Different stages of the hormonal cycle are better suited to specific types of exercise. For example, in the days immediately after ovulation, when energy levels are higher, it’s advisable to engage in more intense workouts than during the rest of the month.
“During the first half of the hormonal cycle, known as the follicular phase, women tend to feel more energetic. This is because once menstruation ends, the body produces estrogen, the female sex hormone, which boosts energy levels and peaks around ovulation,” explains Dr. Hana Patel, NHS GP and family physician.
After ovulation, you enter the second half of the hormonal cycle, known as the luteal phase. During this phase, it’s normal to feel more tired. This is because the body produces more progesterone, which, among other things, can make us feel warmer. Physical exercise has been shown to be very beneficial both in the days leading up to and following menstruation.
For those experiencing premenstrual syndrome, exercise can be extremely helpful. Moderate workouts such as walking, dancing, or yoga promote the production of endorphins, which improve mood and reduce the pain of cramps and headaches.
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Low-Intensity Workouts
“During the menstrual cycle, opting for lower-intensity workouts like yoga, tai chi, or simple stretches can be a good idea. Exercises like these can help alleviate pain and cramps, as well as contribute to reducing stress, supporting dopamine, and increasing overall energy levels,” explains Jodi Montlake, partner at the London Hormone Clinic.
Cardio
Cardio exercises can be helpful in reducing cycle symptoms. Walking, dancing, and cycling can not only help reduce cramps or bloating but also alleviate psychological symptoms of premenstrual syndrome or menstruation, such as feelings of depression or anxiety. If you feel too much pressure on your pelvis during your cycle, try using vertical methods for cardio, like a cross-trainer instead of a stationary bike. This will still increase heart rate and offer the same benefits as cycling.
Resistance Training
Whether you prefer light or heavy training, doing so during the cycle can help alleviate anxiety and improve muscle mass and tone. Weight training during the follicular phase (from the first day of the menstrual cycle to ovulation) allows for good work on muscle mass and tone, as estrogen levels are at their highest. This means the body is more efficient at accessing stored carbohydrates, essential for building and maintaining muscles.
Jodi Montlake adds:
“Everyone’s experience is unique; some women are particularly in tune with their body’s preferences and capabilities, but learning how to work with our menstrual cycle rather than against it is a skill all women should seek to learn. Adjusting the intensity or duration of exercise during cycle days, for example, is crucial, as is learning to listen to your body and taking the right time to rest and recover. By tuning into the needs of your body and respecting its natural cycles, you can cultivate a balanced and sustainable approach to exercise that truly supports overall health and well-being.”
This article first appeared on Grazia.it
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