OH! Magazine - Australian Version July 2015 | Page 21

NARDIA
NORMAN

EXERCISE AND
‘THAT TIME OF THE MONTH’

http://nardianorman.com

(Women’s Health)

Nardia Norman explains the do’s and don’ts
about exercise during ‘that time of the month’.
he menstrual cycle is not
something that is widely talked
about, nor is it discussed openly; yet it
sits at the core of female health,
productivity and wellbeing.

T

For many women (and men), the
menstrual cycle is something that is
kept private, mentioned typically only
when making a joke. We’ve all heard it
and laughed about those PMS-related
symptoms and the empathy for the poor
people who happen to be around those
‘psycho women who are about to get
their period!’
But let’s put the joking aside for a
moment, and delve into the significance
of the menstrual cycle. First I’d like to
make it very clear – just because
something is considered ‘common’ does
NOT make it normal – I’m specifically
referring to the PMS issues that many,
many women experience each month.
As a coach and personal trainer, the
rythym of my clients’ menstrual cycle
and the fluctuations that occur as a
result are an insight into each client’s
overall health. The length of her cycle,
her
associated
moods,
energy
fluctuations, physical symptoms and
hunger all help me to gain a good
understanding of her hormonal health
and wellbeing.
Unlike our male counterparts, women
are naturally more cyclic in nature – the
length of our menstrual cycle determines
this, and with each cycle comes a
distinct change in hormones that directly

affects how a woman feels and acts.
So the questions need to be raised – why
is it that when it comes to training and
working out, we don’t tend to take this
cycle into account? Why do we tend to
disregard the hormonal changes of each
phase of our cycle, which would enable
us to work with this cycle instead of
against it?
I use the concept of ‘cycling with her
cycle’, when it comes to female clients.
Put simply, I change the exercise,
nutrition and mindset components of
her program depending on what phase of
her cycle she’s in.
To break it down, a normal menstrual
cycle can be anywhere form 28 to 35
days. The first phase of her cycle is
called the ‘follicular phase’, and it’s
during this time that she is at her
strongest (physically and mentally,
which is due to an increase in the
hormone oestrogen). Therefore, these
are the ideal two weeks for focusing on
strength and hypertrophy-type sessions,
with some high intensity intervals.
As she passes ovulation (normally
around day 14) and moves into the
luteal phase, there is a shift in hormones,
which includes a dip in oestrogen levels
and a rise in progesterone. If an egg has
been fertilised then the progesterone
remains high and the process of
pregnancy begins. If an egg is not
fertilised then progesterone levels will
decline, the lining of the uterus sheds
off, and bleeding occurs.

If a woman pays specific attention to
how you feel during the luteal phase you
will notice subtle changes (or perhaps
not so subtle!) in your energy levels,
mood and hunger. During this phase it is
normal to feel a slowing down in all
these areas, so it makes complete sense
to adjust your training to reflect these
changes. Unfortunately, it’s common for
most women to make the mistake of
trying to ‘push’ through their natural
changes during this phase, even though
their body is telling them not to.
By adjusting and modifying your training
to match your natural hormonal changes
over the course of your cycle you will
begin to work with your body instead of
against it. And here’s the best part –
once you learn to do this, you will get
more effective results from your training.
As a rule of thumb, when you are
approaching your period, if you feel
lethargic an d don’t feel like working out,
then don’t! Change your approach and
instead, do something gentle like walking
or yoga to support your body’s needs.
Honour your body and give it the support
it needs and you’ll get more out of it in
the long term. You can do this by fuelling
it with good nutrition, by listening to
what it’s trying to tell you, and by
treating it kindly and gently when it
needs you to.
Once you have moved through your
menstrual cycle and are feeling strong
and energised again, you can return to
training hard.

( OH! MAGAZINE ) JULY 2015

21