How and Why You Should Tailor Your Exercise to Your Menstrual Cycle
May 19, 2023
7 min read
As a woman, you have probably experienced monthly ups and downs in your menstrual cycle. Your menstrual cycle affects not only your mood but also your exercise routine. Tailoring workouts to your cycle can improve performance, minimize injury risks, and boost your well-being.
In this article, we'll explore the science behind exercising based on your menstrual cycle, the advantages of customizing your workouts to fit your cycle, and ways to adapt your workouts during each phase of your cycle.
Understanding the Menstrual Cycle
The menstrual cycle is a natural process in the female reproductive system. It is a regular cycle of changes in the body that prepares for the possibility of pregnancy each month. Understanding the menstrual cycle is important not only for reproductive health but also for overall health and well-being.
The menstrual cycle is typically 28 days long but can vary from 21 to 35 days. The cycle is divided into two phases: the follicular phase and the luteal phase.
The Follicular Phase
This phase commences on the initial day of menstruation and usually lasts approximately 14 days. During this period, the body releases hormones, namely follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which play a crucial role in stimulating the development of follicles in the ovaries.
The Luteal Phase
Following ovulation, the menstrual cycle enters the luteal phase, typically over 14 days. In this phase, the body produces progesterone, which readies the uterus for a possible pregnancy. However, if pregnancy does not occur, the uterus sheds its lining, resulting in menstrual bleeding.
Hormones play a critical role in regulating the menstrual cycle. The four primary hormones involved are follicle-stimulating hormone (FSH), luteinizing hormone (LH), estrogen, and progesterone. The pituitary gland produces FSH and LH, while the ovaries produce estrogen and progesterone. These hormones work together to regulate the menstrual cycle and ensure the proper functioning of the female reproductive system.
It's important to note that various factors, such as stress, diet, and exercise, can affect the menstrual cycle. Excessive exercise or rapid weight loss can disturb the menstrual cycle, causing irregular periods or, in some cases, the absence of periods. This is known as exercise-induced amenorrhea and can negatively affect reproductive and overall health.
Menstrual Cycle and Exercise
The menstrual cycle can significantly impact a woman's exercise routine. Hormonal fluctuations throughout the menstrual cycle can affect energy levels, muscle strength, and recovery time. Understanding how the menstrual cycle affects exercise can help women tailor their workouts to maximize their performance and overall health.
The Follicular Phase
Estrogen levels increase during the follicular phase of the menstrual cycle, which begins with the onset of menstruation and lasts approximately two weeks. Estrogen has been shown to enhance muscle function and increase endurance, making it an ideal time for high-intensity training and endurance exercises. Women may also have higher pain tolerance during this phase, making it easier to push through intense workouts.
The Luteal Phase
Progesterone levels increase during the luteal phase, which occurs after ovulation and lasts approximately two weeks. Progesterone has been shown to decrease muscle strength, increase fatigue, and reduce energy levels. This may make it more difficult to perform high-intensity workouts during this phase. During this phase, it is advisable to include low-impact exercises like Pilates or yoga to facilitate recovery and minimize the likelihood of injury.
Rest and recovery are also critical components of a menstrual cycle-based exercise routine. The body needs time to recover and repair itself after intense exercise. During menstruation, the body works hard to shed the uterine lining, and intense exercise can strain the body. It is important to listen to your body and take rest days as needed, especially during menstruation.
Benefits of Tailoring Exercise to Menstrual Cycle
Tailoring exercise to the menstrual cycle can have several benefits for women. By understanding how the menstrual cycle affects exercise performance, women can develop a workout routine that optimizes their performance and supports their reproductive and overall health.
Here are some of the benefits of tailoring exercise to the menstrual cycle:
- Improved Performance. Hormonal fluctuations throughout the menstrual cycle can impact energy levels, muscle strength, and endurance. By planning workouts according to the menstrual cycle phase, women can maximize their performance during the follicular phase when estrogen levels are high and reduce the risk of injury during the luteal phase when progesterone levels are elevated.
- Reduced Risk of Injury. In the luteal phase, when progesterone levels are elevated, women may experience decreased muscle endurance and strength, increasing their vulnerability to injury. By incorporating low-impact exercises, such as yoga or Pilates, during this phase, women can reduce the risk of injury and promote recovery.
