Boost your fitness: Adapt your exercise to your menstrual cycle Boost your fitness: Adapt your exercise to your menstrual cycle

Boost your fitness: Adapt your exercise to your menstrual cycle

It is known that our hormones change during the menstrual cycle, but did you know these changes can affect your workouts? Boost your fitness by adapting it to your menstrual cycle

The U.S. Women’s National Soccer Team (USWNT) has recently revealed that they planned their 2019 World Cup training around players’ periods. This is because the period can significantly affect our bodies and so our training performance. Here we share everything you need to know about your period and what to do in each part. 

Adapt your exercise to your menstrual cycle

To start first it is important to know your cycle. A period-tracking app is a helpful tool to understand your period and how it impacts your body

Your cycle can be divided into 4 main parts:

Menstruation: Day 1-5

The first days are actually a good time to build strength and muscle // Photo by entrenamiento.com

During the first days of your cycle, estrogen and progesterone tend to be lower than other moments. Moreover, we experience a loss of Iron through your bleed so that is why we feel tired and we are not so motivated to exercise. But it is actually a good time to build strength and muscle since testosterone levels are pretty high at that moment, it is a nice time especially for a high-intensity workout (HIIT). However, if you do not have the energy for such an intense workout, you can also focus on low-intensity workouts like yoga, Pilates, and stretching.

The Follicular Phase: Days 6–14

Take advantage of the energy you have during the Follicular Phase

Estrogen is usually associated with a feeling of happiness and this hormone increases its levels during these days. As a result, you will have more energy to work out. Take advantage of that and do your best!

Ovulation: 15-23

When you ovulate, your estrogen levels hit their peak

When you ovulate, your estrogen levels hit their peak. So it is the perfect time to incorporate more weights and resistance workouts into your routine. Estrogen helps your body build muscle, thus, try to follow a workout routine with more exercise with dumbbells or resistance bands.

The Luteal Phase: Days 24–28

During this phase, both estrogen and progesterone levels fall, so you should choose exercise to reduce stress, for instance, less intense cardio, Pilates, yoga, or slow runs.

Nick Connelly

Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info

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