Exercise and Your Period

I usually work out hard, but around my period, I'm so exhausted that I slack off. What's going on?

Blame it on hormones. As progesterone and estrogen dip and peak throughout your cycle, they can affect how you feel, even during exercise. And sometimes the traditional wisdom that exercise will improve matters may not be very helpful. Here's some better advice:

If you're dragging before your period, it's probably PMS-related. Exercise can help, but let's be real: It's extra tough to work out when you're headachy and grouchy and your breasts hurt. (An upside: Peak hormone levels kick your body's fat-burning power into high gear before your period, so you'll get more benefits from your workouts.) Try alleviating PMS symptoms with these tips so exercise is more appealing:

? Pop a daily calcium supplement. In a study of 497 women, getting 1,200 mg a day eased PMS symptoms by nearly 50%.
? Take a pain reliever (ibuprofen or naproxen sodium) at the first sign of problems.
? Eat more whole grains, fruits, and veggies, and cut back on sugar, caffeine, salt, and alcohol.

If your energy level plummets during your period, take it easy. Trade a run for a relaxing stroll, or a spinning class for some gentle yoga stretches.

A study of 16 women found that higher-intensity workouts can produce more lactic acid (the waste product that causes that burning feeling in your muscles) now than later in your menstrual cycle. The result: Exercise feels harder, and you burn less fat. So don't feel guilty if you take a brief break.

Source: Michele Stanten, Prevention's Fitness Director, is a certified group fitness instructor and counselor in the areas of weight control and stress management.

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