A Guide To Cycle-Syncing Your Workouts
As our understanding of the intricate interplay between hormones and the female menstrual cycle grows, a new approach to fitness has emerged – cycle-syncing workouts. Tailoring your exercise routine to align with the phases of your menstrual cycle can optimise performance, enhance recovery, and support overall well-being. This approach is particularly useful for women experiencing PMS and PMDD.
Menstrual Phase (Days 1-5)
The menstrual phase marks the beginning of the menstrual cycle, characterised by the shedding of the uterine lining and the onset of menstruation. During this phase, hormone levels, particularly estrogen and progesterone, are at their lowest. Many women experience fatigue, cramps, and low energy levels during this time.
Workout Tip: Listen to your body and prioritise gentle, restorative forms of exercise during the menstrual phase. Opt for activities like gentle yoga, stretching, or low-intensity cardio such as walking or cycling. Focus on nurturing your body with self-care practices such as meditation, hot baths, and adequate rest.
Follicular Phase (Days 6-14)
The follicular phase begins after menstruation and is defined by rising levels of estrogen, which promote energy, stamina, and motivation. This phase is an optimal time for building strength, endurance, and muscle mass.
Workout Tip: Take advantage of the increased energy and motivation during the follicular phase by incorporating high-intensity interval training (HIIT), strength training, and cardiovascular activities into your workout routine. Aim for challenging workouts that focus on building strength and improving endurance. Consider trying new workouts or increasing the intensity of your usual routine.
Ovulatory Phase (Days 15-17)
The ovulatory phase occurs around the middle of the menstrual cycle and is indicated by a surge in estrogen and luteinizing hormone (LH), which triggers ovulation. This phase is associated with peak energy levels, increased strength, and improved coordination.
Workout Tip: During the ovulatory phase, capitalise on your heightened energy levels and coordination by engaging in dynamic, challenging workouts. Incorporate activities that require balance, agility, and coordination, such as dance, martial arts, or plyometric exercises. Take advantage of outdoor activities and enjoy workouts in nature.
Luteal Phase (Days 18-28)
The luteal phase occurs after ovulation and is characterised by increased levels of progesterone and estrogen. This phase may be accompanied by symptoms such as bloating, fatigue, and mood swings.
Workout Tip: During the luteal phase, focus on workouts that support relaxation, stress reduction, and muscle recovery. Incorporate activities like gentle yoga, Pilates, or swimming to promote flexibility, mobility, and relaxation. Listen to your body and adjust the intensity of your workouts based on how you're feeling.
Cycle-syncing your workouts can help you harness the power of your menstrual cycle to optimise your fitness routine and support overall well-being. By aligning your workouts with the different phases of your cycle, you can enhance energy levels, improve performance, and promote hormonal balance. Listen to your body, honour its rhythms, and experiment with different types of exercise to find what works best for you at each stage of your cycle.
Curious about optimising your fitness routine through cycle-syncing? Book a naturopathic appointment to receive personalised guidance on aligning your workouts with your menstrual cycle.
