Did you know that your menstrual cycle plays a huge impact on your exercise? The way you breathe, how your heartbeats, and your body’s reaction to exercise varies based on your time of month. By tailoring your fitness routine to your cycle, you can feel your best while boosting your performance. Here’s a guide to help you coordinate your workouts with your cycle.
Menstruation: Days 1-5
During your cycle, you’ll probably feel unmotivated to move due to low estrogen and progesterone, but it’s the perfect time to build strength and muscle as your high in testosterone during this period. If strength training isn’t your thing, focus on low-intensity workouts like yoga or Pilates.
Follicular Phase: Days 6-14
At the end of your period and about three weeks before ovulation, your estrogen levels are high, which means more energy and faster recovery. This is the time to focus on strength training, sprints, and intense workouts.
Ovulation: Days 15-23
Progesterone increases and estrogen drops during the part of your cycle, which makes recovery more important than ever. Try doing moderate-intensity workouts and weights instead of runs.
Luteal Phase: Days 24–28
This is when you’ll feel the PMS symptoms due to low estrogen and progesterone, and the inflammation and fluctuating blood-sugar levels happen. This is when your body is the weakest, so try and stick to yoga or slow runs. If you lift, now’s the time to focus on form instead of trying to reach PRs.
