Is it harder for you to workout during your menstrual cycle? You’re not alone!
The hormonal changes that occur during the menstrual cycle are important and it’s important to utilize different times of the month to optimize your health and wellness journey! Is it harder for you to recover during your cycle? Or is it harder to hit your weights in the gym? Do you feel more tired during any particular part of your cycle? Use your cycle to strengthen your overall health!
Menstrual Phase (Days 1-7):
Focus on light to moderate-intensity exercises, such as walking, yoga, or gentle cycling, especially if you’re experiencing discomfort or fatigue.
Incorporate stretching and mobility work to alleviate any tension or cramps.
Hydrate well to support your body during this time.
During the menstrual phase you might feel less energy or fatigued faster. After all, your body is going through a lot of changes. Be kind to yourself.
Follicular Phase (Days 8-14):
As estrogen levels begin to rise, you may experience increased energy and strength. Take advantage of this by incorporating higher-intensity workouts, resistance training, and cardio sessions.
Aim for challenging workouts that emphasize building muscle and endurance.
Focus on compound movements like squats, deadlifts, and bench presses to take advantage of your potential strength gains.
This is the time to start pushing yourself in the gym! Try for a new max, try a different or more strenuous workout.
Ovulation Phase (Day 14):
Energy levels are usually at their peak around ovulation. Consider trying more intense workouts, interval training, or high-intensity interval training (HIIT).
Engage in activities you enjoy and feel confident performing, as you’re likely to have better coordination and balance during this time.
Be mindful of your body’s signals and avoid pushing yourself too hard if you feel any discomfort.
Luteal Phase (Days 15-28):
Progesterone levels rise during this phase, which can lead to decreased energy and potentially increased fatigue. Adjust your workouts accordingly by focusing on lower-intensity exercises and incorporating rest days.
Opt for activities like Pilates, barre, or gentle yoga to help manage stress and support your body’s needs.
Listen to your body and prioritize recovery. Adequate sleep, hydration, and nutrition are crucial.
As your body begins to prepare for menstruation, it will become more tired again. Listen to your body. Some individuals get really bad PMS before the menstrual cycle starts. If this is the case, still try to stay active and move- walking, light jogging, cycling, yoga can all help to mitigate your PMS symptoms.
The most important thing to remember is to listen to your body! Hormones fluctuate dramatically in a given cycle and sometimes you need to give your body a rest day.
