Supercharge Your Health: Tailoring Workouts to Your Menstrual Cycle
Understanding how your period affects your body and how exercise influences it is key to maintaining a balanced, healthy life. Your menstrual cycle has different stages, each impacting your energy, mood, and overall health in unique ways. By aligning your workouts with each stage, you can optimize your exercise routine and enhance your overall well-being.
Getting to Know Your Menstrual Cycle
Menstrual Phase (Days-15): Your period occurs in this phase. Bleeding occurs and you might feel tired or have less energy.
Follicular Phase (Days 6-14): After your period, follicles grow in your ovaries. You might feel more energetic and happier as your body makes more estrogen.
Ovulatory Phase (Day 15-17): This is when an egg leaves your ovary. You might feel your strongest and most motivated during this time.
Luteal Phase (Days 18-28): After the egg release, your hormones change a lot. This can affect how you feel and how much energy you have. You might feel bloated and tired.
Exercise and your Menstrual Cycle: Best Workouts for Each Phase
Menstrual Phase:
Focus: Easy and healing workouts.
Yoga: Choose simple poses and healing practices. Yoga can ease cramps and boost blood flow.
Walking: A short walk can lift your spirits and energy without pushing too hard.
Stretching: Light stretching can ease muscle tension and pain.
Why it works: Your body might feel more tired or sore during your period. Easy exercises help you stay active without putting too much stress on your body.
Follicular phase:
Focus: Stepping up intensity and exploring new activities.
Strength Training: You have more energy making this a good time to lift weights or do resistance exercises.
High-Intensity Interval Training (HIIT): This phase suits pushing yourself in brief hard bursts of exercise.
Cardio Workouts: Things like running, cycling, or swimming can be energizing.
Why it Works: Rising estrogen levels boost your stamina and strength making this a good time to take on harder workouts.
Ovulatory Phase
Focus: Getting the most out of your performance and trying tough workouts.
Performance-Based training: Take part in activities that need coordination and strength, like sports or advanced fitness classes.
Plyometrics: Exercises with explosive movements such as jump squats or burpees, can boost your workout.
Competitions: This stage gives you a chance to join fitness challenges or beat your own records, thanks to your high energy.
Why it Works: High estrogen levels help increase your strength and energy letting you push harder and do your best.
Luteal Phase
Focus: Finding a balance between workouts and rest.
Low-Impact Cardio: Choose activities like fast walking or bike riding to stay active without putting too much stress on your body.
Pilates: Helps you keep a strong core and stay flexible without too much strain.
Mind-Body Exercises: Try things like yoga or tai chi to handle stress and mood changes.
Why it Works: Hormone changes can make you tired and uncomfortable. Easy exercises help you stay active while dealing with shifts in energy and mood.
Matching your workout plan to your period can boost your overall health and how well you perform. When you understand how each part of your cycle changes your body and adjust your exercises to fit, you can get the most out of your fitness routine and feel great all month long. Keep in mind, everyone's body is different, so it's key to figure out what suits you best. If you have any worries or questions about your period and working out, it's a good idea to check with a doctor or healthcare provider.
References:
https://coconutsandkettlebells.com/training-with-your-menstrual-cycle/
https://www.womenshealthmag.com/fitness/a19935399/best-workout-for-each-stage-of-cycle/
https://womensfitness.co.uk/workouts/menstrual-cycle-workout-plan-moves-for-every-phase/