To Train, Or Not to Train… With Lady Pain

Dean Tasker (a.k.a The Task Master) is a personal trainer who’s joined SNOBS’ growing list of contributors to help answer your health and fitness questions. Unfortunately for him [and we give him huge credit for being a good sport] the first question from a round-table discussion of SNOBS’ lady friends, is about periods…

“Mine are literally crippling the first day; I can barely move let alone function properly at work and teach a class.”
Jillian Went, Pilates Instructor

“I just find it knocks me sideways in regard to exercise; feels like trying to do a gym class when you’ve got the flu, or a really bad hangover.”
Rebecca Morris, Freelance Journalist

“Firstly, I’d like to say thanks for breaking me in gently, ladies! I think disclaimers are supposed to go at the end of an article but I want to make mine clear right now. For an in-depth medical explanation of why a woman’s period can result in her functioning at less than 50% you’d best ask a physician. But as a personal trainer I’ve certainly witnessed the loss of strength and energy that menstruation can inflict and, thanks to a quick flick back through the text books, here’s why…

It’s mostly dependent on the release of a hormone called progesterone (secreted at ovulation) which is responsible for a whole range of short-term changes to the way women look and feel once a month. Lethargy, nausea, increased appetite, enlargement of breast tissue, and bloating (because progesterone acts on the kidneys, causing them to store more salt and water) are all associated side-effects. And, if you’re looking for somewhere to point the finger, this hormone is also linked to a thing called “mood swings”, which I’ve never heard of or witnessed; I think all women are beautiful all the time. But I’ll just go over that last bit again – when you’re angry, blame it on progesterone. Progesterone is a total jerk!

So, should you train?

It has been documented that the hardest time for females to train is one week prior to menstruation and one week post-ovulation, but very little evidence suggests complete rest or avoidance of exercise.

The reason cardiovascular activity feels much more difficult is, again, thanks to progesterone. It simulates the brain’s respiratory centre, increasing ventilation rates or, in other words, increasing how much you ‘huff and puff’. It feels like you’re breathing heavier, the lethargy and bloating don’t help the situation so a normal training session feels like your first exercise class after a 6-month break.

But if you maintain a ‘comfortable’ pace you will still attain benefits, and weight training intensity can be modified to suit this time of the month, too. Your trainers will be able to facilitate this for you; don’t be afraid to ask.

My personal advice to female clients is always, ‘listen to your body’. If you turn up and go through the motions you are unlikely to have the session of your life, and if you miss one, you will place less stress on the body allowing recovery and improving your general wellbeing.”

Now that Dean has proven he’s up to the task of answering any question we throw at him [related to fitness and training] please send yours in! In the coming months SNOBS’ will be working to get more health industry experts on-board and, in the meantime, we’d love to hear your personal tips relating to this topic. What have you tried, or heard about, to keep lady pains at bay?