Exercising Around Your Menstrual Cycle

The menstrual cycle is governed by the fluctuations of hormones, which are the body's chemical messengers that relay important information between cells and body systems to function properly.

Our hormones influence the way we look and feel physically and mentally, which is why it’s important to understand their influence on energy needs and output. A normal cycle varies from woman to woman but as a general rule, the bleed should occur every 21 to 35 days.

The menstrual cycle is broken up into 4 phases; menstrual, follicular, ovulatory & luteal.

The Menstrual Phase

This is the time when the uterine lining, also known as the endometrium, sheds due to the drop in progesterone and oestrogen, causing the bleed. The length of this phase varies from woman to woman but a healthy phase generally lasts between 3 to 7 days.

During this phase, low-impact activities such as walking, yoga or stretching and low-intensity cardio or strength training should be prioritised.

The Follicular Phase

This phase generally lasts between 7 and 10 days. It begins from day 1 of menstruation and lasts until ovulation. In this phase, ovarian follicles containing an immature egg start to mature and develop. By the end of this phase, only one dominant follicle continues to develop, producing oestrogen.

If hormones are functioning effectively, this is the time when most women feel their best and can push their limits when it comes to training. This is the best time to engage in HIIT, heavy strength training and other forms of intense activity.

The Ovulatory Phase

The ovulatory phase is the window where women are most fertile. This phase lasts 3 to 4 days and is characterised by increasing levels of oestrogen that produce a hormone called luteinising hormone, which causes the dominant follicle to release the mature egg from the ovary - leading to ovulation.

Much like the follicular phase, this is typically the time when women feel strong, energised and powerful. The body is much more able to tolerate engagement in high-intensity exercises during this phase.

The Luteal Phase

This phase begins after ovulation and ends the day before menstruation and typically lasts 10-14 days. The now-empty follicle from the ovulatory phase becomes a gland called the corpus luteum, which functions to fertilise the egg if pregnancy occurs. In the absence of pregnancy, the menstrual phase begins again.

This is when most women experience a drop in energy levels and an increase in hunger. This is the time to prioritise rest and recovery. Activities such as yoga, pilates, bodyweight strength training, brisk walks or hikes and other low-intensity activities should be prioritised. Utilising this time as a restful period can also help offset some of the premenstrual symptoms often experienced including irritability, depression and fatigue.

Increasing food intake is often necessary to account for the rising energy requirements during this phase. Opt for fresh fruits, veggie-packed meals and minimally processed, low-sugar treats.

In essence, low-impact and restful activities should be prioritised during the menstrual phase and luteal phase, while the body is much more able to engage in high-intensity exercise during the follicular phase and ovulatory phase.

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