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  • Writer's picturejana_noel

Training according to the female cycle

Updated: Jun 23, 2023

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 training plan for optimal fitness results.


Can sport 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.

Cycle training plan

The optimal training for each cycle phase

Menstrual phase

During the menstrual phase, the body sheds uterine tissue. It is normal to feel less energetic during this time. Whether you want to exercise during your period is up to you - often light exercise such as stretching, mobility, yoga, relaxed walking can help relieve cramps and improve mood.


Follicular phase

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

During the ovulation phase, estrogen levels peak and this phase of the cycle has the best training effect on women. This is a great time for high-intensity workouts and strength training - the optimal phase for peak performance!


Luteal Phase

During the luteal phase, progesterone levels increase, which can lead to decreased energy levels and increased fatigue. During this phase of the cycle, the body prepares for a possible pregnancy and begins to store water and loosen ligaments and connective tissue. Monitor how you feel and adjust your workouts accordingly. It's okay to reduce the intensity of your workouts. Especially the days before your period, you can focus on yoga, Pilates or walking.

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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