The lives of women are highly regulated by their menstrual cycle, as the hormones released throughout the cycle govern their energy levels, their endurance, and their mood. According to a study published in ‘Springer’s Sports Medicine’ journal, exercise performance is low during the early stages of the menstrual cycle. To understand this phenomenon, and help women etch out a workout plan which is optimised as per their menstrual cycles, the team of OnlyMyHealth spoke to Dr Anuradha Panda, Laparoscopic & Robotic Surgeon, Apollo Hospitals, Jubilee Hills, Hyderabad.
Menstrual Cycle And Workout Routine
Dr Panda explained, “Menstrual cycle is also associated with modulation of neuromuscular function. Basically, the menstrual cycle has two phases- the Follicular phase (start of the period to ovulation), and the Luteal phase (from ovulation to the next cycle).”
She underscored that the sex hormones that regulate the menstrual cycle, i.e. estrogen and progesterone, fluctuate throughout the menstrual cycle. “Estrogen can influence the way the body uses its stored energy, activates the brain & also has anti-inflammatory effects that protect muscle post-exercise,” she added.
Estrogen Vs Progesterone
Explaining the type of exercises that can be aided by estrogen, Dr Dey advised:
- Since estrogen is higher in the late follicular phase and early luteal phase, exercise performance, in particular endurance exercises, is better during this phase of the cycle.
- As per the Australian government’s ‘Better Health Channel,’ the follicular phase lasts for 13 to 14 days, and around the fifteenth day, the Luteal phase starts.
- Estrogen prevents central abdominal obesity which is further reduced by exercise.
- Estrogen also changes brain activity in such a way that women feel more physically active.
However, as the luteal phase comes to an end, estrogen levels are suppressed and progesterone peaks. At this time the best workouts are:
- During the late luteal phase some women have premenstrual symptoms and muscle fatigue, so lighter exercise is recommended at this time, which occurs right before your period starts.
- Women with PMS experience water retention, bloating, and constipation, and crave sweet and salty food which may increase their weight.
- This estrogen is low at this time, light exercise is recommended as there is an increased chance of muscle injury and strain.
- However, during this part of the cycle you burn fat more easily so you can do low-intensity cardio workouts during this time.
In conclusion, science suggests that the best time for endurance exercises and strength training is when your estrogen levels are high, from day 13 till your menstruation starts. However, once progesterone starts rising, and estrogen gets low, it is better to person low-intensity cardio exercises that do not put too much strength on the muscles and aid in fat loss instead.