Exercise through your cycle
As women, we are naturally not linear beings, we are cyclic. Our hormones eb and flow as the month progresses and we are constantly in a state of change from one week to the next. Because our bodies change with the month, our exercise routine should be changing with us.Have you ever gone to the gym to hit up your fav spin class and felt so deflated because you had an amazing and strong ride last week, but this week you can barely lift your legs?You’re not imagining it and it’s not a matter of you needing to power through and work harder. Your body is physically and chemically different than it was a week agoand your energy and strength has changed too.This can definitely be annoying, but instead of fighting nature, embrace it! When we understand how our bodies change throughout our cycle,we can get more out of our workouts and not have to feel like a failure for not hitting the goal RPMs.
Stop. It’s Period Time
When you are on your period, girl, you needto rest and slow down. Seriously, this week is not the time to be trying for any PRs or new insanity programs. This window will typically last anywhere from 3 to 7 days and starts with the beginning of your period or right before your period begins. This is when we have our lowest energy levels. All of your hormone levels just tanked into the toilet, along with that tampon you weren’t supposed to flush.
Embrace this restoration period. Give yourself permission to nap or take a day off and not beat yourself up about it, your body has a lot goingon. Best exercise options for this window of time are slow moving and restorative in nature. Do yourself some nice walking outside, yin yoga, or gentle Pilates. Now is the time to say no to your friend whojustinvited you to that bootcamp class and, let’s be honest, youhave a valid excuse.
Follicular Phase
Immediately following your period, this phase of your cycle will typically last 7-10 days. Hormones are still on the low side, but are beginning to rise, along with your energy. At this time in the month you are more open to new things, so why not try something new with your workout too. Go try a new class, maybe some salsa dancing, whatever gets you moving and happy. Keep it on the lower side of the intensity meter in the beginning of this phase and build up towards more rigorous exercise in the latter part of this phase. The end of this phase is when our energy begins to rise and our body can handle some more intensity.
Ovulation
This window only last 3 to 5 days, but it’s an awesome one. We have our highest energy levels during this period and were spiking in estrogen. This estrogen spike also makes us look and feel good with fuller lips and curving hips so go flaunt those new leggings! We also have a surge of testosterone right before ovulation (getting us in the mood -and not a bad exercise idea) this hormone will give us a strength boost! Now is the time to be hardcore. Get in those HIIT workouts, serious spin classes, and strength training. You’ll feel strong and accomplished with your workouts this week.
Luteal Phase
The longest stretch in our cycle: 10 to 14 days, the luteal phase is the phase leading up to our periods. In the first part of this phase, you will still be riding high with that ovulation energy so use it to continue your strength training or intense yoga sessions (I see you holding that handstand). As you get closer to your period, you will want to lighten the load and work your way back to the restorative exercises like walking and gentle yoga.
Being conscious of where you are in your cycle and pairing your exercises accordingly will help you preserve your energy levels and get the most out of your workouts. A crucial part of health is learning about your body and your cycle and going with the flow of your natural rhythm, not fighting it.