It's been scientifically proven that menstrual cycle hormonal fluctuations can affect a woman's energy levels, muscle strength, and endurance. Therefore, it's important to align the intensity of a workout plan with these fluctuations. A typical menstrual cycle lasts around 28 days, and it can be broken down into four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase.
Step 1: Pursue to master your cycle, get your spine checked, your sleep aligned and cater your nutrition to be life affirming and building your energy. Now we can move toward building a program around normal/predictable hormonal fluctuations.
Here is a general workout plan that takes into account the hormonal fluctuations of each phase:
Menstrual Phase (Days 1-5): During this phase, estrogen and progesterone levels are low, and women may experience cramps, fatigue, and mood swings. It's best to focus on low-impact, gentle exercises such as yoga, Pilates, or walking. It's also good to do stretching and foam rolling to alleviate cramps.
Follicular Phase (Days 6-14): During this phase, estrogen levels start to rise, and women may feel more energized and less moody. It's a good time to add more cardio and strength-training exercises to the workout routine. Examples include cycling, swimming, and circuit training.
Ovulatory Phase (Days 15-22): During this phase, estrogen levels peak, and women may feel their strongest and most flexible. This is the best time to push yourself harder, try new activities and increase the intensity of your workout. You can try high-intensity interval training, weightlifting, or outdoor activities such as hiking or rock climbing.
Luteal Phase (Days 23-28): During this phase, progesterone levels start to rise, and women may feel more fatigued and retain more water. It's a good time to focus on low-impact, gentle exercises such as yoga, Pilates, or swimming. It's also good to do stretching and foam rolling to alleviate cramps.
It's important to note that each woman's menstrual cycle can vary, and it's important to listen to your body. If you're feeling tired or experiencing cramps, it's okay to take it easy and reduce the intensity of your workout. It's also important to make sure you're getting enough rest and recovery time, especially during the menstrual and luteal phases.
If you need help mastering your cycle and honing a program send us a message and schedule a visit to our office.
Be well,