Health. How to exercise during your menstrual cycle?

The menstrual cycle impacts a woman's daily life. Depending on the time of the cycle, mood and energy levels, in particular, vary.

It is therefore essential to take this into account, especially when practicing a sport, including at a high level.

This is what several recent studies have shown, including the Empow'her program, led by Alice Meignié and Juliana Antéro at the National Institute of Sport, Expertise and Performance (Insep).

This work has allowed researchers to learn more about how different phases of the cycle can influence athletic performance. To do this, they followed 80 high-level athletes (in rowing, football, cycling, skiing, fencing, etc.) for six months.

Fitness, emotions, sleep quality , training data, menstrual symptoms... everything was scrutinized. The result? For 80% of participants, the follicular phase (from the 1st to the 14th day of the cycle, around ovulation) turned out to be when they were fittest and most efficient.

On the other hand, the luteal phase (just before menstruation) could be accompanied by fatigue, pain, and a drop in motivation.

That said, every woman is different. Some feel almost no impact from their cycle. Others, on the contrary, discover, sometimes for the first time, how much their periods affect their physical or mental health.

How to do it?

Wanting to progress is great. But pushing yourself to the limit despite being tired, skipping meals, and training every day without recovery is counterproductive. Not only is it mentally exhausting, but it can also disrupt your menstrual cycle and even cause energy deficiency syndrome .

The key isn't to stop training during your period, but to adapt the intensity to your physical and emotional state. If you're in shape, go for an intense session. If you're tired, slowing down isn't a failure. Rest is part of the progression.