As I write this blog, we are heading into the second half of January. This is often the time when those New Years Resolutions are starting to become a distant memory as old habits find their way back into our routine. I want to use the opportunity to remind you that as someone with a period you are not designed to be the same person every single day, and so by trying to consistently achieve exactly the same things every single day YOU WILL FAIL!
The Menstrual Cycle and Exercise
The menstrual cycle consists of distinct phases, each governed by hormonal fluctuations. While exercise can benefit the body at any stage, aligning your workout routine with your hormonal cycle may optimise results as well as enhance your overall well-being.
Menstruation (inner winter) Phase: Embrace the flow
Opt for lower-intensity exercises like yoga, pilates, or walking. These activities can alleviate cramps and provide a gentle introduction to movement during this phase.
Follicular (inner spring) Phase: Build Momentum
Engage in strength training, cardio, or high-intensity interval training (HIIT). Your increased energy levels during this phase make it an ideal time for challenging workouts to build strength and stamina.
Ovulatory (inner summer) Phase: Boost Performance
Capitalize on the hormonal surge with activities that demand power and performance. Consider trying sprinting, powerlifting, or more intense cardio workouts.
Luteal (inner autumn) Phase: Focus on Form and Recovery
Low-impact exercises, such as swimming, cycling, or gentle strength training. Prioritise recovery with stretching, yoga, or meditation to ease any premenstrual symptoms.
OK, so how do I tailor my workout routine?
Cycle Tracking: Tracking your cycles will allow you to plan your workouts in advance. This can help you anticipate energy fluctuations and tailor your routine accordingly.
Listen to Your Body: Pay attention to energy levels, mood, and any physical discomfort throughout your cycle. Adjust your workout intensity accordingly.
Hydration and Nutrition: Stay hydrated and ensure your nutrition supports your exercise goals. Adequate fueling is crucial for maintaining energy levels, especially during high-intensity workouts.
Rest and Recovery: Prioritise rest and recovery during the luteal phase. Allow your body the time it needs to recuperate and prevent burnout.
To conclude
Your menstrual cycle is a dynamic force that can be harnessed to elevate your fitness journey. By aligning your workouts with the hormonal cycle, you not only optimise physical results but also promote overall well-being. The key is to embrace the rhythm of your cycle and sculpt a fitness routine that nourishes both body and mind. Elevate your exercise experience, one hormone-inspired workout at a time.
Don’t forget to share with others who may find this beneficial.
Happy sweating!
