Syncing Exercise with Your Cycle
If you get a period you know that everything from your mood, metabolism, brain function, to energy fluctuate throughout your cycle.
You can experience cramps, bloat, cravings, skin changes and everything (blowing up at your partner, crying on demand… just me?) in between. On top of these changes, it’s suggested your hormonal fluctuations may also affect how bones, skeletal muscles, and ligaments function.
As women, we often neglect our body’s cyclical changes. We go for the same workouts and set the same expectations as our male counterparts.
We take on rigid fitness and diet plans that are impossible to keep up with and leave us feeling exhausted. The worst part? We often blame and beat ourselves up for not being able to stick to it or “tough it out”.
Syncing exercise with your menstrual cycle is bringing awareness to your monthly changes and adapting workouts to meet your body where it is. It’s taking advantage of peaks of energy and hot metabolism, while embracing time for recovery and regeneration.
Think, working out smarter, not harder.
To make the most of your workouts, I break down your monthly phases below to understand what’s going on in the body and how to suitably match your workouts.
Photo courtesy of Shutterstock
Menstrual Phase (Day 1-6)
Day 1 of your cycle is the first day of your period, or the first day of bleeding. Your body has fully recognized there is no implanted egg and shedding of the uterine lining begins.
Although there is a slight rise in follicle-stimulating hormone (FSH) stimulating your ovaries to start preparing an egg, your other hormones (luteinizing hormone (LH), progesterone, and estrogen) are at their all-time low.
Due to this, it’s common to feel cramps, changes in moods, and your lowest drop in energy while bleeding.
This phase is all about promoting rest and recovery.
Pay attention to your changes in energy and turn to restorative and regenerative workouts. Gentle movements can help you feel revived and rejuvenated, however if there was ever a phase for shameless binging Netflix in bed, this is it.
Stretch
Foam Roll
Gentle Walk
Yin Yoga/Yoga Nidra
Pilates
Take a nap, seriously!
Follicular Phase (Day 7-12)
Praise be! Your bleeding is done which marks the start of your next cycle. As FSH levels continue to increase, estrogen levels gradually rise, getting ready to peak towards the end of this phase.
Increasing hormones means increasing energy, so tap in for fun cardio and some more intense workouts.
Creativity and openness to new experiences also takes over in the follicular phase, so this is the perfect time to mix up your routine (Vitti, 2020). Sign up for that new class you have been meaning to try and get your move on!
Running
Biking
Hot Yoga
Dance Cardio
NEW Fitness Class
Ovulation Phase (13-15 days)
As FSH helps the egg mature in the ovary, we get an LH surge stimulating the follicle to release the egg. With estrogen also peaking in this phase to thicken the uterine lining in hopes of implantation, a peak hormonal trifecta and peak energy occurs.
To take advantage of this ovulatory vibrance, get moving and get ready to break a sweat.
This phase also welcomes highs of verbal and social energy, making it the ideal phase to find a workout buddy or participate in group fitness class (Vitti, 2020).
HIIT Training
Spin Class
Sprints
Vigorous Yoga (Burn, Power, Sculpt)
Boxing
Group Fitness Class
Luteal Phase (17-28 days)
After ovulation, estrogen slowly starts to dip but rises shortly after. Progesterone and testosterone also steadily increase during the first half, peak in the middle and then decline if the egg has not been fertilized.
Notice how the dip after the mid-mark can make you feel sluggish, moody (or enter other PMS symptoms) as you head back towards your menstrual phase. The first day of bleeding brings you back to day 1 of the menstrual phase.
You should still have energy for moderate, but not extremely intense workouts in the first half of your luteal phase.
As hormones begin to fall in the second half, give yourself permission to ease back to lighter activities, focusing on flexibility and recovery.
First Half:
Weight Training
Running
HIIT
Second Half:
Yoga
Barre
Pilates
Stretching/Recovery
General Tips
If this seems overwhelming, pick one phase of your cycle and start there. The Menstrual Phase (bleeding) is a great place to start understanding your body’s changes and honoring it’s needs.
If you are on hormonal birth control, be aware the pill keeps your hormones steady throughout your cycle so you will most likely not have these same fluctuations. However, always listen to your body and note for changes in energy.
Ultimately, the point is to tune into your body, not judge or shame it for not having the energy to do the same workouts all the time. If you live for your Monday morning hot yoga class, by all means keep going! These are just suggestions to understand your body and make the most of your workouts.
Above all, you should always do workouts you look forward to, that make you feel good and connected to your body!
Jackie is a nursing educator and DNP. She runs her blog Natural Jac which focuses on holistic health, travel for the soul, and steps to a more natural and green lifestyle.
References
Agel, Arendt and Bershadsky, B. (2005). Anterior cruciate ligament injury in national collegiate athletic association basketball and soccer: a 13-year review. American Journal of Sports Medicine. 33(4):524-30. DOI: 10.1177/0363546504269937
Vitti, Alisa (2020). In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. Harper Collis Publisher