Today, many women are syncing their workouts according to their menstrual phase due to the numerous benefits it provides. For one, cycle syncing your exercises can improve your performance, giving you better results. Remember, you may experience different hormonal levels during each phase of your menstrual cycle. As you know, hormones affect your energy, appetite, sleep, and stress levels. By cycle-syncing your workouts, you will know which exercises are best to help support your body’s current condition and needs. So, here are the best workouts according to your menstrual phase.
Menstrual Phase
The menstrual phase is when your body is shedding the lining of your uterus. It starts on the first day of your menstruation and can last up to seven days. According to some studies, exercising during your period is beneficial. For instance, it can help reduce dysmenorrhea or period pain.
Unfortunately, your body’s estrogen and progesterone levels are at their lowest during this phase. As a result, you may feel less energized. Nevertheless, you can still do gentle movements, like yoga, Pilates, and low-intensity cardio. Walking is another great exercise you can do during this phase. However, you can also rest if you don’t feel like exercising.
Follicular Phase
The follicular phase begins at the start of your period. Compared to the menstrual phase, this stage continues after your bleeding stage until ovulation, which is about 11 days. During this phase, your body creates follicle-stimulating hormone, a hormone that signals your ovaries to create eggs. This hormone also increases your estrogen levels, making you feel more energized.
If you are in the follicular phase, the best workouts according to your menstrual phase are high-intensity exercises. As mentioned, your body is filled with energy during this stage. As such, it is the best time to HIIT and fast-paced dance workouts. You can also try to lift heavier weights if you’re strength training.
Ovulation Phase
The ovulation phase is a short period between the follicular and luteal phases. Usually, it lasts for about three to five days. During this phase, you still have high levels of estrogen. As such, you still have the energy and stamina to perform high-intensity activities, such as HIIT and Tabata workouts. You can also continue lifting heavier weights or do bodyweight exercises if you’re strength training.
Luteal Phase
The luteal phase is the longest phase of the menstrual cycle, lasting for about 14 days. During the first half of this stage, you will still feel the energy from the ovulation phase. However, your energy will start to decline because of the increase in progesterone levels. As a result, you may feel drowsy and tired during the latter part of this phase.
Because your energy starts to decline during the luteal phase, experts recommend scaling back on your training. Also, you can focus on getting more rest, especially during the second half of this phase, to allow your body to recover. You can also do light-intensity exercises like yoga and swimming.
Final Thoughts
All In all, these are some of the best workouts according to your menstrual phase. Although there is some evidence that your hormone levels may affect your performance, it doesn’t mean that cycle-syncing your workouts is for everyone. Remember, every woman’s body and menstrual cycle is unique. As such, you have to listen to your body. From there, you can determine which approach is best to support your body’s condition and needs.
