How to start Syncing your Exercise to your Cycle.
One of the ways in which you can understand and embrace the natural fluctuations of your menstrual cycle is syncing it with your exercise routine. It could allow you to enhance your performance, recovery, and overall well-being. By aligning specific workouts with each phase of your cycle, especially if your someone who struggles with energy levels, cramping or general discomfort at the various menstrual stages, you can optimise your energy levels. It will allow you to support regular hormone balance, and reduce a potential uncomfortable situation. We’re want to show you our recommendations on how to effectively sync your exercise routine for the maximum benefits and provide different examples for each phase of your menstrual cycle.
Your Menstrual Seasons
Follicular Phase - "Spring" (7-10 days): During this phase, typically following menstruation, your energy levels begin to rise. It’s a great time to engage in exercises such as swimming, running or cardio, power vinyasa, biking or spinning, dance, metabolic conditioning, and hiking. Increased testosterone levels during this phase can boost energy, mood, confidence, and cognitive skills allowing for harder and more challenging exercising.
Ovulatory Phase - "Summer" (2-4 days): The ovulatory phase is characterised by the highest energy levels. You could embrace activities like cycling or cardio, HIIT, CrossFit or boot camp workouts, boxing, and cross-training. It’s the perfect point to leverage your heightened energy to challenge yourself to push your limits.
Luteal Phase - "Fall" (10-14 days): As your energy levels start to wane during the luteal phase, prioritise exercises that promote stability and relaxation. Opt for activities such as yoga, barre, Pilates, strength training, and low incline walking. During this phase, it is crucial to listen to your body's signals and ensure proper nutrition and self-care to avoid increased cortisol levels.
Menstrual Phase - "Winter" (Day 1 to end): During your menstrual phase, all your sex hormones are at their lowest, therefore your energy is also at its lowest. Try to focus on exercises that are gentle and nurturing. Walking, foam rolling, yin yoga, mat Pilates, and low-impact strength training are all great to do at this time. Embrace these moments for self-reflection, rest, and restoration.
Syncing = Happy Body
Happy synced bodies include:
Enhanced fat burning and efficient muscle building.
Boosted metabolism and improved recovery time.
Increased endurance and reduced risk of burnout.
Stable energy and blood sugar levels.
Support for hormone balance and reduced symptoms.
Heightened self-awareness and connection with your body's needs.
How To Get Your Sync On
Start by tracking your menstrual cycle using a reliable app or a simple journal. This will help you understand the length and phases of your cycle. Then, plan your workouts phase by phase, considering the exercise recommendations provided and also tailor your routine to align with your energy levels and desired intensity. Regularly check in with how you feel before, during, and after workouts so you can adjust the intensity or type of exercise if needed, respecting your body's cues.
Simplifying the Approach
To prevent feeling overwhelmed, divide your cycle into two parts: First Half with the follicular, ovulatory, and beginning of luteal phases where energy levels are highest. Focus on workouts that feel more strenuous and intense during this period. The second half with the later luteal and menstrual phases is when your energy levels are waning. Prioritise low-impact exercises and slow-paced activities to stay in tune to this.
Some Other Things to Consider
Cycling syncing can be applied not only to exercise but also dietary changes, work schedules, social events, and optimising your sex life. There really isn’t an element of your life that you can’t build around your hormonal cycle. However, if you are on hormonal birth control, the natural energetic shifts throughout the month may not be experienced due to hormone suppression. So while its important to consider it might not be as effective.
Syncing your exercise routine with your menstrual cycle offers a personalised and empowering approach to optimise your performance and well-being. By adapting your workouts to align with the different phases, you can enhance energy levels, support hormone balance, and reduce any discomfort. Regular tracking, planning, and listening to your body's signals will allow you to harness the unique benefits and tune into what truly feels good for your body. Embrace cycle syncing as a tool for self-discovery and creating an exercise routine that honours your individual needs and enhances your overall fitness journey.
