Do you enjoy living an active life? Exercising every day has a lot of benefits for the mind and body. But as a woman, you might have been struggling with exercising during certain weeks—especially the days surrounding your menstruation cycle.
By understanding your period cycle, you can improve your performance and manage stress. There are a lot of ways you can get leverage out of the hormonal benefits during menstruation.
Crying a minute ago, feeling like eating a cake, wanting to exercise, but cramps are stopping you- hormonal changes throughout the menstruation cycle affect your day-to-day activities. Period cramps, bloating, and nausea can even make it difficult for you to get out of bed. Knowing the concept of cycle syncing is very important if you want to improve your lifestyle and maximize fitness.
Also Read: Combat Menstrual Cramps Naturally: With Self-massage, Yoga, and Raspberry leaf Tea
What is Cycle Syncing?
Cycle syncing is the process of aligning your everyday activities with the phases of your monthly menstrual cycle. By practicing this, you can give your body the care and support it needs during your period cycle. Cycle syncing will keep your performance at an all-time high.
Framework for Cycle Syncing
There are four stages in the menstruation cycle. These are:
- Menstrual phase (Days 1-6)
- Follicular or the pre egg release stage. (Days 7-12)
- Ovulatory or the process of releasing the egg stage. (Days 13-15)
- Luteal or the post-egg release stage. (Days 17-28)
Based on these stages, tune in exercises to make the most out of your mood. Continue reading to find out more about cycle syncing your workout schedule.
Menstrual Phase (Day 1-6): Restorative and Regenerative workouts
At the menstrual phase, estrogen and progesterone are low. The endometrium or the lining of the uterus is shed, which results in bleeding. There will be a slight rise in the follicle-stimulating hormone (FSH) that stimulates your ovaries to prepare for an egg. It is common to experience changes in mood, cramps, and low energy levels during this time. Light movements are the best way to make yourself feel rejuvenated at the menstrual phase stage. Pamper yourself and rest more. Avoid certain strenuous activities while bleeding since it might affect your flow.
Exercises to include:
- Stretch
- Yin Yoga/Yoga Nidra
- Foam Roll
- Gentle walks
- Pilates
- Rest
Also Read: Top 6 Period Tracking Apps in 2022
Follicular Phase (Day 7-12): Cardio and Intense workouts
In the follicular phase, estrogen and progesterone are on the rise. FSH levels continue to increase. Since hormones like testosterone are low during this time, it can cause low stamina. Go for light cardio exercises. Use your creativity and sign up for a new class that you have been meaning to join!
Exercises to include:
- Biking
- Running
- Hot Yoga
- Fitness class
- Dance cardio
Also Read: These Are The Foods You Should Avoid During Periods
Ovulatory Stage (Day 13-15): Group Fitness Class
During the Ovulatory Stage, estrogen peaks. Testosterone and progesterone are on the rise. FSH helps to mature the egg in the ovary, and the Luteinizing Hormone increases to stimulate the follicles that will release the egg. While the uterine wall thickens for the implantation, you will feel a peak in energy levels. Choose some high-intensity exercises and get your body moving. You will also feel high verbal and social energy which makes it ideal for a group workout. Be careful of plyometrics or exercises that put excess pressure and impact the knees. Women are at higher risk of having an ACL injury due to the ovulation phase.
Exercises to include:
- HIIT Training
- Sprints
- Spin class
- Vigorous Yoga
- Group fitness class
- Boxing
Alos Read: 3 Eco-friendly Menstrual Products: Let’s Switch to Sustainable Menstruation!
Luteal Stage (Day 17-28): Light exercises for flexibility and recovery
During the luteal stage, estrogen and progesterone levels in the body are high. Hormone levels decrease, and the menstrual cycle restarts if the egg is not fertilized. Energy levels during this time might be low since your body is preparing for another cycle. The dip in energy levels can make you feel sluggish and moody. High impact exercises like running can cause injury and irritate sore breasts. Stick to light and moderate exercises. Adjust your ways depending on your energy and stamina level.
Exercises to include:
- Weight Training
- Running
- HIIT
- Yoga
- Barre
- Pilates
- Stretching/Recovery
Are you on Hormonal Birth Control?
Depending on the type of birth control you are on, Cycle Syncing is possible. Birth control pills are in two forms: monophasic and multiphasic form.
Monophasic pills release the same amount of coronavirus, and there is not much variability in the hormone levels. For this reason, you might not experience the benefits of cycle syncing.
On the other hand, multiphasic birth control pills release different hormones at different times, which makes it similar to a regular hormone cycle. Cycle sinking would be more effective if you are on monophasic birth control.
Cycle syncing is a great way to honor your body’s needs and enjoy working out every day. Follow these exercises based on your stage and enjoy an active life!
