DISCLOSURE: This guide is based on what is typically described as a ‘regular’ menstrual cycle, which only 11-14% of women have. It may not perfectly align with your experience, and that’s entirely normal. We are not robots and we are not all the same ❤️
1. Understanding your cycle and its connection to your training.
Do you schedule your workouts around your menstrual cycle? Your body will benefit immensely if you start being more aware of your cycle and tailor your training accordingly. Here’s a comprehensive guide to help you optimize your workouts for each phase of your menstrual cycle.
Menstrual Phase
If you often lean on calorie tracking devices to help you eat, would you be open to trying this little The menstrual phase, or the time when you are ‘bleeding’, starts on day one of your cycle and lasts 3-7 days. During this phase, the uterus lining sheds, leading to common PMS symptoms and inflammation for many.
Recommended Training Styles:
- Walking or light cardio
- Lighter strength training
- Yoga or Pilates
- Stretching
- Infrared sauna
If you’re training in a group fitness environment, discuss your needs with the trainer. They can help modify exercises to suit your body’s needs on the day. Remember, you know your body best; listen to it and adjust your training accordingly.
Follicular Phase
This phase begins on day one of your period and lasts 7-13 days. During this time, your body produces follicle-stimulating hormone (FSH), and oestrogen levels rise as your period ends and ovulation approaches, often leading to increased energy levels.
Recommended Training Styles:
- Boxing
- Strength training
- High-Intensity Interval Training (HIIT)
Due to increased oestrogen, your ligaments may be more lax, so prioritize warm-ups and cool-downs to prevent injury. This is a great time to challenge yourself with new training styles and heavier weights.
Ovulatory Phase
Ovulation occurs when a mature egg is released into the fallopian tube, typically lasting 3-5 days. This phase sees a peak in oestrogen, LH, and FSH levels.
Recommended Training Styles:
- Boxing
- Strength training
- High-Intensity Interval Training (HIIT)
Some people experience peak energy levels, while others may feel bloating and fatigue. Mild pain on one side of the lower abdomen is common. If you experience severe pain, consult your doctor.
Luteal Phase
Lasting 10-14 days, the luteal phase involves a rise in core body temperature and increased energy expenditure, leading to heightened hunger and cravings.
Recommended Training Styles:
- Yoga or Pilates
- Light cardio
- Stretching
- Lower intensity workouts
As your body prepares for the next menstrual phase, you may experience fluctuating energy levels and PMS symptoms. It’s important to listen to your body, fuel it with extra nutrients, and consider lower-intensity sessions to allow for more rest.
Conclusion
Understanding and syncing your workouts with your menstrual cycle can significantly enhance your overall well-being and fitness journey. By acknowledging the fluctuations in hormone levels throughout the menstrual phases, you empower yourself to tailor your workouts to your body’s needs. Whether it’s adjusting intensity levels, exploring different training styles, or prioritizing rest during PMS, listening to your body’s cues helps create a deeper connection with your body and nurtures your natural rhythms.
Optimize your training by syncing it with your cycle and experience the difference it can make in your fitness journey.
– Ella Richardson
