The emotional aspects associated with physical exercise are a significant topic to explore, and while numerous studies examine the impact of exercise on emotions, there needs to be more clarity in acknowledging potential variations experienced by women based on their menstrual cycle phase. Lately I set out to scrutinize the interplay between the menstrual cycle, distinct exercise intensities, and their effects on the mental and physical well-being of active and healthy women. Cycle syncing with exercise has recently been explored and touted by non-experts on social media, and I wanted to find out if there was any veracity in their claims that you should not engage in HIIT (high-intensity impact training) during menstruation as well as find what exercise is best during each cycle phase.

This is part of a two-part series, where I explore the concept of cycle syncing with exercise from a western and then eastern medicine perspective.

Cycle Syncing With Exercise – Should You or Shouldn’t You?

Takeway 1:

Exercise at moderate intensity improves psychological responses in women, while high intensity exercise worsens these responses in the luteal phase without affecting physiological responses.

When 14 women engaged in two brief exercise sessions—one characterized by higher intensity and the other by a more moderate level—across different phases of their menstrual cycle, distinct patterns surfaced. Particularly noteworthy were the emotional responses observed during the follicular phase, wherein women reported diminished feelings of despondency and irritability, coupled with an elevated sense of motivation. Notably, the findings suggest that exercising at a moderate intensity appears to be optimal for fostering positive emotional states.

Conversely, high-intensity workouts yielded less favorable outcomes, especially during the luteal phase. While discernible physiological changes were not conspicuous, the psychological realm exhibited a discernible impact. Mood fluctuations and perceived exertion levels experienced a decline during the luteal phase, underscoring the potential suboptimal suitability of high-intensity exercise during this specific menstrual cycle phase. Thus, the study underscores the significance of recognizing the intricate interplay between physical and mental dimensions in the realm of exercise physiology.

Takeaway 2:

The menstrual cycle can affect exercise performance (strength).

Disruptions in hormonal balance throughout the menstrual cycle have been implicated in altered muscular strength, exercise endurance capacity, body temperature, metabolism and blood flow.

One study involved 100 healthy adult female volunteers aged 18-24 years, all exhibiting consistently normal menstrual cycles lasting between 26 to 32 days (with an average of 28 days) for at least the past 6 months. Muscle strength was evaluated through the measurement of work done and fatigue rate, utilizing Mosso’s ergograph and handgrip dynamometer strength. Each participant underwent consecutive assessments over two menstrual cycles, encompassing three distinct phases: Phase 1 – Menstrual phase, Phase 2 – Follicular phase, and Phase 3 – Luteal phase.

Muscle contractions exhibited greater force, intensity, and endurance in the follicular phase compared to both the luteal and menstrual phases. Conversely, the menstrual phase demonstrated the highest fatigue rate relative to the follicular and luteal phases. These variations across the normal menstrual cycle can influence exercise performance, underscoring the importance of considering such fluctuations in athletic training and selection programs. Clearly, a woman’s menstrual cycle emerges as a vital factor to account for when engaging in training and participating in endurance events.

This was the only study I could find that measured athletic performance during menstruation, but many more studies claim that there is no significant decrease in modes of performance during menstruation. Still, I wanted to include it since it was a significant population group, and its findings suggests we need a lot more research in this specific area.

Takeaway 3:

Intense training in young female athletes can lead to menstrual disorders and exercise-related reproductive dysfunction, potentially impacting growth velocity and peak bone mass acquisition.

A comprehensive search on Medline from 1990 to 2013 utilized keywords such as “intense training,” “physical activity,” or “exercise,” in conjunction with “hormone,” “endocrine,” and “girls,” “women,” or “elite female athletes.” All articles addressing endocrine changes resulting from intense training and their potential implications for growth, menstrual cycles, and bone mass acquisition were included in the review. Among young female athletes, there is a notable prevalence of menstrual disorders, including delayed menarche, oligomenorrhea (missed period), and amenorrhea (no period), exhibiting variability linked to the type of sport. Reproductive dysfunction associated with exercise may influence growth velocity and the acquisition of peak bone mass.

Takeaway 4:

Yoga is more effective in relieving PMS symptoms than aerobic exercise, but both treatments effectively reduce pain intensity.

Around 80% of women of reproductive age experience symptoms associated with the premenstrual phase of their menstrual cycle. Premenstrual syndrome (PMS) encompasses emotional, behavioral, and physical symptoms occurring in the late luteal phase, alleviated with the onset of menstruation. This study aimed to compare the impact of aerobic exercise and yoga on PMS. Seventy-two PMS participants (mean age 28 years) were randomly assigned to either aerobic exercise (Group A) or yoga (Group B) for 40 minutes, three times a week for one month. Pain intensity and PMS Scale were assessed before, at 15 days, and after one month of treatment. Both aerobic exercise and yoga significantly reduced pain and PMS symptoms. Yoga demonstrated a more pronounced reduction in PMS symptoms compared to aerobic exercise, though no significant difference in pain intensity was observed between the two groups. In conclusion, both aerobic exercise and yoga effectively treat PMS, with yoga showing greater efficacy in alleviating symptoms.

Takeaway 5:

Yoga exercise for 12 weeks significantly reduced menstrual pain and improved physical function and mental health in women.

This study explored the effectiveness of a 12-week yoga intervention for premenstrual symptoms in Taiwanese menstruating females. Of the 64 participants, 90.6% reported experiencing menstrual pain. Following the yoga intervention, participants reported reduced analgesic use during menstruation and diminished impact of menstrual pain on work. The intervention correlated with improvements in physical function and bodily pain. Additionally, abdominal swelling, breast tenderness, abdominal cramps, and cold sweats significantly decreased.

Conclusion

There does not seem to be any impactful research that suggests you should not engage in HIIT while menstruating, and doing so may actually alleviate PMS. Adversely, if your mood and energy is low, you might want to just take it easy during your period. It is obvious that physical performance during menstruation should be further studied, as there seems to be a significant gap.

It is hard to discern right now if menstruation impacts performance, as more research suggests the inverse: intense workouts and physical activity impact menstruation and your cycle, both in terms of PMS symptoms and cycle regularly/duration.

There is no evidence that exercising with regard to your cycle (HIIT during all phases except menstruation) boosts weight loss or helps you perform better in a measurable way, or at least, this has not been significantly or broadly measured. Social media influencers have touted this claim regardless.

In addition, a lot of research corroborates what we already know: regular exercise is helpful in reducing overall PMS in women, but also that it can help with improving bone mass loss rates in postmenopausal women.

That said, HIIT, such as running, cycling, kickboxing, etc., and weightlifting may be best left for the Follicular and Ovulation phases, as well as perhaps the first half of the Luteal Phase when increased energy can be taken advantage of and to mitigate PMS. During menstruation, women might feel better to rest, stretch, or walk in order to alleviate symptoms and not overload the body unnecessarily if energy is low.

This is part of a two-part series, where I explore the concept of cycle syncing with exercise from a western and then eastern medicine perspective.

Reach Out

Thank you for reading!

You can read more about acupuncture for menstrual relief here.

Read more about holistic medicine for PMS here.

Feel free to browse and read my blog page, a space where I share reflections on modern health through the lens of Chinese Medicine and holistic care. You’ll find insights on the mind-body connection, emotional wellness, natural healing approaches, and how ancient traditions can support our lives today. Read more about how it works here.

Because acupuncture is most effective when tailored to your unique needs, I offer personalized care for issues like pain, stress, hormonal imbalances, and digestive concerns. If you’re curious about how this medicine can support your health, I’d be honored to work with you. Book a session today and take the next step toward feeling your best.