From The Straits Times    |

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Welcome to our Ask The Expert column where each month, we aim to tackle a different problem by turning to an expert for advice. Got a question? Drop us an e-mail at magherworld@sph.com.sg.

Getting your period can be a (literal) pain. Cycle syncing your workouts, where you exercise based on the various stages of your menstrual cycle, can help with the discomfort. For advice, we turn to certified personal trainer and pilates instructor Donna O’ Shea, who specialises in pre-and post-natal exercise

Adults are advised to clock in 150 to 300 minutes of moderate-intense activity a week. However, how can I clock these hours when I am on my period and dealing with symptoms such as cramps and fatigue? Is there any merit to cycle syncing workouts?

While everyone is different, there seems to be advantages to cycle syncing and adjusting your workouts in line with hormone fluctuations. If you suffer from premenstrual syndrome (PMS), painful cramping and/or fatigue during the luteal phase of your cycle (the time between ovulation and your next period), you can still clock in the recommended time by switching to lower impact workouts, such as swimming, pilates, yoga and, of course, walking.

Women should experiment with different workouts to see what works best for them, more exercise is not necessarily always better. A successful exercise plan does not always equate to doing more. While consistency is key, you should also place emphasis on doing the right kind of exercise for your goals at the right intensity. It is also important to factor in proper recovery time.

Credit: 123rf

I’ve previously tried cycle syncing my workouts for about two months, but while I did feel better mentally, I didn’t see any physical changes. Is there a way to solve this?

If you are not seeing any physical changes, a trained instructor can help ensure that your workouts are effective and that you have not plateaued, where you reach a state of little or no change after a period of progress.

It is also worth looking outside of your workouts if you are not getting results. Nutrition is important to ensure that you are fuelling your body properly and meeting its demands at different stages of your cycle. For example, taking in adequate amounts of protein is important, but often overlooked. If you’d like to know more about food and fitness, a detailed resource is the book Roar by Dr Stacy T. Sims, which I often recommend to women looking to incorporate fitness into their life long term.

In addition to exercising and looking at your diet, take a look at your recovery period in between workouts. Are you getting enough sleep and rest between workouts? This will very much alter the effectiveness of your workout.

Ideal Workouts For The Different Stages Of Your Menstrual Cycle

1. Menstrual Phase (Days 1-5)

When your energy is low during this phase, try to opt for low-intensity workouts such as yoga, stretching, or going for a light walk. If you are doing yoga, make sure to avoid certain poses that put excess pressure on your pelvic area, such as headstands.

2. Follicular Phase (Days 6-14)

Your oestrogen levels will start to rise during this phase. Take advantage of your higher energy levels with more intense workouts such as high intensity interval training (HIIT), boxing, or heavier weights when doing strength training.

3. Ovulation Phase (Days 15-17)

Your energy levels remain high in this phase, and your testosterone will peak, so it’s an ideal time to continue with higher-intensity workouts. Some women might experience ovulation pain and dull cramps during this period. If so, stick to gentler, lower-impact exercises.

4. Luteal Phase (DAYS 18-28)

During this phase, your body is prepping itself for the menstrual period, and so it’s best to avoid high impact exercises. Switch to low-intensity workouts such as long walks, swimming or bike rides.

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