In this blog article, I share with you how exercise can affect your cycle and how your hormones can affect your metabolism. Finally, I share with you a cycle exercise plan for optimal fitness results. Let's dive into the menstrual cycle and fitness and how to cycle sync your training!
Can fitness influence the cycle?
Understanding your menstrual cycle can help you optimize your workouts and improve your overall fitness. By adjusting your workouts and intensity to your female cycle, you can stay motivated and achieve better long-term results. But don't stop there. Matching your workout workload to your menstrual cycle can also ensure a regular cycle and alleviate PMS symptoms. It's important to note that excessive exercise and competitive sports can often lead to hormonal imbalances, which can cause periods to stop or become very irregular.
Influence on our athletic performance
During the menstrual cycle, the body goes through various hormonal changes that can affect energy levels and overall performance during exercise. The menstrual cycle is a complex process that involves the release of hormones and shedding of the uterine lining.
The cycle is usually divided into four phases:
1. Menstruation: The shedding of the uterine lining.
2. Follicular phase: The maturation of the follicle
3. Ovulation: The ovulation
4. Luteal phase: The preparation of the uterus for a possible pregnancy
Estrogen and progesterone play a central role when it comes to our menstrual cycle - but they are not relevant to our reproductive system, but also to our metabolism. They determine how well we respond to certain training stimuli and thus have a significant influence on our athletic performance.
Menstrual Cycle and fitness: Cycle sync your training:
The optimal exercise plan for each cycle phase
Menstrual phase
Focus on Recovery and Light Movement
During your period, it’s normal to feel a bit more tired and low on energy. You don't have to skip your workout entirely, but light exercises can help relieve cramps and improve your mood. Stretching, mobility work, yoga, or simply walking are ideal to give your body recovery while staying active.
Follicular phase Time for Strength and Endurance
In the follicular phase, your estrogen levels rise, improving your muscle strength and endurance. This is the perfect time for more challenging workouts like strength training, HIIT (High-Intensity Interval Training), or endurance sports. Your body can perform at a higher level now, so use this phase to take your fitness to the next level.
During the follicular phase, estrogen levels increase, which can improve muscle strength and endurance. It's a good time to focus on endurance, high-intensity workouts and strength training.
Ovulation Phase
Peak Performance and Intensity
During ovulation, your estrogen levels peak, making this phase the best time for intense training. Your performance is at its highest, so treat yourself to challenging workouts like high-intensity training and heavy lifting. Use this time to reach your personal best!
Luteal Phase
Focus on Well-being and Reduce Intensity During the luteal phase, progesterone levels rise, which can lead to decreased energy and increased fatigue. Your body is preparing for a potential pregnancy, which can cause water retention and make you feel less energetic. Reduce the intensity of your workouts and focus on yoga, Pilates, or relaxing walks to listen to your body and give it the recovery it needs.
In addition to cycle phases, individual sensation is extremely important when it comes to adjusting training intensity. Factors such as sleep quality, stress, nutrition and regeneration have a great influence on your performance during training.
Yours, Jana Noel 🤍
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