Syncing your Cycle... with Exercise

4 different exercises for your cycle (the best exercise for each phase of your cycle)

Ever wonder why some days you’re a workout warrior, and other days you barely make it off the couch? First and foremost, you’re not alone. Second, it’s not just in your head—it’s in your hormones. Our menstrual cycle significantly impacts our energy levels, mood, and overall physical performance.

But by syncing your exercise routine with your cycle, you can maximize your energy, boost gains, and feel more in tune with your body. With that in mind, let's dive into the best workouts for each phase of your cycle.

Menstrual Phase (Days 1-5): Gentle Movements and Rest

Hormonal landscape: During your this phase, estrogen and progesterone levels are at their lowest. This typically leads to fatigue, cramps, and a decreased energy level. It's a time when your body is naturally inclined towards rest and gentle movement.

What are the best exercises?

• Yoga: Gentle yoga can help alleviate cramps, reduce stress, and promote relaxation. Poses like Child’s Pose, Cat-Cow, and Legs Up the Wall are excellent for easing menstrual discomfort.

• Walking: A light walk can boost your mood and increase blood flow without putting too much strain on your body.

Follicular Phase (Days 6-14): High-Energy Workouts and Strength Training

Hormonal landscape: As you transition out of menstruation, estrogen begins to rise. This leads to increased energy levels (and improved mood!). This phase is characterized by a higher tolerance for more intense workouts and a greater capacity for building strength.

What are the best exercises?

• Strength Training: With rising estrogen levels, your body is primed for strength-building exercises. Incorporate weight lifting, bodyweight exercises, or resistance bands to build muscle and improve overall fitness.

• High-Intensity Interval Training (HIIT): This is a great time to push yourself with HIIT workouts, enhancing your cardiovascular fitness and boosting your metabolism. 

Ovulatory Phase (Days 15-17): Active and Engaging Workouts

Hormonal landscape: This phase is marked by peak levels of estrogen and a surge in luteinizing hormone (LH). This results in high energy, enhanced mood, and improved physical performance.

What are the best exercises?

• Cardio Workouts: Take advantage of your peak energy levels with cardio exercises. We love jumping rope, cycling, and hiking! These activities can maximize your fitness gains and keep you feeling invigorated.

• Group Fitness Classes: Engaging in group fitness activities or sports can be particularly enjoyable during this phase, as your social and competitive energy is high. 

Luteal Phase (Days 18-28): Moderate Workouts and Recovery

Hormonal landscape: As you approach the end of your cycle, progesterone levels rise, which can lead to fatigue, bloating, and mood swings. During this phase, it’s important to adapt your exercise routine to accommodate these changes!

What are the best exercises?

• Moderate Intensity Workouts: Opt for moderate-intensity activities like pilates, swimming, or light jogging. These exercises can help manage stress and promote relaxation without overtaxing your body.

• Stretching and Recovery: Incorporate stretching routines and recovery practices to help with any muscle soreness or stiffness. Foam rolling and restorative yoga can be particularly beneficial.

  
  

Work smarter, not harder

Understanding how your menstrual cycle affects your energy levels/physical performance is key for achieving your fitness goals. By aligning your workouts with your hormonal fluctuations, you can amplify your workout results, boost your mood, and support your overall well-being. Don’t forget that nutrition—and proper recovery (including sleep!)—play a crucial role in complementing your exercise efforts.

Cheers to workouts that empower you at every stage of your cycle!