How to level up your workouts with cycle syncing exercise
Sticking to your workout routine can be tough, and it gets even tougher when you're on your period. Mood swings, cramps, bloating, and fatigue can make the thought of picking up the dumbbells or going for your daily run feel like an almost impossible task.
But times are changing.
Now, more and more women are using their period to their advantage, with cycle syncing exercise. By understanding their body at each stage of their cycle, it’s allowing them to make the most out of their workouts. And it’s becoming a real game-changer for many. So, what is cycle syncing exercise? Let’s find out.
Syncing Your Cycle
If you've ever noticed that at certain times of the month you feel like you could conquer the world, while at other times, you can barely get yourself out of bed - let alone to your early morning spin class.
Don't worry you're not imagining things.
It's all to do with your hormonal fluctuations and the monthly shift can make it hard to stay consistent with your workout routine.
A study found that over three quarters of women reported that their cycle negatively affects their workout and performance.
While research also found that female athletes are more prone to injury at certain times in their cycle.
Cycle syncing is all about working with your menstrual cycle, not against it.
Instead of pushing through a workout that your body just isn’t feeling, you can adjust your exercise routine to align with the natural fluctuations in your hormones.
Thus, syncing your exercise with your cycle.
But cycle syncing doesn’t just stop with exercise as it can be incorporated into other parts of your life too. Read our blog about what to eat in each stage of your cycle to find out more.
The Benefits of Cycle Syncing
Cycle syncing exercise has a lot of benefits. For one, it helps prevent burnout.
By adjusting your exercise routine according to your energy levels and mood, you can avoid the frustration of pushing through workouts when your body just isn’t up for it.
It also empowers you to take control of your body. No longer do you have to feel at the mercy of your menstrual cycle. Instead, you can make it work for you and get the most effective workout every time.
But cycle syncing is not just about getting through your period. It's about feeling great throughout all four phases of your cycle.
The Four Phases of Your Menstrual Cycle
Your cycle is regulated by four different hormones that fluctuate throughout the month. These include the sex hormones progesterone and oestrogen, as well as luteinizing hormone and follicle-stimulating hormone.
On average, your cycle will last around 28 days and is divided into four phases:
Menstrual Phase
Follicular Phase
Ovulatory Phase
Luteal Phase
Each phase affects your body differently, and understanding these can help you make the most out of your workouts.
Here is our guide on how to boss your workouts at every stage of your cycle.
Phase 1: Menstrual Phase, Slow and Steady
The menstrual phase is when your period occurs, and it usually lasts between 3 to 7 days.
During this time, your oestrogen and progesterone are at their lowest, which can leave you feeling zapped of all your energy and not really in the mood to smash an hour-long weight training session or 10-mile run.
What to do:
Restorative exercises like yoga, stretching, or light walking are perfect during this phase. Focus on raising your serotonin and dopamine levels through gentle movements that make you feel good without overexerting yourself.
This is a time to really listen to your body. If you need to take a break or have a day spent on the sofa, do it - and don’t feel guilty.
Phase 2: Follicular Phase, Feel the Burn
The follicular phase begins right after your period and lasts about 7 to 10 days. This is when your oestrogen levels start to rise, leading to an increase in your energy and strength and the time to start amping up your workouts.
What to do:
Think high-intensity interval training (HIIT), strength training, and cardio during this phase. Your body is primed to handle harder workouts, so take advantage of this surge in energy and feel the burn.
Phase 3: Ovulatory Phase, Push Your Limits
The ovulatory phase is - you guessed it - when ovulation occurs. This is usually around day 14 of your cycle. Oestrogen is at its peak, and testosterone levels are also high, which will give a boost to your strength and endurance.
What to do:
Similar to the follicular phase, this is a great time for high-intensity workouts. In fact, this is when you are at peak performance, and thanks to your raised testosterone levels, you will be feeling at your most competitive and strong. So make the most of it while it lasts.
It’s the perfect time to try out a new class or push your limits further than your regular routine. Think strength and HIIT workouts, intense cardio, and circuit training.
Phase 4: Luteal Phase, Dial It Back
This phase begins after ovulation and lasts until your period begins, typically about 10 to 14 days.
During this time, your progesterone levels start to rise, and this is when you may experience those dreaded PMS symptoms, which can throw a real spanner in the works of your exercise routine.
What to do:
As you move closer to your period, start dialling back the intensity. Focus on moderate exercises like Pilates or lighter weight training. In the later stage of this phase, it is a good time to start incorporating more rest and relaxation into your routine in anticipation of your period.
How We Can Help
At Hormones + You, we're on a mission to help women take control of their cycle with smart hormone solutions designed especially for them.
You shouldn't have to dread every time your period rolls around or feel that you can’t carry on with your regular routine because of PMS.
That's why our bioidentical hormone balancing cream is here to help, by alleviating PMS symptoms and keeping your hormones in perfect balance.
So, if you want to banish your PMs and take control of your cycle then start an online consultation now and begin your journey to better hormonal health, with a personalised prescription delivered straight to your door.
