While you may feel slightly more tired during the second half of your menstrual cycle or deal with cramps and fatigue during your period, your hormonal cycle shouldn't really affect the way you exercise. You may detect slight changes in the body, but not enough to prevent you from lacing up your cross trainers. In fact, completing certain types of exercise during certain phases of your cycle could allow you to feel more comfortable and get the most out of your workouts all month long.
Effects
Your body experiences hormone fluctuations all month long and often you may not even realize you're experiencing a change. A study published in a 2003 issue of "Sports Medicine" successfully found a link between prolonged exercise performance and the menstrual cycle. While the menstrual cycle did not affect strength training, some subjects experienced a higher degree of cardiovascular strain during the mid-luteal phase, or second half of the cycle, thus creating a negative effect on endurance.
Benefits
Exercise is recommended by the American College of Obstetricians and Gynecologists as a way to deal with your worst PMS symptoms. Exercising during certain phases of your hormonal cycle can actually help you avoid some of the pitfalls of PMS, such as cramps, fatigue and bloating. Working out can also help bolster and stabilize your mood during your menstrual cycle, so it's important to avoid using your period as an excuse to not workout.
Luteal Phases
The 14 days before ovulation occurs, your exercise should not be hindered due to hormone fluctuation. It's during the mid-luteal phase, however, when you may notice a slight difference in your endurance abilities. Because of this, try to schedule events like marathons and races during the first half of your menstrual cycle to avoid unnecessary cardiovascular strain or a slower time. During the mid-luteal phase, rely on strength training and low impact aerobic activity to keep you fit until your endurance returns upon the beginning of your period.
PMS and Period
While your period should affect your endurance or ability to exercise, Timothy E. Hewett, director of the Sports Medicine Biodynamics Center at Cincinnati Children's Hospital Research Foundation tells "Shape" magazine that you may be more prone to injuries since your period can affect your motor control. Because of this, it's important that you perform exercise precisely, with ideal form, in order to protect your body. It's also a good times to use endurance training. Otherwise, your period should never hinder your fitness level.
