Working Out with Your Menstrual Cycle: A Guide to Optimize Your Fitness Routine!
As women, we have to deal with our menstrual cycles every month. I have struggled all my life with the symptoms of my menstrual cycle and tracking my cycle has made such a difference to my training and the ability to be kind to myself when my body is telling me today is not the day to train! While it can be a hassle, it’s important to understand that our hormonal fluctuations can impact our bodies in many ways, including how we exercise.
By syncing your workouts with your menstrual cycle, you can optimize your fitness routine, achieve better results, and feel more balanced overall. In this post, we’ll explore how to work out with your menstrual cycle and adjust your routine accordingly.
Understanding Your Menstrual Cycle
Before we dive into the best workouts for each phase of your menstrual cycle, let’s review the four phases.
- Menstrual Phase (Days 1-5) During this phase, your oestrogen and progesterone levels are at their lowest. Your body is shedding the uterine lining, and you may experience cramps, fatigue, and mood swings.
- Follicular Phase (Days 6-14) During this phase, oestrogen levels begin to rise, and your body prepares to release an egg. This is the time to focus on high-intensity workouts and strength training.
- Ovulatory Phase (Days 15-18) This phase marks the release of an egg from your ovaries. You may experience a surge in energy, making it an excellent time for intense workouts.
- Luteal Phase (Days 19-28) During this phase, progesterone levels rise, and your body prepares for potential pregnancy. You may experience bloating, fatigue, and mood swings, so it’s best to focus on lower-intensity workouts like yoga, Pilates, or walking.
Now that we’ve reviewed the phases, let’s explore the best workouts for each one.
Menstrual Phase While you may feel fatigued and crampy during this phase, it’s still important to move your body. Gentle exercises like stretching, walking, or restorative yoga can help reduce cramps and improve your mood.
Follicular Phase During this phase, your body is primed for high-intensity workouts and strength training. Try activities like weight lifting, HIIT, or cardio to take advantage of your increased energy and endurance.
Ovulatory Phase This phase is an excellent time for intense workouts. Consider trying a challenging new class or pushing yourself to increase your reps and weights. You may find that you have the stamina and focus to achieve new fitness goals.
Luteal Phase During this phase, it’s important to focus on low-impact workouts like yoga, Pilates, or walking. These activities can help reduce bloating and cramps while still keeping your body moving.
Listen to Your Body Remember, every woman’s menstrual cycle is unique. Some women may experience more or less severe symptoms, and your cycle length may vary from month to month. The most important thing is to listen to your body and adjust your workouts accordingly. If you feel tired or unmotivated, it’s okay to take a rest day or opt for a gentler workout. By syncing your workouts with your menstrual cycle, you can optimize your fitness routine, achieve better results, and feel more balanced overall.
In conclusion, syncing your workouts with your menstrual cycle is a great way to optimize your fitness routine and achieve better results. By understanding your cycle and adjusting your workouts accordingly, you can make the most of your body’s natural rhythms and feel your best. Remember to listen to your body and be kind to yourself during this time of the month. Happy exercising!