Exercise During Your Menstrual Cycle
Understanding how to tailor your exercise routine to the different phases of your menstrual cycle can enhance your workout efficiency and support overall well-being. Here’s how you can optimise your exercise regimen throughout your cycle, inspired by insights from Boots Wellness Advice.
Menstrual Phase (Days 1-5)
During the menstrual phase, your body is shedding the uterine lining, which can cause cramps, fatigue, and low energy levels. Gentle exercises can help alleviate these symptoms and boost your mood.
Yoga and Stretching: Gentle yoga poses and stretching can relieve cramps and improve flexibility. Focus on restorative poses and deep breathing.
Walking: A brisk walk can elevate your mood and energy levels without putting too much strain on your body.
Light Strength Training: If you feel up to it, light strength training with low weights can maintain muscle tone without overexertion.
Follicular Phase (Days 6-14)
As oestrogen levels rise, you’ll likely feel more energetic and ready to take on more intense workouts. This is the best time to push your limits and try new exercises.
High-Intensity Interval Training (HIIT): Your body is primed for high-intensity workouts. HIIT can help build strength and endurance efficiently.
Cardio: Running, cycling, or swimming can help improve cardiovascular health and take advantage of your increased stamina.
Strength Training: Focus on building muscle with heavier weights and more challenging strength exercises.
Ovulation (Around Day 14)
During ovulation, you may feel a peak in energy and strength. This is an ideal time for performance-focused workouts.
Strength and Power Training: Incorporate compound movements like squats, deadlifts, and bench presses to maximise strength gains.
Endurance Training: Long-distance running or cycling can be particularly effective during this phase.
Sports and Competition: Engage in competitive sports or activities that require agility and quick reflexes.
Luteal Phase (Days 15-28)
As progesterone levels rise, you might experience PMS symptoms like bloating, mood swings, and fatigue. Adjust your workouts to support your body’s changing needs.
Moderate Cardio: Activities like jogging, swimming, or dance can help maintain cardiovascular health without overwhelming your body.
Pilates and Yoga: Focus on exercises that improve core strength, balance, and flexibility while also reducing stress.
Low-Impact Workouts: Consider low-impact exercises like elliptical training, walking, or water aerobics to stay active without straining your joints.
General Tips for Exercising Throughout Your Cycle
Listen to Your Body: Pay attention to how you feel and adjust your workouts accordingly. Rest when needed.
Stay Hydrated: Drink plenty of water to stay hydrated, especially during high-intensity workouts.
Nourish Your Body: Ensure you’re eating a balanced diet rich in nutrients to support your energy levels and recovery.
Track Your Cycle: Keep a journal or use an app to track your menstrual cycle and how you feel during each phase. This can help you plan your workouts more effectively.
By aligning your exercise routine with your menstrual cycle, you can optimise your performance, reduce discomfort, and maintain overall well-being. At EtherInMe, we believe in celebrating and supporting the natural rhythms of your body, empowering you to achieve your fitness goals while honouring your health and vitality.
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