Cycle sync your workouts to your menstrual cycle
During your cycle it is important to listen to your body and move it accordingly to the stage you are in your cycle. Each phase gives you different energy and your body needs different focus during each phase as well. Once you start cycle-syncing your workouts to your menstrual cycle you might start to feel a whole shift in your body, more energy, less pain during your period and also a sense of freedom so you are not pushing yourself during phases in your cycle when you are low in estrogen and progesterone and your energy is less. Your are respecting each phase and allowing your body to go through it, not working against it.
The hormonal changes we go through during the menstrual cycle can have a lot of effects on our energy levels and even on how we perform exercises. Therefore a certain type of exercise may be more suitable for each phase during your cycle.
This guide is for you to understand your cycle better and get ideas on how to train during your cycle to feel better and in line with your energy throughout the month.
Menstrual phase
During the first phase in your cycle is where you slow things down and tune into your body. During this stage your progesterone and estrogen are at their lowest which might result in lower energy and motivation. With that said there is nothing wrong with working out during this phase, just keep it at a moderate level and focus on low intensity such a stretching, pilates, soft yoga or walking. Here it is all about just listening to the body and moving accordingly to how you are feeling, not putting any pressure on yourself to keep up your ideal workout routine.
Here are some classes that could be good to do during this phase:
Follicular phase
After your period your energy levels will rise again during the follicular phase. Your follicular phase starts on the first day of your period but lasts until the ovulatory phase. Once the period ends your oestrogen level get a good boost when the body starts preparing to release an egg, which can increase your energy as well. During this period it can be great to tackle high intensity workouts such as HIIT, strength training, power pilates and running. This is a great time to challenge your body and push it the extra mile, taking advantage of the high energy boost.
Here are some classes that could be good to do during this phase:
Ovulatory phase
Your energy levels during the ovulatory phase is often similar to the follicular phase. Since the ovulatory phase is usually around three to five days you will still have high levels of oestrogen from the follicular phase. With that said a lot of people might feel bloated or even pain during the ovulation and might need their workout to look similar to as when on their period.
Here it is all about doing what is best for you. If you are one of those who have high energy during your ovulation, use it in the best way and keep up your workout routine and make the most of it. Try Barre, strong pilates, HIIT or jogging. However if you are feeling sluggish during your ovulation go for more gentle movement such as yoga, stretching walking or pilates.
Here are some classes that could be good to do during this phase:
Toning the glutes at the barre
Luteal phase
The luteal phase is the last phase of your menstrual cycle and can last up to 12-14 days. At the beginning of this phase you will still have energy from the previous stages but the closer you get to the menstruation you will feel your energy decreasing. During this phase you can continue with your usual workout routine but the closer you get to the menstruation you might need to adjust and do less intensity. Listen to your body carefully here and work with it, not against it.
Here are some classes that could be good to do during this phase:
Fire up on the side (Sara’s class)
Glutes complete (Sara’s class)
Whole body complete (Sara’s class)
The woman’s body is extraordinary and so powerful and we should embrace our feminine energy. When you cycle sync your workouts to your menstrual cycle you are showing your body respect and working with it, not against it. It can support your wellbeing in so many different ways and help you feel amazing throughout your whole cycle.
I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
