How to workout in tune with your menstrual cycle
We all know what it’s like when it comes to exercise during our period – finding the motivation can be hard, especially if you’re already busy with work and life.
While it’s a well-known fact that exercise and movement can help alleviate things like cramps, many of us shy away from working up a sweat when we’re in the middle of a period.
For some that’s due to fatigue, for others, it may be due to discomfort – but according to one expert learning to work with rather than against your menstrual cycle can be the secret to success when it comes to maintaining your workouts when it’s that time of the month.
Personal trainer and owner of health and fitness platform Sculptrition, Amanda Place, says women should be empowered to feel their very best selves and meet their goals every day – whether it’s that time of the month or not.
Here, the award-winning fitness guru gives the rundown on how you can exercise in tune with your menstrual cycle and achieve the maximum benefits from your workouts.
“Exercising is an essential aspect of maintaining good health, and it is essential to perform it in a way that benefits your body. The menstrual cycle is an important aspect of women’s health, and it can impact the way women exercise,” says Amanda.
“As such, exercising in tune with your menstrual cycle can help you achieve maximum benefits from your workouts. It will also help you avoid fatigue, injury, and weight loss plateaus.”
So how can you make your menstrual cycle work for you when it comes to working out? Here’s Amanda’s simple guide on how to exercise in tune with your menstrual cycle
Menstrual Phase (Days 1-5)
During the menstrual phase, it’s normal to feel tired and low in energy. Therefore, it’s advisable to take it easy and opt for low-intensity exercises like yoga, walking or stretching. These exercises will help ease menstrual cramps and help you relax.
Follicular Phase (Days 6-14)
As oestrogen levels increase during the follicular phase, energy levels and endurance improve. This makes it an ideal time to engage in cardio workouts like running, cycling, and swimming. Resistance training can also be added to the mix to build strength.
Ovulatory Phase (Days 15-18)
The ovulatory phase is when oestrogen levels are at their peak, and you are most fertile. This is a great time to engage in high-intensity workouts like HIIT (High-Intensity Interval Training), Circuit or Tabata workouts, as you will have increased endurance and energy levels.
Luteal Phase (Days 19-28)
During the luteal phase, oestrogen and progesterone levels decrease, which can lead to mood swings, cramps, and fatigue. Low-impact exercises like Pilates, swimming, and yoga are ideal during this phase. It’s also important to focus on core strength training, as it can help ease menstrual cramps.
Pre-Menstrual Phase (Days 28-1)
As your menstrual cycle draws to a close, you may experience PMS symptoms like bloating and fatigue. Low-impact exercises like walking, swimming, and yoga are still ideal during this phase. You can also engage in activities like dancing or boxing to help elevate your mood.
Amanda concludes: “Exercising in tune with your menstrual cycle is an effective way to optimise the benefits of your workouts. By adjusting your exercise routine to match the different phases of your menstrual cycle, you can minimise the effects of hormonal changes on your body and maximise the results of your workouts. Listen to your body and give it the exercise it needs during each phase of your menstrual cycle.”