Do you ever feel a bit lost in your workout routine? Do you struggle to maintain a high level of intensity? What if I told you that it's completely normal and that it all may be due to your menstrual cycle!
First of all, it's important to understand that our body undergoes physiological and hormonal changes throughout our menstrual cycle. This can affect your energy, strength, motivation, recovery, and... your mood!
Our cycle is divided into four phases:
- The period phase
- The proliferative phase or build-up phase (pre-ovulation)
- The ovulation phase
- The secretory phase or breakdown phase (post-ovulation)
Each of these phases is marked by physical and emotional changes, so it can be very helpful to adapt your training program to follow the rhythm of your body.
There are several benefits to adapting your training based on your menstrual cycle:
- Improved performance: by training according to your cycle, you can optimize your results by taking advantage of your peak energy and motivation moments.
- Reduction in menstrual pain: certain exercises can help reduce cramps and pain related to periods.
- Faster recovery: by focusing on recovery and rest in the breakdown phases, you can feel fresher and ready to tackle more intense workouts in the following phases.
- Hormonal balance: training based on your menstrual cycle can help maintain hormonal balance and reduce mood fluctuations. By adapting your training to your menstrual cycle, you can achieve harmony between your body and your exercise routine, and thus optimize the benefits of your workouts.
During the period phase, estrogen and progesterone levels are at their lowest, which leads to a decrease in energy and motivation. It's normal to feel a bit more tired and even sluggish at this time, so don't put too much pressure on yourself. Focus on lighter activities like yoga, pilates, or swimming. Take it easy as we say!
In the build-up phase, you can start increasing the intensity of your workouts. Estrogen levels increase, so you may feel more motivated and energetic. It's the perfect time for weightlifting, cardio, HIIT training, or kickboxing.
During the ovulation phase, estrogen and testosterone levels reach their peak. Your skin is glowing, and your face may look more symmetrical. You feel more confident and bold. Take advantage of this energy to engage in activities that take you out of your comfort zone.
Finally, in the breakdown phase, you can focus on recovery and relaxation. It's the ideal time to do yoga, stretching, or breathing exercises. Progesterone levels increase, so you may feel a bit more tired and want to rest. Listen to your body and enjoy a little self-care night.
So ladies, now that you have these tips in your pocket, all you have to do is take action and honor your body in every phase of your cycle!