Understanding Fitness Throughout Your Cycle
Exploring how each phase of the menstrual cycle influences our training and well-being, with a personal perspective.
Menstrual Phase (Day 1-5): During these initial days, it's often best to engage in low-intensity activities like yoga or light cardio. Energy levels are generally lower, and the body might crave more gentle movements. Personally, I've found that listening to my body during this phase is crucial. It's a time for self-care and understanding that it's okay not to push too hard. Go for a walk, practise mindfulness with Yoga, stretch or do some mobility work at home, move in a way that feels right for you at this time. Moderate exercise is cool too, you may enjoy this time to do a deload week (fewer sets, more recovery).
Follicular Phase (Day 6-14): This phase marks a noticeable shift. As oestrogen levels rise, energy and strength often increase. It's an opportune time for more intense workouts, such as high-intensity interval training or strength training. My experience mirrors this change – I feel more energetic and capable of taking on challenging exercise.
Ovulatory Phase (Day 15-17): Many women, myself included, experience peak physical performance during this brief phase. It's a time when I feel at my strongest, I usually hit some PBs (personal bests). However, it's also important to be cautious with joint health as higher oestrogen levels can lead to increased joint flexibility, but don’t skip the warm-up!
Luteal Phase (Day 18-28): The luteal phase can be more challenging. The rise in progesterone and the decrease in oestrogen might lead to feelings of tiredness or even PMS symptoms. I've learned to focus on moderate activities during this time, such as steady-state cardio or moderate weight training, which help in managing discomfort and mood fluctuations. My favourite workout when I feel hopeless is the SkiErg, this thing feels like a therapy, works well when I need to blow off some steam!
From my personal journey, I've realised the importance of being in tune with my body's rhythms. I've had days when my moods and cravings hit me like a tsunami, and I felt I was losing my mind. Then, like clockwork, my period arrives, and suddenly, the chaos makes sense. I started using a period tracker app, and it helped me to be more aware of my symptoms, embrace the ups and downs, and not feel crazy when the hormone rollercoaster hits full speed.
Whether it's adjusting workout intensity or being mindful of your emotional state, understanding the different phases of your cycle is empowering. It's not just about tracking your period but about comprehending your body's unique patterns and responding with care and awareness.
So, to those navigating their menstrual cycles, remember that understanding and working with your body's natural rhythm can transform your training and well-being. It's about harmonising with your cycle, not just enduring it.
Soria
