OH! Magazine - Australian Version August 2015 | Page 21

EXERCISE AND
‘THAT TIME OF THE MONTH’

NARDIA
NORMAN

http://nardianorman.com

(Women’s Health)

In part 2 of this article series, Nardia Norman explains how to
cycle your training with your menstrual cycle, for better results.
hanging the type and intensity of
your exercise sessions according
to the phase of your menstrual cycle is a
relatively new concept. Traditional
strength and conditioning approaches to
exercise don’t tend to consider the
phase of a woman’s cycle and science is
still catching up with what is inherently
known and observed in women – that the
fluctuating hormones has a big impact
on our overall mood, energy levels,
hunger, motivation, and of course – on
our ability to exercise.

C

Fortunately, new research regarding the
effect of the menstrual cycle on female
performance is emerging. However, it is
still primarily targeted at athletes and
not the every day woman, which is why it
is necessary to open this discussion.
Instead of ‘pushing through’ each week
of training without consideration to the
phase of your cycle, a new approach
would be to work with your body – i.e., to
cycle your training with your cycle. So,
to optimise your results in the gym here
is one approach to consider.
As you recall from part one, the first
phase of the menstrual cycle is called
the follicular phase, and it is typically
during this stage where you are physically
at your strongest, you feel good, your
mood is elevated, you feel focused and
have optmium energy levels. With this in
mind, this first phase is a great time to
focus on weight training using
conventional strength and hypertrophy
style training (i.e., working 3 to 4 sets of
4 to 12 repetitions, with a moderate to

heavy load of compound exercises).
During the second phase – the luteal
phase – oestrogen decreases while
progesterone increases and as a result,
energy levels, mood and physicality
starts to change. Perhaps you have
experienced this yourself, where one or
two weeks out from your period you start
to feel slower, maybe you can’t work out
as hard, or your recovery takes longer. If
so, this may be due to the hormonal
changes taking place. Then, as you are
days out from menstruation you may
experience a variety of PMS type
symptoms – anything from tender
breasts, to discomfort, increased food
cravings, and changes in mental state.
As I mentioned in part one, although
PMS symptoms may be common, they
should not necessarily be considered the
acceptable. It is normal to experience
slight discomfort and moodinesss but it
is not normal to experience crippling
pain, severe breast tenderness or
symptoms that cause you to miss work
(these
symptoms
require
further
investigation). Yet many women are
suffering unnecessarily due to thinking
that those kind of symptoms are the
norm and, therefore, acceptable.
Remember, your menstrual cycle is a
snapshot into your hormonal health and
if you notice any changes in your cycle
or start to experience more severe
symptoms than usual, then you should
seek advice from a suitably qualified
health practitioner.
In terms of training during the luteal

phase, it is recommended that you
switch your focus from strength or
hypertrophy training, and reduce the
load (i.e., weights used). Of course,
intensity should still be a key component,
however the intensity will be generated
from a mixed training approach. In other
words this is a great time to participate
in high intensity group fitness classes,
circuit style or modified strongman type
classes, and weight training with higher
repetitions. This modified training is
designed to match the fluctuations in
your hormones during this phase.
One of the most important training
factors when cycling with your cycle, is
the pre-menstrual and menstrual phase.
Once again, this is a time where women
traditionally push through with gritted
teeth; however, doing so is a prime
example of working against your body,
instead of listening to it, and nurturing
it with what it needs. Performing light,
gentle sessions in the lead up and
through menstruation will be helpful,
particularly if PMS symptoms are being
experienced. Walking, Pilates, light
technique work and yoga are ideal
options to consider. As menstruation
comes to an end the cycle starts all over
again. You can enter the next cycle
feeling refreshed, restored and ready
(physically and psychologically) to boost
the training cycle once again.
By changing your training approach to
match your natural hormonal changes,
you are more likely to see better results,
because you are allowing for the natural
ebb and flow of your hormonal state.

( OH! MAGAZINE ) AUGUST 2015

21