Training With Your Cycle

This is a practice not many people use and there's no wonder why. The prevailing culture is to push through. Continue your everyday life as if nothing has changed and nothing has happened. It doesn't matter that your insides are quite literally shedding. You are still expected to come to work, go to the gym, cook dinner, and prosper on. Personally, I disagree. While society is still miles behind what I think should happen when women are experiencing the start of their cycle, I wanted to share with you how you can make your exercise routines align with your menstrual cycle. Let's discuss them!

Phase 1: Menstruation

This marks the start of Days 1-5.

Estrogen levels are typically low and you may feel lethargic. These are the days you feel like crap. Your body is essentially shedding, so take it easy. Engage in gentle walks or light yoga, but don’t force yourself. If you prefer, lying in bed is perfectly fine. Instead of prioritizing your exercise plans, continue to prioritize water intake and your nutrition. Plan ahead! I often hear people say, "Ugh. When I'm on my period, I just want to eat sweets, salts, carbs, etc." This happens due to hormone fluctuations, which create a need for energy and a strong desire to satisfy it. Your BODY craves carbs, but YOU crave cookies, chips, and pizza. Instead, stock up on options like dark chocolate covered almonds, sweet potatoes, lentil soup, low-calorie ice cream, and other alternatives to prevent overeating, feeling worse, and having an emotional breakdown. Alternatively, you can choose to indulge during these days and simply ensure you maintain a balanced diet the remaining 25 days of the month.

Phase 2: Follicular

This phase expands from Day 6-14 and begins on the first day of your cycle (yes, this phase overlaps with menstruation) and continues until the first day of ovulation. Hormone levels are lower but gradually rise to their peak. You’ll experience an increase in energy. This is an ideal time to build muscle and your body will access stored carbohydrates easily. Incorporate HIIT workouts to reap the benefits of high-intensity exercise. Endurance, weightlifting, or both can be beneficial. This is the perfect opportunity to push yourself! Whatever exercise routine you are following, this is the time to do the hardest workouts, take the intense classes, and really leave all your energy at the table.

Phase 3: Ovulation

This period is a very short window. Day 15-17. If you were ever someone that tracked your ovulation schedule then you understand how short this window is. This phase is no different than the follicular phase in regard to energy levels. Continue those HIIT classes, intense runs, heavy lifting, and hot yoga. It is likely you will feel your best these few days.

Phase 4: Luteal

This phase marks the second half of your cycle, spans from Day 18-28, and is characterized by higher hormone levels. Your body prepares for either another period or, potentially, pregnancy. During this phase, opt for lower-intensity workouts and longer recovery times. You may notice a slight slowdown in recovery and exercises may feel a bit more challenging than before. This is completely normal. Exercises do not necesarily need to be as low-impact as they were in the menstruation phase. This can be a time to opt for a strength training workout instead of a HIIT workout. This can be a time to go on a long hike instead of a walk around the block. This can be a time for a light jog instead of sprints. Energy is still there and you will be able to make some progress.

There you have it! Everyone, of course, experiences different energy levels, regularity, and pain so this is why it is important to take this information and tailor it to you.