How Menstruation Influences Physical Training

Physical exertion during menstruation is not contraindicated if the gynecologist does not see the need to give up activity and the well-being allows for a training regimen. Type and intensity of exercise should be chosen individually as each woman goes through menstruation differently. Physical exertion during menstruation can bring many benefits such as: alleviation of premenstrual symptoms (PMS), alleviation of overly tense muscles, reduction of abdominal pain by reducing abdominal cramps, reduction of cravings for unhealthy, high-calorie snacks, improvement of mood, stabilization of hormonal balance, and support in maintaining menstrual regularity (Timon et al. 2013).

The question depends on the situation Whether to exercise or better to refrain from physical activity during menstruation. Many women face a similar problem what to do when pain and discomfort are very severe? If a woman feels very weak and the pain is preventing her from functioning normally, she should give up her scheduled exercises and consult her doctor.

There is a belief that physical activity during menstruation is not recommended, which is of course a myth if there are no medical contraindications. Can one exercise regularly? What form of physical activity should be chosen to achieve one's goal and reduce PMS-related symptoms? During menstruation, one can engage in both strength and aerobic training, but it all depends on the well-being and individual preferences. However, if a woman experiences severe bleeding, she should consult a doctor first. If the doctor sees no contraindication, it may be worth trying jogging, walking, recreational cycling, relaxation exercises, strength training, or whole-body exercises.

M. Giacomoni and colleagues conducted a study to investigate the effect of menstrual cycle phases and menstrual symptoms on the maximum oxygen-free performance capacity of women. The study involved 17 participants, of whom 7 did not use oral hormonal contraceptives for at least four months prior to the study, while the remaining 10 used oral contraceptives for at least 18 months prior. The participants underwent three tests: maximum power in cycling, maximum height in high jump, and maximum power in multiple repetitive jumps. Each test was conducted in three phases of the menstrual cycle: the follicular phase, during ovulation, and the luteal phase. The study did not find any impact of menstrual cycle phases and the type of contraceptive used on the maximum oxygen-free performance capacity of women. However, it should be noted that premenstrual syndrome may have a negative impact on jumping, regardless of whether oral contraceptives are used or not. In another study conducted by A. Abdollahpor, N. Khosravi, and Z. Nobakht Ramezani in 2013, it was found that the menstrual cycle did not have an impact on sports performance and physical fitness, and that menstrual pain decreased during training and competitions.

In most cases, engaging in physical activity during menstruation is not contraindicated. It can bring numerous benefits, such as pain relief, mood improvement, support in stabilizing menstrual regularity, and reducing the desire to eat unhealthy snacks. Many women consider whether they should continue exercising during menstruation. If the doctor does not identify any medical contraindications, the best solution is to perform scheduled exercise units that are tailored to their health status and abilities.