Things to Know About Exercising on Your Period

Higher-intensity exercise can release more endorphins, which are the feel-good chemicals released in our brains when we exercise ; says Alyse Kelly-Jones, M.D., an ob-gyn at Novant Health Mintview OB/GYN. Endorphins help relieve pain and get rid of prostaglandins, which are chemicals that areproduced during menstruation (and at other times, like when you get injured) that can cause inflammation, muscle contractions, pain, and fever. So the more endorphins you release, the less period pain you feel.

Another reason to go for box jumps over yoga? Sex hormones. Progesterone and estrogen levels are actually at their lowest point during menstruation, says Kelly-Jones, and that means your body is able to access carbohydrates and glycogen more easily than they can when estrogen is at an all-time high (the middle of your cycle). That means the fuel your body needs to power through an intense set is more readily available, and you can push harder to get the most out of short bursts of fast-paced movements

Cardio Is Better Than Strength Training;
If your goal is to alleviate symptoms, then the week of your period is when you should focus more on the treadmill and less on the barbell. Research shows that there's a direct correlation between aerobic capacity and the severity of PMS symptoms—when your aerobic exercise goes up, the PMS symptoms go down. But when the scientists looked to see if the same thing happened with anaerobic power—so, strength training—they found that there was no significant connection between the two variables.

Not to mention that your body temperature is actually lower when you're on your period, thanks to the drop in hormones. This increases the amount of time it takes your body to tire, and you can store more heat without exhausting your central nervous system. What that means for you: Those sprint intervals are going to feel easier

You're Not More Likely to Get Injured

Yes, it's a good idea to squeeze in a quality HIIT session when exercising on your period. And no, there is no reason to worry about an increased risk of injury. "Adjusting your activity while you have you period is really a myth," Kelly-Jones says. "Everything is fair game, unless you bleed very heavily and become anemic. Then you might feel more fatigued," so you may not be able to go as hard as you normally do.

Research backs her up: While scientists have found that women are more likely to get ACL injuries at certain points of their cycle, that risk increases during the preovulatory phase, which is when hormones start being produced again, the ovaries are stimulated, and an ovarian follicle starts to mature. That typically occurs from days 9 to 14 of a 28-day cycle, so yeah, it's after you get your period (the first day of your period is considered day one of your menstrual cycle, says Kelly-Jones).

Not to mention that, even though a woman's risk of injury is higher, research also shows that neuromuscular training can cut that risk in half. Researchers discovered that the risk increases because there's a difference in the way women's knees move during menstruation compared to ovulation. But Timothy E. Hewett, Ph.D. (who's been studying the effect of the menstrual cycle on injury for more than 15 years), found that when athletes were taught how to reduce load on their knees and ankles and build up strength and coordination, the rate of ACL injury, ankle injury, and knee-cap pain fell by 50 to 60 percent. So simply strengthening and learning how to properly move your body while you work out can help—period or not.

Fitness prolongs life .
Stay safe .
Health .