The impact of menstruation on exercise
Martial arts are all about strength, endurance, and mental acuity. But what if your period starts on the day of a tough workout or a big match? Does that affect your performance? Or is it mostly a mindset issue? In this blog, we dive deep into the influence of menstruation on martial arts and give you practical tips to stay strong and focused, regardless of your cycle.
Hormonal fluctuations and energy levels
During your period, estrogen and progesterone levels drop, which can cause fatigue and mood swings. This can affect your stamina and explosive power, which is crucial in combat sports such as kickboxing , MMA or judo.
It’s not all negative, though. Your body is better able to use fat as fuel during this phase, meaning endurance activities like bag training or cardio exercises can feel less strenuous. Some fighters actually feel more energetic after the first few days of their period, making a good training strategy important.
Muscle strength and coordination
Muscle strength and coordination play a big role in kickboxing. During menstruation, your strength can decrease slightly, making heavy weight training less effective. In addition, hormones can affect your joints, meaning you need to be extra careful with explosive movements and twisting on your knees and ankles .
However, this does not mean that you cannot train. By adjusting your training, for example by focusing more on technique and precision instead of maximum strength.
Mental impact of menstruation on athletic performance
Martial arts is not only physically but also mentally one of the most challenging sports. During your period you may experience irritability, mood swings or even a lowered pain threshold, which can affect your sparring sessions or matches.
By consciously dealing with these feelings and not pushing yourself too hard, you can strengthen your mindset. Instead of getting frustrated, it can help to focus on control and strategy. Mindset is a powerful weapon, both in the ring and outside.
The role of mindset and habits
Habits play a big role in how you handle exercising during your period . Women who are used to staying active despite menstrual symptoms often experience fewer negative effects. Consistency and self-knowledge are important: if you know how your body reacts to your cycle, you can better plan and stick to your workouts.
The benefits of exercising during your period
Exercise can help reduce menstrual symptoms such as cramps and bloating. A gentle warm-up and mobility exercises can improve circulation and help you move more smoothly during sparring sessions.
In addition, workouts produce endorphins, your body's natural painkillers. This can make you feel better after a workout, even if you had little energy beforehand.
Key nutrients for energy and recovery
During your period you lose iron, which can lead to fatigue. It is therefore important to eat iron-rich foods, such as spinach, lentils, red meat and nuts.
Proteins help with muscle recovery and complex carbohydrates like oatmeal and whole grains give you long lasting energy. In addition, drinking enough water can help reduce fluid retention and bloating.
What you should avoid are highly processed foods, sugars and caffeine can worsen inflammation and fluid retention. Alcohol can also have a negative effect on your hormonal balance and sleep quality, which can reduce your ability to recover.
How do you adapt your training to your cycle?
Understanding your cycle can help you train more effectively. In the first half of your cycle, right after your period, your body is often stronger and recovers faster. This is the perfect time for intense strength training and heavy sparring sessions. Right before your period, your energy levels can drop. This is the time to focus more on technique, mobility, and recovery training. By planning smartly, you can get the most out of every phase of your cycle.
Sports and menstruation, a personal balance
Menstruation doesn’t have to be a barrier to exercise, but it is important to take into account the natural fluctuations in your body. The impact varies from person to person: where one person hardly feels any different, another may notice a decrease in energy and strength. By understanding your cycle and adjusting your training accordingly, you can continue to perform optimally without unnecessary stress or injury.
How do you experience exercising during your period? Do you have any tips or habits that help you get the most out of your training?
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