By: Emma Morris
Image used with permission from www.coconutsandkettlebells.com
Do you ever feel like some weeks you have way more energy than other weeks don’t know why? Well, for women our menstrual cycle plays a major role in that. Women have 4 different menstrual phases in a month. There is menstruation, the follicular phase, ovulation, and the luteal phase. The average menstrual cycle is 28 to 29 days (Department of Health & Human Services, 2001). In each phase your body is going through many different changes and experiences. Knowing what phase, you’re in and how to train during it can be beneficial. It is commonly known as cycle syncing.
Cycle syncing is a method that you can use to tailor your workout routine based on your current menstrual phase (Tigar, 2023 Para.8). The cycle phase that you are in can have a major impact on how you work out and your energy levels.
Let’s dive in on how you can cycle sync exercises based on your menstrual phase. (Hirt, 2023).
Menstrual Cycle:
- Low intensity cardio
- Yoga
- Pilates
- Light weights
Follicular Phase & Ovulation
- HIIT
- Strength train with heavier weight
- Cardio
Luteal Phase
- Low impact training
- Stretching
- Active recovery
References
Department of Health & Human Services. (2001, April 26). Menstrual cycle. Better Health Channel. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle
Hirt, M. (2022, February 23). The best exercises to do in phase of your menstrual cycle. VerywellFit. https://www.verywellfit.com/exercise-for-menstrual-cycle-phases-5217034
Tigar, L. (2023, August 3). Want to try syncing your workouts to your menstrual cycle? Here’s where to start. Real Simple. https://www.realsimple.com/cycle-syncing-workouts-7511635
Tarr, N. (2023, September 25). Cycle syncing diet: What to eat in each phase of your menstrual cycle. Coconuts & Kettlebells.https://coconutsandkettlebells.com/cycling-syncing-what-to-eat-in- each-phase-of-your-menstrual-cycle/
