Period syncing workouts: Our hormones fluctuate throughout our menstrual cycle, and these fluctuations can have a significant impact on our bodies beyond their role in reproductive health. One way to take advantage of these fluctuations and maximize our health benefits is to sync our exercise routine to the phases of our cycle.
The practice of adjusting our exercise routine to match our fluctuating energy and strengths throughout our menstrual cycle phases allows us to optimize our exercise routine for each phase and to flow with our rhythmic hormonal changes.
Phase 1: Menstrual Phase
During this phase, our bodies are shedding the lining of the uterus. This can result in cramps, fatigue, and mood swings. It's important to listen to our bodies during this phase and take it easy. Gentle exercise like yoga or walking can help alleviate cramps and boost our mood.
Phase 2: Follicular Phase
During this phase, our bodies are preparing for ovulation. Our energy levels are usually higher, and we may feel more motivated to exercise. This is a great time to focus on strength training and high-intensity workouts.
Phase 3: Ovulatory Phase
During this phase, our bodies are ovulating, and estrogen levels are at their highest. This is a great time to push ourselves during our workouts and focus on endurance training. Cardio workouts like running or cycling can help boost our energy levels and mood.
Phase 4: Luteal Phase
During this phase, our bodies are preparing for menstruation, and progesterone levels are high. This can result in bloating, cramps, and fatigue. It's important to listen to our bodies during this phase and focus on low-impact workouts like yoga, hiking or walking.
Sources:
1. "The Female Athlete's Guide to Menstruation," The American College of Obstetricians and Gynecologists, 2016.
2. "Cycling Syncing Your Exercise Routine," MindBodyGreen, 2020.
3. "How to Sync Your Workouts With Your Menstrual Cycle," Shape, 2021.
