For long I’ve discussed with my clients about benefits of regular exercises on the menstrual cycle and working out based on your menstrual cycle. I have personally experienced the benefits of reduced cramps and back pain during the menstrual phase and now I sync my workouts according to my menstrual cycle.
If you are a women who loves to work out just like me, but does not feel like doing the same routine each week, then here is some information to guide you through making a workout schedule that suits your cycle. How? That’s by understanding your menstrual cycle or the effect of hormones that change levels throughout the cycle.
Lets try and understand the basics of a menstrual cycle first.Now the normal menstrual cycle lasts for 28 days and it has 4 phases. Namely;
1. Menstrual phase
2. Follicular phase
3. Ovulation phase
4. Luteal phase
Menstrual Phase:-
During the menstrual phase, your uterus is shedding the lining it has built up throughout the month. This will typically be days 1 to 7 of your cycle. At the very beginning of your period, your progesterone and oestrogen levels will be at their lowest, which along with the loss of blood may cause you to feel depleted of energy. As your period goes on, these hormone levels will gradually increase.
If you experience feeling fatigue during the early days of your period, you may not necessarily feel like doing much intense exercise. However, if you feel physically able, there is no medical reason to not exercise during the menstrual phase of your period.
How should you exercise during the menstrual phase?
Depends on your flow levels actually. If you are someone who experiences low energy and heavy flow then you should choose a restorative form of exercises but if it all you are a woman with a lighter flow and normal energy levels then you can take up heavier work outs.
Here are some suggestions for exercise you could do during the menstrual phase.
1. Relaxing yoga poses or stretching
2. Walking or light cardio
3. Lighter strength training
You can continue to do strength training during the menstrual phase of your period, but at this stage it might be wise to reduce the weights of your workout. Due to increased fatigue, the menstrual phase is not the time to push yourself too hard — so try sticking to where you’re currently at or even taking it a little easier than usual.
Exercising during the follicular phase
This phase starts as soon as your periods are over and is a good phase to progress your levels of work outs or take up challenging workouts. Infact I advise women that if you decide to take a marathon or a tournament your body will work and recover very well during this phase. Why?
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