Premenstrual Syndrome (PMS) can make even the simplest of tasks feel impossible, and working out is no exception. But fear not, fitness enthusiasts! There are plenty of alternatives to your usual barbell squats, hip thrusts, and crunches that can help you stay active and healthy during those challenging days. Let's explore some exercise swaps that can make your workouts more manageable and enjoyable.
The Science Behind PMS and Exercise
Dr. Karen Lim, a consultant at National University Hospital, explains that while certain studies suggest increased body strength and endurance during the follicular phase of the menstrual cycle, the evidence is not strong. Additionally, there is conflicting evidence on whether the different phases of the menstrual cycle truly impact exercise performance. This is likely due to the many factors that influence exercise performance and the wide variation in physical abilities among women.
Kino Soh, a personal trainer, agrees, noting that multiple studies suggest strength is not significantly affected during menstruation. However, common PMS symptoms like fatigue, back pain, headaches, and nausea, coupled with Singapore's hot and humid climate, may contribute to greater cardiovascular strain and reduced exercise tolerance.
Adjusting Your Workout Routine
The key is to listen to your body and adjust your workout routine accordingly. If you're dealing with severe symptoms, rest is essential. For mild to moderate discomfort, you can always modify the intensity of your workout. Remember, many women continue with their daily activities despite experiencing menstrual symptoms.
Exercise Swaps for PMS
1. Goblet Squats
Instead of barbell back squats, try goblet squats. Stand with your feet slightly wider than hip-width apart and toes angled slightly outward. Hold a dumbbell with both hands at chest height, then inhale as you bend your knees and sit your hips back, lowering over 3 seconds until your thighs are parallel to the floor. Stand back up while exhaling.
2. Dumbbell Floor Presses
Dumbbell floor presses are a great alternative to barbell bench presses. Lie on your back with knees bent, hip-width apart, and feet flat on the ground. Hold a dumbbell in each hand, shoulder-width apart, then lower the dumbbells to your upper chest with control until your elbows touch the floor. Press up the dumbbells and straighten your arms to complete the repetition.
3. Seated Cable Rows
Seated cable rows can replace bent-over rows. Sit on the bench with your feet on the machine's footrest and knees slightly bent. Grip the attachment with both hands, arms fully extended in front of you, then drive your elbows back, pulling the handle towards your lower abdomen. Squeeze your shoulder blades together at the end of the movement. Slowly extend your arms back to the starting position.
4. Dumbbell Romanian Deadlifts
Dumbbell Romanian deadlifts are a great alternative to barbell deadlifts. Stand with your feet hip-width apart, hold a dumbbell in each hand, and position it at the front of your leg. Send your hips back until your knees start to bend, keeping your arms straight and moving the dumbbells down the shins. Take a short pause when you feel a stretch in the back of your thighs, then bring your hips forward again.
5. Box-Elevated Glute Bridges
Box-elevated glute bridges can replace hip thrusts. Lie on a mat with both legs elevated on a box, keeping your knees bent around 90 degrees. Drive through your heels to push hips up towards the ceiling until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and hold for a short pause, then slowly lower your hips back down.
6. Deadbugs
Deadbugs are a great alternative to crunches. Lie flat with your lower back pressed firmly into the floor, then raise both arms straight up toward the ceiling and lift your legs to a tabletop position. With control, lower one leg to the floor while lowering the opposite arm in the opposite direction. Pause briefly, then bring both limbs back to the starting position.
Conclusion
Remember, everyone's experience with PMS is unique, so it's essential to listen to your body and adjust your workout routine accordingly. By making these exercise swaps, you can stay active and healthy during those challenging days, feeling empowered and inspired by your ability to adapt and overcome.