- Enhanced Overall Health and Well-being. Women can support their reproductive and overall health by considering the menstrual cycle when planning exercise routines. Rest and recovery are critical components of a menstrual cycle-based exercise routine, and taking rest days as needed can help reduce stress and promote overall well-being.
When exercising per their cycle, women can gain a more profound knowledge of their bodies and observe how it affects their workouts. By monitoring the menstrual cycle and its implications on exercise, women can comprehend their body's needs and adjust their exercise routine consequentially for maximum benefit.
How to Tailor Exercise to Menstrual Cycle
Tailoring exercise to the menstrual cycle involves understanding how the menstrual cycle affects exercise performance and planning workouts accordingly. Here are some tips on how to tailor exercise to the menstrual cycle:
- Track the menstrual cycle. The first step in tailoring exercise to the menstrual cycle is to track the menstrual cycle. There are several apps available that can help women track their menstrual cycle and understand how it affects their exercise performance.
- Plan workouts accordingly. Once you understand how the menstrual cycle affects your exercise performance, plan your workouts accordingly. In the follicular phase, prioritize high-intensity workouts like cardio or weightlifting due to increased estrogen levels. In contrast, prioritize low-impact exercises like yoga or Pilates during the luteal phase since progesterone levels are elevated.
- Modify workouts for each phase. It is vital to modify workouts for each phase of the menstrual cycle. During the follicular phase, estrogen levels are high, building endurance and strength. During the luteal phase, focus on recovery and relaxation.
- Listen to your body. Rest and recovery are critical components of a menstrual cycle-based exercise routine. It is essential to listen to your body and take rest days as needed, especially during menstruation. If you are feeling fatigued or experiencing pain, take a break from intense exercise and focus on low-impact exercises or rest.
- Be flexible. The menstrual cycle can be unpredictable, and it is important to be flexible with your exercise routine. If you are experiencing heavy bleeding or cramping, taking a break from exercise may be necessary. It's essential to be gentle with yourself and permit adjustments to your exercise regimen whenever necessary.
Exercising with the menstrual cycle in mind allows women to maximize their performance, safeguard against potential injuries, and maintain a healthy reproductive system. Taking advantage of this strategy can have resounding benefits for overall well-being!
Common Misconceptions on Exercising During the Menstrual Cycle
Exercising during the menstrual cycle is often surrounded by misconceptions. Let's look at some common misconceptions and the facts behind them.
Misconception: Women should avoid exercise during menstruation.
Truth: Exercise during menstruation is safe and can help alleviate menstrual cramps and bloating. Low-impact exercises such as yoga, walking, and swimming can be beneficial during menstruation.
Misconception: Women should avoid exercise during the luteal phase because they are more prone to injury.
Truth: Women may experience reduced muscle strength and endurance during the luteal phase, but this does not mean they should avoid exercise altogether. Instead, women should focus on low-impact activities such as yoga or Pilates to reduce the risk of injury and promote recovery.
Misconception: Women should avoid high-intensity exercise during the menstrual cycle.
Truth: While women may experience reduced energy levels during the menstrual cycle, high-intensity exercise can still be safe and beneficial. Paying attention to your body and adapting your workout intensity accordingly is crucial.
Misconception: Women should only exercise during the follicular phase when estrogen levels are high.
Truth: While the follicular phase may be an optimal time for high-intensity exercise, it is still important to exercise throughout the menstrual cycle. Incorporating low-impact exercises such as yoga or Pilates during the luteal phase can be particularly beneficial.
Misconception: Women should not lift weights during the menstrual cycle.
Truth: Lifting weights during the menstrual cycle is safe and can help alleviate menstrual cramps and bloating. It's crucial to tune in to your body's signals and adjust your workout intensity accordingly.
By understanding the truth behind these common misconceptions, women can develop a menstrual cycle-based exercise routine that optimizes their performance and supports their reproductive and overall health.
Get In Sync With Your Body
Customizing your exercise routine according to your menstrual cycle can maximize the benefits of your workouts and help you develop a deeper understanding and appreciation of your body's potential.
Through period-based exercises, women can develop a stronger connection with their bodies, maximize performance, and optimize training for each cycle phase. Get in sync with your body today!
