmill and less on the barbell. There is a direct correlation between aerobic capacity and the severity of PMS symptoms—when your aerobic exercise goes up, the PMS symptoms go down. But when scientists looked to see if the same thing happened with anaerobic power (strength training) they found that there was no significant connection between the two variables.

Not to mention that your body temperature actually lowers when you are having your period thanks to the drop in hormones. This increases the amount of time it takes your body to tire and you can store more heat without exhausting your central nervous system. What that means for you: those sprint intervals are going to feel easier than they did mid-cycle.

Exercising Won't Lighten Your Flow

The first few days, when your period is usually the heaviest is when you're probably least likely to book a TRX class. But if that's part of your regular routine, then it could pay off to go anyway. Regular, moderate exercise could reduce your flow each month, making it a solid preventative method. That's because "estrogen is decreased when body fat is decreased, and estrogen stimulates growth of the uterus lining (that you shed when you have your period). Translation: Regular exercise (and a healthy diet) can mean less body fat, which means less estrogen and a lighter menstrual flow.

Unfortunately, the TRX class won't have an immediate impact on your flow.  Once the cycle starts, it's going to be what it is. Since your uterus lining has already been thickened throughout the month, by the time you get your period it's simply in the process of shedding it because you're not pregnant. So getting your sweat on won't change how heavy your period is right now.

You're Not More Likely to Get Injured

Yes, it's a good idea to squeeze in a quality HIIT session when exercising on your period. And no, there is no reason to worry about an increased risk of injury. Adjusting your activity while you have your period is really a myth.  Everything is fair game, unless you bleed very heavily and become anemic. Then you might feel more fatigued, so you may not be able to go as hard as you normally do.  Many thanks to Virginia K. for sharing this wonderful piece:)