The practice of matching exercise to the menstrual cycle has become common among wellness gurus and professional athletes, and doctors say there’s a good reason for it.
The phases of a woman’s cycle each have a different effect on hormones and energy levels. By monitoring these levels as they change and observing how your mood and stress levels change, you can relieve menstrual symptoms, optimize workouts, and promote a quick recovery.
And certain types of exercises are better suited than others for specific phases of a woman’s cycle.
The average menstrual cycle lasts 28 days (although 21 to 35 days is considered normal) and consists of four main phases: menstruation, follicular phase, ovulation, and luteal phase.
Jodi Montlake, a London-based health coach, said: ‘By tuning into your body’s needs and respecting its natural cycles, you can cultivate a balanced and sustainable approach to exercise that supports overall health and wellbeing.’
Every woman’s menstrual cycle is unique, but experts say tapping into the body’s natural hormone fluctuations can guide her exercise routine and optimize recovery.
A woman typically gets her period during the first five days of her cycle, during which time the uterus sheds its lining and progesterone and estrogen levels are at their lowest.
This stage is characterized by painful cramps, fatigue, and possibly a worsening of psychological symptoms, including depression and anxiety.
Ms Montlake said: ‘Incorporating low-impact activities such as Pilates, yoga or walking can relieve period pain and promote overall wellbeing.
‘Starting these routines before or after menstruation allows the body to acclimatize, making exercise more enjoyable and effective when menstruation occurs.’
Even stretching or taking a gentle walk burns calories, boosts heart health and helps relieve cramps and bloating.
The menstrual stage includes the follicular phase. This covers the period but extends to about day 13 or 14 of the cycle.
At this point, the body produces more estrogen and follicle-stimulating hormone in preparation for the release of an egg and thickens the uterus in preparation for pregnancy.
This is an excellent time for high-intensity cardio and interval training, such as running, cycling and boxing.
Cardio improves aerobic fitness by getting the blood pumping and forcing the lungs to take in more air. Practicing this type of training during the follicular phase until the beginning of ovulation could boost cardiovascular training.
Cardio also helps reduce bloating and relieve cramps, as well as providing a boost of dopamine in the brain, which eases anxiety and depression symptoms.
The follicular phase is also an excellent time for strength training. This may include trying weights for resistance or doing push-ups.
During a woman’s period, hormones drop along with energy levels, making this a good time to try lower-intensity workouts like yoga and gentle walking, which can help relieve painful cramps and bloating
During the latter part of this phase, estrogen begins to slowly rise, which will improve mood and energy, and an increase in luteinizing hormone (LH) will increase sex drive.
About two weeks after the start of a cycle, the ovulation phase begins when the body releases an egg into the fallopian tube, where it awaits fertilization by sperm. Estrogen and LH are highest at this stage.
Ovulation is an energy-rich time and ideal for getting in more difficult workouts before the next phase. It is a relatively short period: about three days.
The body is better able to use stored carbohydrates as energy during the follicular and ovulation phases, and it is easier for the body to build and maintain muscle.
Once that narrow window closes, the luteal phase begins. This is the longest period in the menstrual cycle and lasts about two weeks.
A woman’s appetite and metabolism typically increase, triggering cravings and the desire to eat more. She may also notice that she cannot perform her workouts with the same strength as the week before.
Dr. Hana Patel, a GP at the UK’s National Health Service, said: ‘Towards the end of this period you may start to feel sleepier. This is because your body produces more progesterone.
‘Progesterone is a hormone that can make you feel warmer than during the first phase of your cycle. Research has shown that exercise can help both in the days before and during your period.’
Walking, yoga and other low-impact exercises are best suited for the days leading up to the menstrual phase.
Dr. Patel added: ‘Exercise can help support you during this time. Moderate exercise, such as walking, yoga, or dancing, can help release feel-good hormones called endorphins.
‘These chemicals can help improve your mood and reduce the pain of cramps and headaches.’
Matching physical activity to phases in a woman’s cycle, also called cycle synchronization, has become increasingly popular. It has even been included in the US women’s soccer team practice playbook to optimize training.
But women’s cycles may not always follow standard patterns.
Some women may have multiple hormone spikes, and some don’t ovulate even once per month, but rather several. In addition, women who use oral contraceptives, also called birth control pills, do not ovulate.
Ms Montlake said: ‘Each individual’s experience is unique; some women are attuned to the preferences and capabilities of their body.
‘That’s why learning how to work with our menstrual cycle instead of against it is a life skill that all women should try to learn.
‘Recognizing that your body works harder during menstruation and adjusting the intensity or duration of exercise is completely acceptable.
‘If exercise is too demanding and makes you feel unwell, it’s important to listen to your body and take time to rest and recover.’