How To Sync Your Workouts With Your Menstrual Cycle To Maximize Your Workout Effect?
Women are taught to fight pain, push harder, and avoid complaining. When we complain about our period cramps, emotional state and fatigue, we are dumbed down for being ‘over dramatic’. But are we doing ourselves any favour when we ignore our periods?
On periods, we notice the effects our hormones have on our workouts. It is impossible to not feel fatigued in the long run. The same goes for mustering the motivation to stick with an intense strength workout when battling a bad case of cramps.
Instead of just pushing through, is it better to let your hormones call the shots? Some “influencers” and trainers say yes, you should adjust your training to your menstrual cycle.
According to a study published in the journal Archives of Gynecology and Obstetrics, hormone fluctuations over the monthly menstrual cycle play a crucial role in our body’s responses. They affect our emotional status, appetite, thought processes, and so much more.
Nicole Negron, a functional nutritionist and women’s health specialist explained, “Once women understand these monthly hormonal shifts, they can avoid becoming casualties to their hormones and begin to maximize their hormonal power.”
So, by syncing your cycle, you may become more in tune with your hormonal needs and better manage your periods.
What is Cycle Syncing?
“Cycle syncing” is a term coined and trademarked by Alisa Vitti, Functional Nutritionist, HHC, AADP.
‘Cycle syncing’ is a practice in which you adapt your health and lifestyle habits to fit the four phases of your menstrual cycle. For example, you might change your workout routine, diet, and even your sex life to match the hormonal changes your body goes through each month.
Maximize your fitness with Cycle Syncing
As your hormones fluctuate, so can your energy and mood, which affects how your body may approach fitness.
A study conducted on a total of 60 healthy, overweight, premenopausal women, concluded that, “A differentiated diet and exercise program that is tailored to counteract food cravings and metabolic changes throughout the menstrual cycle may increase weight loss above that achieved with a traditional diet and exercise program in women who can comply with the program”.
That’s why, according to the cycle syncing method, it may be beneficial to switch up your workouts based on your menstrual cycle and not focus on “pushing it” every step of the way.
Here’s a very general guideline of possible exercise intensities that may be beneficial during the hormone fluctuations around your cycle.
Menstrual Phase
Try light movements during this stage. Rest is key. Pamper yourself. Focus on yin and kundalini yoga and opt for meditative walks through nature rather than pushing yourself.
Follicular Phase
You should try light cardio. Your hormones are still low, especially testosterone. This may cause low stamina. Opt for brisk walking or hiking.
Ovulation Phase
You should opt for circuit, high-intensity exercises, as energy may be higher. HIIT, Spin Class or sprinting is a good option.
Luteal Phase
Your body is preparing for another period cycle. Energy levels may be low. During this time, progesterone is on the rise as testosterone and estrogen deplete. Opt for strength training, Pilates, and more intense versions of yoga.
Conclusion
Before adopting any new workout routine or exercise form, always consult your doctor or trainer.
Also, It’s always important to listen to your body and do what makes you feel good. If you feel you can push yourself a little harder, or need to back off more during certain stages, this is OK. Listen to your body!
