Training on Your Menstrual Cycle: Why It's Time to Get Serious (and Stop Ignoring the Science)
Let’s talk about something that half the population deals with and the other half should definitely care more about: the menstrual cycle. Specifically, why it’s crucial for training and sports performance. Spoiler: it’s not just about mood swings and cravings for chocolate. We’re diving into the nitty-gritty of hormones, performance dips, and why this subject needs a lot more attention in the fitness world.
The Elephant in the Gym: Menstrual Cycles and Training
Here’s the deal: women’s bodies operate on a roughly 28-day hormonal cycle. This cycle affects energy levels, strength, endurance, and overall athletic performance. Yet, despite these well-documented facts, the fitness industry often glosses over them. It’s like training for a marathon but ignoring the part where you actually have to run.
When programs and trainign cycles are based off of male--centric models so it doesnt factor in womens hormonal cycles which in turn can lead to lack of effectiveness or risk of injury due to unsafe and uneducated training.
The Hormonal Roller Coaster: Not Just a Myth
During the menstrual cycle, hormone levels fluctuate wildly. In the follicular phase (from the start of menstruation to ovulation), estrogen levels rise, often leading to increased energy and better performance. Think of this as the “superwoman” phase. Then comes the luteal phase (post-ovulation to menstruation), where progesterone rises and energy can plummet. This is the “why do I even bother?” phase. As a male trainer I can instantly tell when a client is on thier cycle, so me being me I will ask so I can then tailor my expectations to what their performance will now be.
Why This Matters: Science, Not Superstition
A study published in the Journal of Sports Medicine and Physical Fitness found that women’s strength and endurance can vary significantly throughout their menstrual cycle. Athletes, in particular, experience noticeable performance fluctuations, which can be crucial during competitions.
Ignoring these fluctuations isn’t just bad practice; it’s borderline negligence. We’re talking about half the population here! Imagine telling someone to drive without paying attention to traffic signals. That’s what it’s like for women trying to train without understanding how their cycle affects them.
Science Helps, Too Much Data, Too Many Variables...
Science is crucial when it comes to women training on their periods because hormonal fluctuations significantly impact physical performance, recovery, and overall well-being. Research shows that estrogen and progesterone levels vary throughout the menstrual cycle, affecting muscle strength, endurance, and susceptibility to injury. However, the crazy amounts of data can be overwhelming, as each woman's hormonal profile and response to these hormones are unique. This individuality means personalised approaches, grounded in scientific understanding, are essential for optimizing training regimens and achieving the best results during different phases of the menstrual cycle. There is no one size fits all like the pads and pons they use so why isit we always give such generic answers to womens health when its really way more complicated.
The Gap in Knowledge: Why Aren’t Trainers Up to Speed?
It’s baffling that understanding the menstrual cycle isn’t a mandatory part of personal training certification. We’re taught about macro and micronutrients, muscle anatomy, and even how to smile through a client’s groans. But when it comes to the hormonal cycle that affects everything from muscle recovery to endurance? Crickets.
Trainers are quick to take your money but arent quick to further educate themselves in ways to help YOU. If your trainer doesn't see the value in education on the womens body especially when majority of their client base is female then thats crazy! Ask your trainer for advice when training on your period and please make them delve deeper than lift lighter on your period. Ask them again in 4 weeks, if the answer hasnt developed then please change your trainer. They aren't invested in you or your health as they should be. Challenge your trainer to come back with scientific research to help you both further this conversation as you both could learn something and be able to pass this on to others.
The Real-Life Impact: More Than Just a Bad Workout
Ignoring menstrual cycles in training plans can lead to overtraining, injury, and burnout. It’s not just about having a bad workout day; it’s about understanding the body’s signals to optimize training. Athletes need to know when to push and when to rest. Personal trainers need to recognize these phases to help their clients avoid injury and perform their best. Figuring out taking a couple extra rest days and focusing on recovery around the peak time of the cycle may work in your favour. Making sure the nutrition and recovery is firing more than the training as when you return it wont feel like as much of a slog.
The Call to Action: Let’s Get Educated
The fitness industry needs a wake-up call. It’s time for personal trainers to get educated about menstrual cycles. This isn’t just about improving performance; it’s about empowering women to train smarter and healthier.
1. Mandatory Education: Personal training certification programs should include detailed modules on the menstrual cycle and its impact on training.
2. Open Conversations: Trainers should create an environment where clients feel comfortable discussing their menstrual cycles. Women led may I add because men being men will say some dumb sh*t.
3. Customized Training Plans: Use cycle tracking to tailor training plans that align with hormonal fluctuations for optimal performance and recovery. Making sure the client understands their cycle firstly and having a week in the month that allows for a more tailored approach on their cycle days will be more helpful to their progress.
Bottom Line: It's Time for Change
We need to stop treating menstrual cycles like the gym’s best-kept secret. It’s 2024, and it’s time we got serious about women’s health in fitness. Understanding the menstrual cycle isn’t just a “nice-to-have” piece of knowledge; it’s essential for maximizing performance and minimizing injury.
So, fitness professionals, it’s time to hit the books. Women’s bodies deserve better, and so do their training regimens. Let’s make this a priority, not an afterthought. Because when it comes to training, no one should be left in the dark.
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