You know how there are days when everything clicks about your workouts. You’re smashing sets and slaying goals – walking out at the end with a spring in your step.

And then there are those other days when you’re out of sync and barely reaching the ends of your reps. After you’re all done, you feel like you were hit by a bus – repeatedly.

We have all been there (I’m talking to you, dear femme.)

And your monthly menstrual cycle can explain a lot of those ups and downs in your energy levels!

Yes, you heard me right. Research shows a close connection between how our body responds to training depending on where we are in the menstrual cycle.

woman sitting on yoga mat with in front of girl during daytime — Photo by bruce mars on Unsplash

Let’s break down the 4 stages of your period cycle, what happens to your body in them and what is the best way to train accordingly.

Stage 1: Menstruation:

Okay, so it’s officially period week. Although it’s a reliever in comparison to PMS, for most it is a physically excruciating week because of cramps, nausea and diarrhea. The good news is — working out helps reduce period cramps and distress from your body! But, don’t go overboard. Your body also needs a lot of rest in this period. Some recommended activities:

Relaxing yoga poses or stretching
Walking or light cardio
Low-intensity strength training

Stage 2: Follicular Phase

Your period is over, you are in the follicular phase and there is a big boost of estrogen levels which means — MORE ENERGY. Follicular phase is usually a good time to challenge yourself. Try out:

Hight Intensity Interval Training (HIIT)
Boxing
Strength Training

Stage 3: Ovulation Phase

The ovulation period typically lasts for only 3-5 days and similar to the follicular phase, your body still has high levels of estrogen, while also having increased levels of luteinising hormone (LH) and FSH. That means you can continue crushing your HIIT workouts — or add in some running, tabata and circuit training as well!

a woman holds her hands over her face — Photo by Anthony Tran on Unsplash

Stage 4: Luteal Phase

If you are an athlete, we can already tell you that this is your least favourite time of the month. The PMS migraines, drowsiness and sluggishness is as real as it gets — and of course, affects your training. This is a good time to treat your body to some:

Pilates
Yoga
Low-intensity cardio.

Being in sync with your period cycle is one of the best ways to get the most out of your training sessions. However, to do this effectively, it is also important to track your period cycle consistently. You can do this the old-fashioned way by using your calendar or diary, or use a period tracking app to monitor your menstrual cycle and symptoms. Let’s crush those goals together, sis! 💪🏻

Health & Wellness with AimFit

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