Exercise during your period: The path to cycle-based training
Sport is helpful in the fight against menstrual cramps! With knowledge of cycle training , exercise during your period and other phases of the cycle can be easier. We asked Lelia König , a professional cyclist , about this. In this story she explains to us what cycle-based training actually is, how competitive sports and periods are compatible and how a cycle-based training plan can be integrated into a woman's life. Are you curious? Then the story is just right for you!
Glossary for terms that appear again and again in this story
In the interview with Lelia König, some technical terms are mentioned that we would like to explain to you in advance. If you come across this in an interview, you can quickly see what exactly it means.
- EBV: the Epstein-Barr virus, also known as Pfeiffer's glandular fever
- Ga1: Basic endurance 1: The basis of endurance training corresponds to approx. 75-85% of the maximum heart rate
- Ga2: Basic endurance 2: the middle range of endurance training corresponds to approx. 85-90% of the maximum heart rate
- Red S syndrome: the relative energy deficit syndrome is a relative energy deficiency that does not cover all body functions and is responsible for disorders of the female cycle
- PMS: Premenstrual syndrome often occurs in women between ovulation and the first day of their period. These are physical and psychological complaints
Exercise during your period? Lelia König relies on cycle training
Interview with Lelia König about cycle training and exercise during your period
Lelia, cycling is your passion. Tell us how you got into it and how you integrate this sport into your life as a woman.
I only got into cycling in 2016 and am one of the few newcomers to this sport. Up until then I had played football all my life, but through my relationship with my partner I fell into cycling. At first I just wanted to cycle together a bit to spend time together. But when I took part in my first mountain bike competitions with my partner, I really wanted to get deeper into this sport. Because cycling has developed a lot in these years [2016-today]. There are more and more female participants, for the most part men and women receive equal prize money and more and more separate women's races are emerging in road cycling.
You like to go on bike trips and train a lot at home. How do you train with your monthly cycle in mind?
2018-2020 were very challenging years for me. Despite my good trainer, I unfortunately fell into overtraining. As a result, my immune system was very weakened. Then came a severe EBV disease and Red-S syndrome. At that time I didn't know about cycle-oriented training or Red S syndrome. The absence of my period, during that time
I labeled my weakened immune system as normal because “everyone feels like that”.
How did Red S syndrome develop and become noticeable?
For me, relative energy deficit syndrome came from the combination of too few carbohydrates and too much training. Unfortunately, it took me an extremely long time before I wanted to admit it. At this point, however, nothing could be done to change the situation. During the sports sessions, my legs immediately started to hurt and when jogging I was exhausted after five or seven minutes. Before that, I occasionally jogged a half marathon distance for fun. It was then clear to me: Things can’t go on like this. Since then I have been training cycle-based.
What is cycle-based training?
Cycle-based training means that nutrition and training are tailored to the four phases of the female cycle. This means I can support my body very well.
A cycle-based training plan is possible for women who use contraception without hormones. The sports scientist Lea Feder divides the four phases of cycle-based training into seasons: spring, summer, autumn and winter.
Winter is the first day of the period, everything is difficult for women here. Menstruation can trigger cramps and other symptoms. Then we women would like to isolate ourselves. A loose, relaxed sporting session can have a very positive effect on the body and help against period pain.
Then comes spring . Here we women are in a good mood and regenerate quickly.
That's why intensive training sessions fit into the plan in this phase. In addition, the body effectively builds muscle during this phase.
In the following phase, summer , women feel particularly good. Ovulation follows. And this phase is the best to compete. Of course, in reality it cannot be influenced when the competitions take place, but it is very exciting to watch.
Finally, fall comes and some women struggle with PMS symptoms. In this phase, more relaxed units should be completed again. The game then starts again from the beginning and the first phase, the first day of the period, begins.
What should you pay attention to when training during your period?
