Exercise Cycling - Workout In Tune With Your Menstrual Cycle

Exercising is an essential aspect of maintaining good health, and it is essential to perform it in a way that benefits your body. The menstrual cycle is an important aspect of women's health, and it can impact the way women exercise. As such, exercising in tune with your menstrual cycle can help you achieve maximum benefits from your workouts. It will also help you avoid fatigue, injury, and weight loss plateaus. Here's a simple guide on how to exercise in tune with your menstrual cycle:

Menstrual Phase (Days 1-5): During the menstrual phase, it's normal to feel tired and low in energy. Therefore, it's advisable to take it easy and opt for low-intensity exercises like yoga, walking or stretching. These exercises will help ease menstrual cramps and help you relax.

Follicular Phase (Days 6-14): As estrogen levels increase during the follicular phase, energy levels and endurance improve. This makes it an ideal time to engage in cardio workouts like running, cycling, and swimming. Resistance training can also be added to the mix to build strength.

Ovulatory Phase (Days 15-18): The ovulatory phase is when estrogen levels are at their peak, and you are most fertile. This is a great time to engage in high-intensity workouts like HIIT (High-Intensity Interval Training), Circuit or Tabata workouts, as you will have increased endurance and energy levels.

Luteal Phase (Days 19-28): During the luteal phase, estrogen and progesterone levels decrease, which can lead to mood swings, cramps, and fatigue. Low-impact exercises like Pilates, swimming, and yoga are ideal during this phase. It's also important to focus on core strength training, as it can help ease menstrual cramps.

Pre-Menstrual Phase (Days 28-1): As your menstrual cycle draws to a close, you may experience PMS symptoms like bloating and fatigue. Low-impact exercises like walking, swimming, and yoga are still ideal during this phase. You can also engage in activities like dancing or boxing to help elevate your mood.

Exercising in tune with your menstrual cycle is an effective way to optimize the benefits of your workouts. By adjusting your exercise routine to match the different phases of your menstrual cycle, you can minimise the effects of hormonal changes on your body and maximise the results of your workouts. Listen to your body and give it the exercise it needs during each phase of your menstrual cycle.

Amanda Place is an award-winning fitness coach and founder of Sculptrition. Sign up for a free 4-week home workout plan via her website.