Ep. 277 - Menstrual Cycle Training Roundtable (w/Dr. Lauren Colenso-Semple & Dr. Kim SantaBarbara)
Jun 3, 2024
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Dr. Lauren Colenso-Semple and Dr. Kim SantaBarbara, new PhD graduates, share insights on menstrual cycle training for lifters. They discuss muscle protein responses, menstrual symptoms, and the impact of mindfulness-based yoga. The podcast explores challenges in researching menstrual cycle phases, individualization in programming, and the complexities of hormone fluctuations. It also touches on the effectiveness of phase-based training and advocates for tailored approaches for female athletes.
Menstrual cycle influences individualized performance changes, with perception affected by mood and symptoms.
Subjective experiences of menstrual symptoms can impact lifters' self-perception and exercise adherence.
Integrating mindfulness-based interventions can help reduce menstrual symptoms and improve psychological well-being during training.
Deep dives
Perception of Performance Changes Across Menstrual Cycle
Changes in perception of mood, body image, and performance were observed to be lowest at the beginning and end of the menstrual cycle. These fluctuations were largely associated with the presence of menstrual symptoms, indicating that subjective indicators like mood and body image could heavily influence a person's perception of their performance.
Variability in Menstrual Cycle Symptoms and Impact on Performance
About 90% of women experience various menstrual cycle symptoms, potentially affecting their performance and self-perception during different phases. The presence of menstrual symptoms, such as cramping, bloating, and fatigue, may impact how individuals feel about their performance even if actual physical output remains consistent across different menstrual phases.
Individualized Experience of Menstrual Cycle and Performance Changes
Women's experiences with performance changes during menstrual cycles are highly individualized, with some feeling significant differences while others do not. Acknowledging the variability in how menstruation impacts performance is crucial, highlighting the need for personalized approaches rather than blanket statements regarding performance fluctuations across menstrual phases.
Subjective Perception versus Quantitative Performance Changes
Distinguishing between subjective perception and quantitative performance changes during the menstrual cycle is essential. While some individuals may perceive performance variations due to symptoms or hormonal fluctuations, actual physical outcomes may not consistently reflect these perceived changes. Understanding the interplay between subjective experiences and objective performance data is key in addressing individualized responses to menstrual cycle influences on performance.
Impact of Menstrual Cycle Symptoms on Exercise Adherence
The podcast episode delves into how experiencing menstrual cycle symptoms can impact exercise adherence, particularly in competitive versus recreational lifters. Competitive lifters, despite facing similar symptoms, are less likely to alter their training based on menstrual cycle symptoms compared to recreational lifters. The discussion highlights the importance of managing symptoms like bloating and discomfort during lifting, emphasizing the need for open communication and support within the lifting community.
Mindfulness Yoga Intervention for Reducing Menstrual Symptoms
The podcast explores the effectiveness of a mindfulness yoga intervention in reducing menstrual symptoms among active women. The study involved a 10-minute daily yoga practice focusing on breathing and mindfulness. Results showed a reduction in mood disturbances, stress perception, perception of pain, bloating, and improvement in sleep quality among participants. The intervention highlighted the importance of addressing psychological aspects to manage menstrual symptoms effectively.
Fresh off of their successful doctoral defenses, Lauren and Kim join Iron Culture to discuss all things menstrual-cycle related for lifters! Dr. Helms had the pleasure of mentoring Kim, who recently completed her PhD at AUT, in which she surveyed and monitored the menstrual cycle symptoms of resistance-training women, and also led an intervention of mindfulness-based yoga to see the impact on menstrual cycle symptom severity. These findings are complemented by Lauren’s PhD research, recently completed at Stu Phillips lab at McMaster University, where she looked at muscle protein fractional responses to resistance training in women during different menstrual cycle phases. Covering both the applied and mechanistic side of the equation, this Roundtable discussion led by the Erics gives you the cutting-edge low down on whether or not menstrual cycle phased based training is all that it’s hyped up to be.
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