Understanding and adapting your training to the different phases of your menstrual cycle may have a positive impact on your fitness progress and overall well-being. In this post, we will explore how to train effectively throughout all four phases of the menstrual cycle: menstruation, follicular phase, ovulation, and luteal phase. By aligning your training with your hormonal fluctuations, you can maximise performance and enhance recovery. By saying that though, research is still inconclusive and our main recommendation is to connect with your own body, your own cycle and adjust as needed. Females have broken records at different point of their menstrual cycle!
Menstruation Phase:
*Hormonal Changes: During menstruation, hormone levels are relatively low, which may lead to decreased energy levels and potential discomfort. However, it is essential to stay active to promote blood flow, relieve cramps, and enhance your mood.
Training Recommendations:
Follicular Phase:
*Hormonal Changes: The follicular phase begins after menstruation and lasts until ovulation. Oestrogen levels gradually rise during this phase, leading to increased energy, endurance, and strength.
Training Recommendations:
Ovulation Phase:
*Hormonal Changes: Ovulation marks the release of an egg from the ovary. Oestrogen levels peak during this phase, leading to improved energy, focus, and overall performance.
Training Recommendations:
Luteal Phase:
*Hormonal Changes: The luteal phase occurs after ovulation and lasts until the onset of menstruation. Progesterone levels rise during this phase, which can contribute to bloating, mood changes, and decreased energy levels.
Training Recommendations:
Training in harmony with your menstrual cycle can optimise your fitness journey, support overall well-being, and enhance your performance. By understanding the hormonal fluctuations that occur during each phase, you can tailor your training approach accordingly. Remember to listen to your body, adapt your workouts, prioritise recovery and self-care, and seek professional advice. We're only a click away so book your appointment today!