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Exercise with Your Menstrual Cycle

How (and Why) to Cycle Your Exercise with Your Menstrual Cycle

Posted on January 30, 2023
Cycling your exercise with your menstrual cycle can optimize your workout performance, enhance muscle building, and reduce menstrual symptoms. Here’s how:
  1. Understanding your menstrual cycle: The menstrual cycle is divided into 3 phases: follicular, ovulatory, and luteal.
  2. Follicular phase (day 1-14): Focus on lighter resistance training and cardio to increase blood flow and energy levels.
  3. Ovulatory phase (day 14-21): High intensity exercise can be performed as hormone levels peak, leading to increased strength and endurance.
  4. Luteal phase (day 22-28): During this phase, focus on rest and recovery to reduce symptoms such as cramps and bloating. Gentle stretching and yoga can be beneficial.
  5. Track your symptoms: Monitoring menstrual symptoms and adjusting your exercise routine accordingly can help manage them.

Why cycle your exercise with your menstrual cycle:

  1. Hormonal fluctuations: During the menstrual cycle, hormone levels change, affecting energy levels, strength, and endurance. By cycling your exercise, you can maximize performance during optimal times.
  2. Reduce symptoms: Exercise can reduce menstrual symptoms such as cramps and bloating. By avoiding high-impact activities during the luteal phase, you can reduce discomfort.
  3. Better results: By focusing on different types of exercise during each phase, you can improve overall fitness, build muscle, and enhance endurance.

In conclusion, cycling your exercise with your menstrual cycle can enhance your performance, reduce symptoms, and optimize results. It’s important to listen to your body and make modifications as needed. Consult with a healthcare professional to determine the best approach for you.

Phases of the menstrual cycle

The menstrual cycle is divided into three phases:

  1. Follicular phase (Day 1-14): This phase begins on the first day of menstruation and lasts until ovulation. During this phase, estrogen levels rise and the body prepares for ovulation.
  2. Ovulatory phase (Day 14-21): This phase occurs when an egg is released from the ovaries and travels down the fallopian tubes. Hormone levels, such as estrogen and luteinizing hormone, peak during this phase.
  3. Luteal phase (Day 22-28): This phase begins after ovulation and lasts until the next menstrual cycle. During this phase, progesterone levels increase and the body prepares for pregnancy. If pregnancy does not occur, the levels of hormones will decrease, causing the lining of the uterus to shed and triggering menstruation.

The luteal phase

The luteal phase is the third and final phase of the menstrual cycle, occurring after ovulation and lasting approximately 10-14 days. During this phase, the following changes occur in the body:

  1. Hormone levels: Progesterone levels increase and prepare the body for pregnancy. If pregnancy does not occur, the hormone levels decrease, leading to the onset of menstruation.
  2. Uterine lining: The thickened uterine lining, which was prepared for pregnancy during the follicular phase, begins to shed, leading to menstruation.
  3. Body temperature: Body temperature may increase slightly due to the increase in progesterone levels.
  4. Physical symptoms: Some women may experience physical symptoms such as bloating, fatigue, and mood swings during the luteal phase.
  5. Fertility: Ovulation has already occurred during the luteal phase, so the chances of pregnancy are lower.

It is important to understand the changes that occur during the luteal phase in order to manage physical symptoms and plan for pregnancy if desired. Consulting with a healthcare provider can provide personalized information and support.

The effects of fluctuating hormones

Fluctuating hormones during the menstrual cycle can have several effects on the body, including:

  1. Mood: Hormonal changes can affect mood and lead to symptoms such as irritability, anxiety, and depression.
  2. Energy levels: Hormones can impact energy levels, causing fatigue or decreased motivation during certain phases of the cycle.
  3. Cravings: Hormonal changes can lead to food cravings, particularly for sugar and carbs.
  4. Libido: Hormonal fluctuations can impact libido and sexual desire.
  5. Physical symptoms: Menstrual cycle-related hormone changes can cause physical symptoms such as cramps, bloating, and headaches.
  6. Skin and hair: Hormonal changes can cause skin breakouts, oily skin, and hair loss.
  7. Sleep patterns: Hormonal changes can impact sleep patterns, leading to difficulties falling or staying asleep.

It’s important to understand the effects of fluctuating hormones and to take steps to manage symptoms, such as exercising, eating a balanced diet, and engaging in stress-reducing activities. Consulting with a healthcare provider can provide personalized advice and support.

Let your biology be your exercise guide

Letting your biology be your exercise guide means using the natural changes that occur during the menstrual cycle to determine the best types and intensity of exercise for optimal results. This approach recognizes that hormone levels fluctuate throughout the cycle, affecting energy levels, strength, and endurance. By adapting exercise to align with these changes, you can maximize performance and minimize symptoms.

The menstrual cycle can be divided into three phases: follicular, ovulatory, and luteal. During the follicular phase, lighter resistance training and cardio may be beneficial. The ovulatory phase is a good time for high-intensity exercise due to peak hormone levels. During the luteal phase, a focus on rest and recovery, such as gentle stretching and yoga, may help reduce symptoms.

It is important to track menstrual symptoms and adjust the exercise routine accordingly. This approach can enhance overall fitness, build muscle, and optimize results. It is always recommended to consult with a healthcare professional to determine the best approach for individual needs and goals.

Choose different exercise at different times of the month

Choosing different types of exercise at different times of the menstrual cycle can help optimize results and minimize symptoms. This approach is based on the idea that hormone levels fluctuate throughout the cycle and impact energy levels, strength, and endurance. By selecting exercises that align with these changes, you can maximize performance and reduce discomfort.

The menstrual cycle can be divided into three phases: follicular, ovulatory, and luteal. During the follicular phase, when hormone levels are lower, lighter resistance training and cardio may be most beneficial. The ovulatory phase, when hormone levels are highest, is a good time for high-intensity exercise, such as strength training or interval workouts. During the luteal phase, when hormone levels are declining and physical symptoms may be present, a focus on rest and recovery, such as gentle stretching and yoga, may be most effective.

It is important to track menstrual symptoms and adjust the exercise routine accordingly. This approach can enhance overall fitness, build muscle, and improve health. It is always recommended to consult with a healthcare professional to determine the best approach for individual needs and goals.

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