From a sports science perspective, it is beneficial to work on the Ga1 and Ga2 zones during this phase, rather than going into the development area and potentially overexerting yourself during the period. In principle, the time of the period is different and very individual for every woman. When it comes to exercise during your period, you should do what feels good and always listen to your body. Because he always knows everything best. Personally, basic training and endurance sports help me a lot during my period. For me it has a very antispasmodic effect and is always a great distraction. A sufficient intake of carbohydrates is also important so that the body is not tempted to release our stress hormone cortisol: A balanced diet supports our immune system and increases the body's performance and satisfaction. Using a menstrual cup instead of tampons can also help you feel more comfortable and reduce pain during your period.
Which sports are best for during your period?
I can only speak for myself here, all sports are good for me during my period, I just vary the intensity of the basic endurance training during this time.
Does strength training or weight training make sense during your period?
Strength training, especially as a woman, is always very useful. Strength training not only has a big impact on sport, but also relieves us in everyday life. Strong muscles make you less susceptible to injury. From a sports science perspective, the first half of the cycle is particularly effective for strength training. Estrogen increases in this half of the cycle and has a muscle-building effect during cycle training. In the second half of the cycle, however, we get a progesterone surge, which has a catabolic (muscle-breaking down) effect.
To what extent does sport affect menstruation? Can sport even help with or against period pain?
Exercising during your period has a very positive effect for many women and can alleviate existing menstrual pain with easy endurance training and a proper diet. Sport also releases endorphins and these happiness hormones immediately make us feel better.
It's not just the period that affects women in their cycle during a month. Many women also suffer from PMS, premenstrual syndrome with physical and psychological symptoms. How can the syndrome be integrated into cycle-dependent training?
The PMS should not actually be understood as a separate thing, but rather as part of the bigger picture. Factors such as insufficient carbohydrate intake, stress and hormones can lead to an imbalance and trigger PMS symptoms. The better we keep our cycle in balance, the fewer symptoms occur. I haven't had any PMS symptoms in the last few years and that's without “fancy” diets and the like. I attribute this to the small steps I take to work with my body rather than against it.
Five tips on how to create a cycle-based training plan and what you can pay attention to
We asked Lelia what the “small steps” look like to adapt your training to the cycle and do exercise during your period without any worries. With Lelia's tips, your path to cycle-based training is easy.
- Consciously deal with the topic of “training by cycle” and research carefully. Even if you currently think you don't need it, still find out more. There is now a lot of free information online about women's cycle training.
- It is important that you get to know your body and your cycles. Find out your basal body temperature (the minimum temperature during sleep) and your fertile days.
- Use the menstrual phase for your basic training on the bike or for jogging and complement your training with quiet activities such as yoga and stretching .
- Enjoy the phase around ovulation. Don’t forget: You can train according to the motto “attack” , because in this phase you have real power! Products such as the Energy* Bars or Plant Protein from Dextro Energy* support your training.
- Support your body and prevent cravings by eating foods that keep you full for a long time . Nutritious examples here include whole grain products, fruit or vegetables.
As a woman , are you now also considering doing cycle-based training ? Wonderful! Find out what is good for you and your body during your monthly cycle phases and what fitness you should do during your period. Just don't forget: Every woman's cycle is a little different, because individuality plays a huge role here .
As a man, have you never heard of cycle-based training ? Then hopefully this story has shed some light on things and you have now developed a greater understanding of the female cycle and its characteristics. Now you can recommend cycle-oriented training to your wife or sister who suffers from menstrual problems such as menstrual cramps or PMS with a clear conscience and be amazed at what women can actually do when they also do sports during their period.
Instagram: https://www.instagram.com/miss.lk.sunshine
* contains carbohydrates
° Proteins contribute to increasing and maintaining muscle mass.
A varied, balanced diet and a healthy lifestyle are important
SOURCES
https://gesund.bund.de/praemenstruelles-syndrom-pms
https://gesund.bund.de/stress#stressbewaeltigung
Hanakam, F. & Ferauti, A. (2020). Endurance training. In: Ferauti, A. (Ed.), Training science for sports practice, (pp.345-304). Springer.
Briggs C, James C, Kohlhardt S, Pandya T (2020). Relative energy deficiency in sport (RED-S) – a narrative review and perspectives from the UK. Dtsch Z Sportmed; 71: 243-248. doi:10.5960/dzsm.2020.459
