Optimizing Exercise for Menstrual Cycle Phases

How can you best exercise around your menstrual cycle?

The rise and fall of hormones during a woman’s menstrual cycle profoundly impact performance.

Adapting aerobic and anaerobic conditioning to each phase is crucial!

👉 Here’s a concise guide:

🟢 Menstrual Phase (Days 1-5):

During this phase, estrogen and progesterone levels are low. It’s a great time to increase workout intensity if you feel up to it, focusing on functional strength training.

Try circuit training, faster-paced walking, jogging, or lifting heavier weights if you’re experienced.

Don’t forget to include core and pelvic floor strengthening exercises, as these areas can be overlooked but are crucial, especially during peri-menopause.

However, if you’re dealing with a heavy period, low Vitamin B12 and iron levels can make high-intensity workouts taxing your cardiovascular system, so allow adequate recovery time.

🟣 Follicular Phase (Days 6-14):

As estrogen levels rise, there is increased insulin sensitivity and pain tolerance and you may find that your mood and motivation improve, making it a great time for fat-burning aerobic exercises.

Activities such as swimming, cycling, walking, slow jogging, rowing, or dance workouts are ideal. Aim for 45-60 minutes, 1-3 times a week, focusing on a steady, moderate intensity that keeps your breathing deeper but stable.

You might be able to push yourself a bit more but be cautious: joint laxity during this phase can heighten the risk of injuries so include extra mobility and dynamic stretching, and don’t skip a proper warm-up and cool-down.

🟠 Luteal Phase (Days 15-28):

Progesterone dominates this phase, and you might feel bloated, hot, and less tolerant of intense exercise.

It’s best to focus on moderate cardio and lighter resistance training.

Swimming, brisk walking, slow jogging, yoga, and Pilates are excellent choices. These exercises promote relaxed breathing, lower blood pressure, and help reduce bloating by moving excess fluid into your lymphatic system.

😴 Sleep and Recovery:

Quality sleep is crucial for recovery and managing cortisol levels.

Poor sleep increases stress hormone levels, impairing muscle recovery and raising the risk of injury. If your sleep isn't great, adjust workout intensity as needed!

Incorporate slow jogging, walking, and controlled weighted exercises to maintain balanced training.

🥸 Final Thoughts

Adapting your exercise routine to your menstrual cycle can optimize performance and well-being!

Focus on appropriate activities and intensity levels for each phase, ensuring adequate recovery and sleep to support overall health 🍀

Any questions? Get in touch via WhatsApp or email at claudia@motherhoodinmotion.net or claudia@movementholic.com