Exercise with your period - maximise your training and listen to your body!

Is it possible to exercise during your period? Absolutely! Many actually find it beneficial for the body, and that the right training can help ease the feeling during the different phases of the menstrual cycle!

By understanding how your body works, you can get the most out of each session while being kind to yourself. We’re talking about the ultimate combo - maximize your training and take care of yourself week by week. Join us!

Exercise according to the phases of your menstrual cycle

Did you know that many people find their body benefits from training tailored to the different phases of the menstrual cycle? Every cycle is unique and affects how we feel, both physically and mentally, and by understanding the different phases, you can optimize your training to maximize results and well-being.

Remember that everyone’s cycle looks different and that the body can react differently from person to person, even in the same phase of the menstrual cycle. The most important thing is always to listen to your body and adjust your training based on your needs and how you feel!

Exercise during the menstrual phase

Okay, now we're talking about menstruation! During this phase, the body sheds the lining, and the bleeding can be a bit of a rollercoaster; sometimes it can feel like opening a fountain.

But don't worry, you can absolutely exercise! When hormone levels such as oestrogen and progesterone drop, it's common to feel a little more tired and have less energy than usual. During this phase, low-intensity exercise like yoga, walking, or light stretching may be what your body wants.

This type of exercise increases blood circulation and releases endorphins, which can reduce menstrual pain while giving a nice energy boost without overstraining the body. Listen to your own body and do what feels best!

Tips for training during your period

• Yoga or stretching

  Movements like yoga and stretching can increase blood circulation and relieve cramps by releasing tension in the muscles around the pelvic area! Additionally, they stimulate the production of endorphins - the body’s own “feel-good hormones”, which can ease pain and contribute to a sense of well-being.

  Calm, mindful movements combined with deep breathing activate the parasympathetic nervous system, which often helps the body relax and reduce stress. During the menstrual phase, when muscles may feel stiff or weak, yoga and stretching can help soften the body and increase flexibility!

  Since energy levels are often perceived as lower during this phase, yoga can be a gentle and effective way to move without putting too much strain on the body. The mindful presence in yoga can also help balance mood and create a sense of inner calm.

• Light walks

  Walking increases blood circulation, which can relieve period pain and reduce swelling. Just like during yoga, the body releases endorphins, which can ease pain and improve mood!

  The soft, repetitive movement pattern can also help release tension in the body and promote relaxation. In addition, a walk outdoors provides a dose of fresh air and daylight, which can enhance both mood and energy levels. With its low pace, it’s an activity perfectly suited to get the body moving without overexerting it.

• Low-intensity exercise

  Low-intensity exercise, such as Pilates, swimming or gentle cycling, can also be a gentle way to stay active during your period. Just like during a yoga session or a walk, it increases blood circulation, which can ease period pain and reduce muscle tension without overloading the body.

  Many find that low-intensity exercise is especially valuable when energy is low, as it keeps the body moving in a way that is gentle and adaptable to your needs during the menstrual phase!

Menstrual protection

• Sanitary pad
  A sanitary pad can be a great choice if you want a secure and comfortable solution that doesn’t require you to think about changing it during your workout. It is especially suitable for activities with less movement, such as yoga or light stretching, where the risk of leakage is low and comfort is prioritised.
• Tampon
  For activities with a bit more movement, like walking or light cycling, a tampon can be a discreet and practical option. It stays in place regardless of movement and allows you the freedom to focus on your training without worrying about menstrual protection. However, it’s important to remember to change the tampon after your session to avoid irritation or discomfort.
• Menstrual cup
  A menstrual cup can be a good alternative for menstrual protection during exercise, and many appreciate its convenience! A menstrual cup can be used for up to 12 hours, making it ideal for long training sessions or days when you are active for extended periods. It also creates a vacuum seal when correctly positioned, which reduces the risk of leakage even during intense activities like running, strength training, or yoga!

  The cup is designed to sit inside the vagina and is not noticeable if properly placed. Many find that it may take some time to get used to using a menstrual cup if you are a beginner, so it might be a good idea to try it out before an important workout or competition. Proper placement is also crucial for comfort and protection, so make sure it is correctly positioned!

Exercise during the follicular phase

Now things start happening! During the follicular phase, the hypothalamus in the brain begins to signal the pituitary gland to release FSH (follicle-stimulating hormone), which stimulates the growth of follicles in the ovaries, where the eggs mature. The follicles start producing estrogen, which gradually rises during this phase and helps the body feel more energised and stronger.

The high estrogen levels improve muscle recovery and joint elasticity, making this phase optimal for challenging the body a bit more during exercise. Many experience that they can perform at their peak and have more stamina during this time. This is an excellent opportunity to focus on intense strength training, longer running sessions, or group training where you can maximize energy together with others!

Tips for exercising during the follicular phase

• Strength training
  Estrogen supports muscle growth and recovery, which makes many experience this phase as optimal for increasing strength and setting new personal records! Some find that their body can handle heavy weights better during this period, and there is some research and physiological theories suggesting that the body can perform better during the follicular phase of the menstrual cycle. It is important to point out that this does not apply to everyone and that individual variations are significant!

• High-Intensity Interval Training
  Estrogen can give a boost to energy levels, allowing you to perform at your best during short, intense workouts. Many claim that HIIT improves both strength and endurance, which is perfect for you who during this phase can push yourself that little bit extra!

  There are those who say that the combination of high and low intensity periods is especially effective for building muscular endurance, but remember to experiment! What works for someone else might not be the same for you!

