The Menstrual Cycle and Exercise

Curious about cycle syncing? It’s probably more simple than you’d imagine! Many people are now discovering the benefits of tailoring their training schedule to align with the three major phases in their menstrual cycle. Understanding your menstrual cycle and tuning into the nuances of your body’s individual response to exercise at different stages can help you discover the best times to push yourself, and even the best times to shift your focus to rest and recovery!

During menstruation, the body is shedding its uterine lining, which can lead to feelings of fatigue, cramps, and discomfort. Exercise during this phase should be gentle and low-impact to minimize discomfort and reduce symptoms.

Recommended Exercises:

• Yoga: Gentle stretches and poses can help alleviate cramps and promote relaxation. Try child's pose, downward-facing dog, and pigeon pose.
• Walking: Short, gentle walks can help improve circulation and reduce fatigue.
• Swimming: Swimming is a low-impact exercise that can help reduce muscle tension and ease cramps.
• Pilates: Modified Pilates exercises, such as gentle core work and stretching, can help improve posture and reduce discomfort.

Tips:

• Avoid high-impact exercises like running or jumping, which can exacerbate cramps.
• Focus on gentle stretching and flexibility exercises to reduce muscle tension.
• Listen to your body and take regular breaks to rest and relax.

During the follicular phase, estrogen levels rise, and the body prepares for ovulation. This phase is ideal for more intense exercise, as it can help boost energy levels and improve overall well-being.

Recommended Exercises:

• Cardio: High-intensity interval training (HIIT) or steady-state cardio exercises like jogging or cycling can help increase energy levels.
• Strength Training: Weightlifting or resistance band exercises can help build strength and tone muscles.
• High-Intensity Interval Training (HIIT): Short bursts of high-intensity exercise followed by rest periods can help improve cardiovascular fitness and burn calories.
• Dance-based workouts: Fun dance-based workouts like Zumba or hip-hop abs can help boost mood and energy levels.

Tips:

• Incorporate strength training exercises to build strength and tone muscles.
• Focus on high-intensity interval training (HIIT) to boost energy levels and burn calories.
• Listen to your body and adjust intensity based on how you feel.

During the luteal phase, progesterone levels rise, preparing the body for a potential pregnancy. This phase is ideal for more gentle exercises that promote relaxation and stress relief.

Recommended Exercises:

• Yoga: Gentle stretches and poses can help alleviate stress and promote relaxation.
• Pilates: Modified Pilates exercises, such as gentle core work and stretching, can help improve posture and reduce tension.
• Walking or Hiking: Gentle walks or hikes can help improve circulation and reduce stress.
• Meditation or Deep Breathing Exercises: Practice mindfulness meditation or deep breathing exercises to reduce stress and promote relaxation.

Tips:

• Avoid high-intensity exercises that may exacerbate stress or anxiety.
• Focus on gentle stretches and relaxation techniques to promote calmness.
• Listen to your body and take regular breaks to rest and relax.

Understanding the different phases of the menstrual cycle can help us tailor our exercise routine to optimize our overall wellness. By incorporating gentle exercises during menstruation, more intense workouts during the follicular phase, and gentle exercises during the luteal phase, we can support our physical health, reduce symptoms associated with each phase, and promote overall well-being. Remember to listen to your body and adjust your exercise routine accordingly to optimize your unique menstrual cycle experience!