20 Aug Syncing Your Exercise Routine With Your Menstrual Cycle
This article was contributed and written by Accredited Exercise Scientist, and Accredited Exercise Physiologist, Rachel Bettinzoli.
EXERCISE AND THE MENSTRUAL CYCLE
Biologically, women are cyclical beings, whether they experience a regular period or not.
Exercise is proven to be highly beneficial in supporting women with many aspects of their cycle including modulating stress responses, reducing cortisol levels (‘the stress hormone’), improving insulin sensitivity, improving circulation to your pelvic organs, strengthening pelvic floor muscles and reducing chronic inflammation.
There is now emerging research to show that working out with your cycle may be most beneficial to your overall wellbeing!
As women, we are often not taught to live or move with our cycles, but to “just” carry on each day as the same. However, our cycles can give clues as to what kind of exercise to do during each phase and may explain why some days you just don’t feel like it and other times you feel like you’re unstoppable.
There are four distinct phases to your menstrual cycle:
- The Menstrual Phase
- The Follicular Phase
- The Ovulatory Phase
- The Luteal Phase
Syncing exercise to your cycle may give you the freedom to go a little gentler with yourself and really take advantage of the benefits of exercise during other times of your cycle. Here are some general guidelines:
Menstrual Phase (1 – 6 days)
- Some refer to this phase as the “Winter” or “Crone” Phase.
- It’s time to listen to your body and honour your needs.
- Do what you feel your body needs most.
- Often, rest or very gentle, low intensity exercise is exactly what your body will benefit from most.
Follicular Phase (7-10 days after your period begins)
- May be referred to as “Spring” or “Maiden” Phase.
- Energy is generally higher which is a great time to focus on cardio, higher intensity exercise and trying something new, like a new group exercise class.
Ovulation Phase (Middle of your cycle)
- May be referred to as the “Summer” or “Mother” Phase.
- Your energy is at its highest with your body producing more testosterone and estrogen.
- It’s a great time to really step things up, challenge yourself and undertake high intensity exercise to really make the most of your higher energy levels.
However, if you experience symptoms related to ovulation such as lower energy, ovulation cramps and bloating, you may feel like you need to take a step back for a few days. Listen to your body and rest as much as you need.
The Luteal Phase (Pre-menstrual)
- May be referred to as the “Autumn” or “Wild Woman” Phase.
- During the first part of this phase, you will still continue to feel the energy from estrogen and progesterone and higher intensity workouts are great during this phase with suggestions for adding strength training into your workout.
- During the second part of this phase, estrogen and progesterone start to decline and you may feel a drop in your energy. It’s time to slow down with moderate to lower intensity exercise such as walking, yoga and Pilates.
We are all individual and to add to our cycles, we also may experience the cycles of the seasons, motherhood and life. There will be times where we feel the fire and other times not. Listen to your body and be guided by your intuition and if you aren’t sure what to do, reach out for support.
WHO TO SEE FOR EXERCISE ADVICE
It is important to seek expertise from an Accredited Exercise Physiologist (AEP) to ensure your exercise routine supports you throughout your menstrual cycle and each phase of your life, especially as women.
Find your local AEP here.
Written by Rachel Bettinzoli, Accredited Exercise Scientist, and Accredited Exercise Physiologist at Gently You.
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