Adapting workouts to PMS?

xxzenabxx

So currently feeling really tired and fatigued due to PMS. I’m doing upper body today and I will make the workout easier. Just wondering if I should even bother? Or should I skip the workouts? I’m planning on doing less reps at the same weight and maybe longer rest periods. Do any other women do this too or do you just push through your ‘normal’ workout routine?

rowegrundy

I always take it really easy when PMS hits! I eat clean, drink lots of water and go for a brisk walk, give myself a day to recharge.

TanyaHooton

I just do yoga or PT exercises and some dog-walking when PMS hits, maybe swimming in summertime. None of the weight lifting or elliptical. I do try to burn some calories as I'm likely to overeat at TOM but I just dont push it for 3-4 days.

Chieflrg

I dose resistance training using auto regulation. The intensity and some smaller compinents of volume can be governed much easier for all issues humans have.

The feedback I get from females who are experiencing PMS or mentration is extremely positive. Whatever cramps, bloating, etc...they ate experiencing before training, subside considerably after training is complete.

I would highly recommended using auto regulation as a long term training strategy.

xxzenabxx

Chieflrg wrote: »

I dose resistance training using auto regulation. The intensity and some smaller compinents of volume can be governed much easier for all issues humans have.

The feedback I get from females who are experiencing PMS or mentration is extremely positive. Whatever cramps, bloating, etc...they ate experiencing before training, subside considerably after training is complete.

I would highly recommended using auto regulation as a long term training strategy.

Auto regulation?

sarabushby

Our coach always says ‘light training’ in the days before/during your period. Listen to your body and if you feel good, train as you wish, but if you’re feeling sore, sluggish and exhausted then give yourself a break! Don’t beat yourself up for taking it easy but maybe consider if you might feel better after doing something - perhaps a long or fast walk rather than run training or a swim rather than gym work.

DancingMoosie

I usually do my regularly planned workout. I've only had cramps one time that were bad enough to need to change my plan. I felt them coming on, but I was out of town and couldn't get to my ibuprofen in time to ward them off! Being proactive is key.

ElizabethKalmbach

I usually do my workout as planned and as Chieflrg mentioned, the workout seems to take the edge off my cramps - that said, some days I have to lower my weight or my reps because I SIMPLY CANNOT move what I normally would the rest of the month.

H_Ock12

I do my regularly planned workout, regardless. If I'm feeling sluggish I'll pep up with red bull beforehand and possibly a nap afterwards if I'm not busy. But my monthly cycle is no excuse to skip or modify my workout.

Chieflrg

xxzenabxx wrote: »

Chieflrg wrote: »

I dose resistance training using auto regulation. The intensity and some smaller compinents of volume can be governed much easier for all issues humans have.

The feedback I get from females who are experiencing PMS or mentration is extremely positive. Whatever cramps, bloating, etc...they ate experiencing before training, subside considerably after training is complete.

I would highly recommended using auto regulation as a long term training strategy.

Auto regulation?

A way of dosing and measuring useful stress and/or exertion for something physical.

In lifting for example, it keeps you from the idea of you "must" lift a certain amount of weight to achieve your goal. It has many applications if you practice it. Your goal is flexible on a short term basis.

So if we are experiencing a tough or great day for whatever reason, it would help put the weight on the barbell that you need without overdosing the useful stress where we might load to high for recovery.

So instead of me as a trainer saying something very generic like squat "light" if things are feeling "heavy"...

I say squat 3 sets of 5 reps @RPE7(three left in tank).

This is more specific and gives you the ability to understand if that weight is 135 or 155lbs that day, you will have the power to squat at a weight that reflects your ability that day. It regulates the stress applied to your body and helps towards long term goals.

kdbulger

It really depends on the day for me. Some cycles I will switch a scheduled workout and rest day around so that the rest day takes care of that one really sluggish, dizzy, fatigued day I always have. Sometimes I will downgrade the intensity like you were talking about. Sometimes I will push through. My heart rate and how it responds to simple activity will tell me a lot about what I should do.

jdhcm2006

I just listen to my body. Sometimes that means I can do everything as normal, sometimes that means dropping the weight a little and doing the same reps, sometimes that means scrapping working out altogether that day and moving that workout to a different day. I take it cycle by cycle. What happened last month, may or may not happen the next month.

Truthfully, my biggest issue with PMS/period is controlling how much I eat. I get so so so hungry around that time.

kshama2001

I have no issues with exercise premenstrually.

On the other hand, my periods are very debilitating, due to massive blood loss and lack of sleep. (Tranexamic acid helps reduce bleeding 33-50%, but I still have nothing like a normal period.)

Generally the only form of exercise I get for the first three days is cooking. On day 1 and 2 I often don't even go downstairs. I tried yoga on day 3 last month after the flow had started to subside, but it was like I busted a gasket

hesn92

I don't experience PMS thankfully but my periods are god-awful and there is one day or two that I just skip the gym altogether. No regrets from me. It just aint happening. I have very heavy periods and it's even hard for me to do basic things like go to work. (I do anyway but it's so inconvenient lol)

s_rivera_92

I love that I stumbled on this post today. Today is day 2 of my period (I'm usually on it for 3-4 days) and my cramps on the first day were debilitating (like call off work and lay in fetal position for five hours debilitating). My period came three days earlier than expected this month and I admittedly skipped the gym Friday and Saturday this weekend (was very emotional and exhausted, couldnt figure out why until yesterday). But I started going back on Sunday, because I wasn't going to let a few bad days turn into a week. Haven't taken a day off since then, but my cramps were awful yesterday and then this afternoon. Focusing more on cardio and core exercises while I'm on the rag. Core work outs and yoga poses that stretch the hips, lower back, and core seem to help a little. The cardio is definitely not helping reduce my cramps whatsoever. I'd say if nothing else, do some light strength training and definitely some yoga during this time of month. Like everyone else had said, just listen to your body and do what you think is best.

imabeevampire

I cut myself some slack when PMT/PMS stage. I also realise I eat a lot more which motivates me to move more.
I exercise during cramps because it helps get rid of them (weird but true)
One slower work out is still better than none. Listen to your body x

jwoolman5

Don't know if this helps people doing serious workouts or having serious menstrual issues, but:

I noticed early that if flow started when I was awake and normally active, the cramps were much less of a problem than if flow started in the middle of the night when I was in bed. Then in my early twenties, I started doing very simple yoga exercises every day for just a few minutes. The cramps vanished, and stayed vanished even when I was only doing the warmup stretching exercises that I could do from a standing position.

I figured that my muscle tone was so marginal (not being a gym rat or anything close to it...) that the little bit of improvement from such a brief yoga routine made a big difference. So I'm not surprised to hear that people who are more into exercise than I ever was have noticed that continuing certain routines during their period can help.

From just my own experience, I would suggest making sure that girls learn how to do brief daily stretching exercises before they hit puberty and start menstruating. It might be enough to avoid the cramping problems entirely for most of them, and may help reduce pain for those with serious menstrual disorders.

katiepolite

Since losing nearly 40 lbs my periods and cramps have gotten a lot worse. I feel like it should be the opposite but oh well, can't win them all! My doctor said my hormones are trying to level out so I'll be interested to see how things progress as I work on losing my last 20-25 lbs.
I have found that there may be one or two days where I'm stuck in bed but on the other days I actually feel better after working out. I'll usually do my regularly scheduled workout (strength training 3 days per week, cardio 6 days per week) but throw in some additional stretching, longer rest time between sets, or take a half or full mile off my cardio. I try to listen to what my body says and be kind to myself but sometimes a tough workout is what I need to tire me out and burn off some of the pain!