Understand different stages of the menstrual cycle and how they affect your body, it can dramatically improve your fitness journey. By sewing your exercise routine in each step of the cycle, you can reduce discomfort, prevent damage and improve the overall performance. In this blog we will break down the best exercises to perform in each step of the menstrual cycle. Dive into how to work with your body to get the best results!
Understanding the Menstrual Cycle:
Menstruation usually extends for 28 days, although it may vary between individuals. It is divided into four primary stages: menstruation phase, follicular phase, ovulation phase and luteal phase. Each phase affects your hormones, energy levels, mood and general physical performance.
Phases of the Menstrual Cycle:
- Menstrual phase (days 1 to 5)
- Follicular phase (days 6 to 14)
- Ovulation phase (days 15 to17)
- Luteal phase (days 18 to 28)
Now let’s see how each phase affects your body and does the best practice to complement it.
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Menstrual Phase (Days 1 to 5): Focus on Low-Impact Activities
During menstruation, your body throws the uterine lining, which can lead to energy levels and mood. Some people experience cramps, fatigue, swelling or general discomfort. This is a time when you should avoid extremely acute workouts.
Recommended Exercises:
- Gentle yoga: Focus on restorative pose to remove cramps and improve flexibility. Positions such as the child’s pose, cat-cow stretch, and soft rear bands help to free up tension.
- Walking: A light can help with circulation and increase endorphins to reduce the feelings of fatigue or sadness after 20 to 30 minutes.
- Pilates: Pilate’s low-power practice helps improve the nuclear strength and flexibility without putting too much stress on the body.
- Swimming: If you feel comfortable, a benign swimming can reduce cramps, thanks to the water relaxation, and helps relieve stress.
Why it works: During the period of menstrual, estrogen and progesterone levels are low, and your energy can feel dry. Low-effect exercises such as yoga, walking or swimming continue to move without exhausting your body.
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Follicular Phase (Days 6 to 14): Build Strength and Energy
When the period is over, the follicular phase begins. This is the time for increasing energy and mood, as estrogen levels begin to climb. It is a great phase to push yourself with more intense workouts because your physique is the basis for strength and endurance.
Recommended Exercises:
- Strength training: In this phase, your body has a high muscle-building capacity, which is an excellent time for resistance training. Be aware of composite movements such as squats, deadlifts and overhead presses.
- HIIT training: High divisive interval training is effective in the popular phase as your body can handle physical stress. The small outbreak of acute cardio will help you produce endurance and fat losses.
- Running or cycling: This phase allows you to push hard during Cardio workout sessions. Whether you cycle on sidewalks or bicycles, your body’s high estrogen levels will help you perform with high intensity.
Why it works: Estrogen plays a role in muscle repair and development, and that is why this phase-power building is ideal for more acute physical activity.
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Ovulation Phase (Days 15 to 17): Peak Strength and Performance
The ovulation is a phase when you are at your highest hormonal peak, and the estrogen level is at its highest level. During this time, many people experience an energy growth, better mood and enhanced performance.
Recommended Exercises:
- Strength training: Continue with heavy lifting. Your body can handle more intensity and you will experience better performance when it comes to strength and endurance.
- Plyometrics: Explosive exercises such as jumping squat, boxes and agencies are good during ovulation. The increased strength and power in your body makes the right time for such high power movements.
- Cardio (sprint): Sprinting or other sharp cardio is also ideal during ovulation. The body’s top estrogen levels support your muscles better oxygen supply, making it easier to perform with high intensity.
Why does it work: An increase in estrogen supports muscle growth and repair, which helps you feel strong and more powerful. This is the top stage of your body for both power training and explosive practice.
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Luteal Phase (Days 18 to 28): Focus on Recovery and Mobility
In the luteal phase, after ovulation, the level of progesterone increases, which can cause symptoms such as fatigue, swelling and mood. This phase can cause acute physical activity to feel more challenging. It is important to adjust your exercise routine to handle these symptoms.
Recommended Exercises:
- Yoga: Focus on slow, restructuring yoga routine that focuses on stress relief and stretch. Deep stretches and mindfulness will help reduce blotting and stress.
- Low power cardio: Activities such as cycling, swimming or fast walking are ideal. They will help with circulation and energy level without overloading your body.
- Light weight strength training: If you feel quite strong, you can still do resistance training, but use light weight and high relapse to avoid putting too much stress on your body.
- Pilates and Barre: Both of these exercises focus on strengthening the core and improving the flexibility while softening the body.
Why does it work: with progesterone as you grow, your body can feel more tired or bloated. Choosing for lighter workouts and focusing on stretching and recovery helps maintain fitness without overwhelming your body during this period.
How to Listen to Your Body during the Menstrual Cycle
It is important to note how your body feels in all stages of the menstrual cycle. Not every woman experiences these stages in the same way. Some may feel energetic throughout the cycle, while others may struggle with fatigue or discomfort. The key is to customize and change the training routine accordingly. For example, if you feel dry in the luteal phase, it is perfectly nice to focus on the scale and recovery on intensity.
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Conclusion
You can differentiate in how you feel and act by sewing your exercise routine for the menstrual cycle. By understanding the hormonal changes that occur throughout the cycle, you can optimize your exercise journey, reduce discomfort and make your workouts more effective. Whether you experience fatigue, swelling or increased strength, an ideal training is for each stage of the cycle. Remember to listen to your body and adjust your routine as needed. With time and practice you will know what the best works for you in each step. Do you want to get the most out of your training journey. Update with multiple fitness tips, workout routine and health advice in our newsletter at fitnessvidya.com!
