Hormonal fluctuations throughout the menstrual cycle can affect not only reproductive function, but other physiological systems as well. This fluctuation may have an impact on your workouts.
The good news is that you can work out smarter, not just harder, by understanding the different phases of your menstrual cycle. Doing so has several benefits:
It makes you feel more energized so you can get more benefit from your workouts.
Maximizing your gym time makes the workout more effective.
It provides more context or understanding of why working out one day may feel easier or harder than another.
It helps you stay physically and mentally fit.
Eliminates the "guilt" of rest days (and even helps you decide when to rest!) .
Helps relieve any symptoms you may be experiencing.
But what exactly are the different phases of the menstrual cycle and how do they affect your workouts? Let's find out.
The menstrual cycle is divided into four phases: the menstrual phase, the follicular phase, the ovulation phase, and the luteal phase. Here are the characteristics of each phase and the corresponding workout recommendations:
Exercise during menstruation:
Exercising during your period is safe and can help relieve painful symptoms.
Your body may feel more fatigued during this phase, so it may not be the best time to challenge yourself or set new personal records. But there's no reason not to work out during your period if you want to.
Workouts during the follicular phase:
As your period comes to an end, not only will your period symptoms lessen, but your estrogen levels will continue to rise.
Therefore, it's a great time to challenge yourself. However, some people experience side effects such as spotting or abdominal discomfort during ovulation, so if you're not feeling great, you may need to change your exercise routine.
Luteal phase exercise:
During the luteal phase, your hormones are at their highest level and progesterone levels are rising to help prepare your body for a possible pregnancy.
Progesterone inhibits the supply and absorption of glucose, which means your body is less efficient at providing energy or fuel for your muscles during this phase.
Qring Menstrual cycle tracking:
Through research, we have found that the menstrual cycle has an impact on everything from nutrition to injury prevention and joint flexibility. Therefore, tracking your cycle and understanding the physiological phases and how they affect your body can help you design a more effective workout that takes these energy and hormonal changes into account.
Remember, everyone's body is different. Listen to the signals your body sends and let them be your guide.
