EXERCISE PROGRAM FOR WOMEN DURING THE MENSTRUAL CYCLE: ADJUSTING INTENSITY AND TYPE OF LOAD IN ACCORDANCE WITH HORMONAL CHANGES

Abstract

The menstrual cycle has a significant impact on physiological and motor capacities in women, with the menstrual phase itself bringing specific changes that can influence performance, training adaptation, and overall well-being. During this period, estrogen and progesterone levels drop significantly, leading to reduced energy availability, increased fatigue, heightened pain sensitivity, and a drop in muscle strength. Additionally, many women experience symptoms such as gastrointestinal discomfort, headaches, mood fluctuations, and emotional instability, which may negatively affect their motivation to engage in physical exertion. These changes can make it more difficult to perform high-intensity exercises or maintain regular training routines.
However, certain types of physical activity have been shown to have a positive impact during menstruation. Low-intensity aerobic exercises, such as brisk walking or cycling, can help reduce menstrual cramps, improve circulation, and elevate mood. Strength training with low intensity and mobility exercises can also contribute to better physical and mental well-being without exacerbating menstrual symptoms. It is important to note that each woman’s experience during menstruation is unique, and thus, personalized exercise recommendations should be made based on individual symptoms, fitness levels, and overall health.
The impact of menstruation on women’s athletic performance and training adaptation depends not only on hormonal fluctuations but also on lifestyle factors, including stress, sleep, and nutrition. During menstruation, rest becomes crucial to allow the body to recover from any physical stress, especially since energy levels are lower than usual. Proper hydration is also important, as dehydration can worsen fatigue and cramps. Nutrition should focus on replenishing energy stores and providing sufficient micronutrients to support the immune system and muscle recovery.
This paper aims to propose a personalized exercise program for women during the menstrual phase, based on an analysis of current scientific literature and research. By considering individual differences in symptoms and energy levels, the paper will suggest suitable training intensity, load type, and training structure to maintain physical functionality while minimizing stress on the body. Particular attention will be given to aerobic exercises, mobility training, and low-intensity strength exercises that can help women manage menstrual symptoms more effectively. In addition, the paper will examine the importance of rest, proper hydration, and balanced nutrition as key factors influencing energy levels, muscle recovery, and overall health during menstruation. Understanding these physiological processes allows for the development of evidence-based training programs that not only support women’s physical performance but also promote long-term health and well-being.