• Running
  The natural energy boost makes longer runs feel easier and more satisfying. Estrogen can also improve oxygen uptake ability, which can help increase pace so that you manage longer distances! Running also releases a lot of endorphins that reduce stress and contribute to a clearer mind. How good is that?

Exercise during ovulation

Ovulation, your secret training superpower! During this phase of your cycle, the high oestrogen levels can provide an energy boost that makes some feel stronger and more enduring than usual!

Hormonally, this is when most people feel their body is at its most optimized for exercise! The increased amount of estrogen improves the muscles' capacity to repair themselves after training and helps you push yourself a bit extra to achieve your training goals.

Many find that recovery time feels shorter during this phase, which can make it easier to complete tougher sessions. If your body allows it and it feels right for you, it can be a good opportunity to put a bit more effort into your training!

Tips for training during ovulation

• Intensive strength training
  Higher levels of estrogen can for some mean more energy and a feeling of increased muscle strength, enabling extra good performance during training. If you experience this, it might be a good opportunity to try heavier weights or challenging strength training exercises.
• Cardiovascular training
  Ovulation is often a good time to go on longer runs or bike rides. The high estrogen provides more endurance and can reduce feelings of fatigue, allowing you to last longer and push your fitness even further. Some notice they can run faster or longer during this phase compared to other parts of the cycle.
• Group training
  During ovulation many women are extra socially lively and energetic. Group training, where you exercise with others, can be an excellent way to use this energy to give it your all during the session! The positive and energetic atmosphere in group classes often gives an extra boost and makes training even more fun!

Exercise during the luteal phase (PMS)

The luteal phase, or PMS phase, occurs after ovulation and lasts until menstruation. During this time, levels of progesterone increase, which can affect both the body's energy levels and mood.

Progesterone is a hormone that prepares the body for a potential pregnancy, and it can sometimes make you feel more tired, more sensitive, and perhaps a little calmer. This is completely natural and nothing to worry about! The best approach during this phase is to listen closely to your body and adjust your training to avoid overloading yourself.

Although energy may be lower, it is still important for many to keep the body moving. You can benefit from gentler exercise that doesn’t require too much exertion but still provides a sense of activity and wellbeing. Light cardiovascular training, yoga or pilates are perfect during the luteal phase as they help reduce stress, increase flexibility, and provide a mental break. It is also good to keep up with light strength training to maintain muscle strength without overstraining the body.

Tips for training during the luteal phase (PMS)

• Cardiovascular Training
  During the luteal phase, it can feel good to focus on gentler sessions that do not require maximal energy. For example, easy bike rides, walks or light jogging can be suitable. These forms of exercise are often gentle on the body, while helping to keep the circulation going and can help reduce the feeling of bloating that some experience during this phase.
• Yoga or Pilates
  Gentle yoga or Pilates are excellent forms of exercise during the luteal phase. These exercises are good for stretching, deep breathing and releasing stress from the body and mind! Taking time for mindful presence and breathing can also help balance mood and reduce emotional imbalance often experienced during this phase.
• Lighter Strength Training
  It can still be valuable to keep the muscles active during the luteal phase, but it is a good idea to reduce the intensity to avoid overloading. Many prefer to use lighter weights or focus on bodyweight exercises that feel gentle on the body. This type of training can help maintain strength and muscle tone without putting too much strain on the body when progesterone levels are higher.

The pill and training

No worries! There doesn’t seem to be much difference in how training is affected whether you use the pill or not. Most evidence suggests the results are the same, regardless of whether you use contraception or not. But it wouldn’t be wrong to have more research on how the female body actually works when it comes to training and hormones, would it?

Can exercise affect your period?

Intense training without sufficient recovery can put the body under stress, which in turn can affect hormone balance. If a lot of energy is spent on training and recovery is not adequate, it can inhibit the production of sex hormones and affect the body's natural rhythm.

Irregular periods during exercise

Exercising is great for both body and mind, but sometimes intense training can affect your periods. If you notice your periods becoming irregular, especially during high-intensity training, you are not alone! This is often because the body is adapting to the increased physical activity and energy expenditure.

But if it happens frequently or you feel concerned, it might be wise to check it out with a doctor. We want both your body and your periods to be healthy, don’t we?

Missed period due to training

Intense training can sometimes cause the period to stop completely. This can be the body's way of signalling that it is not getting enough energy to manage both training and the menstrual cycle. This is quite common among elite athletes or those who train very intensively. If you notice that your period is regularly absent, it may be worth reviewing both your diet and training volume and consulting an expert. After all, the period is an important indicator of the body's health!

Research for Women's Training

It's definitely time for research to include women more! We need more studies on how hormonal changes affect training and what works best for us. We're talking about fairness here, training tailored for all bodies, regardless of gender!

Please note that these are various theories and recommendations from us at Herbox, based on what many experience during different phases of the cycle. We want to remind you that all bodies are different; it’s important to listen to your own body and find out what works best for you. If you feel your cycle or body is out of balance, do not hesitate to consult an expert or doctor.

Currently, there is limited research clearly showing that it is better to adjust training according to the menstrual cycle. However, many individuals find it helpful to listen to their body's signals and adjust their training accordingly! Remember that every body is unique, and what works for one might not work for another.

The information in this article is based on experienced perceptions and should be seen as inspiration. We encourage you to listen to yourself and always heed your own body. If you have questions or concerns, consult a doctor or expert.

Do you know a gym or sports club that should offer free menstrual products? Tip us off! Together we can make training safer and more inclusive for everyone. Contact us today and help us spread Herbox to more places!