Exercise and Your Cycle
return to all posts
Have you ever considered a different way of approaching your day-to-day life that doesn’t impact your energy levels, hormones and mood? It sounds like a wild idea, but it is 100% possible if you follow the ebb and flow of your menstrual cycle.
Like many women, when I hit my early teens my mum sat me down and told me that I would likely start my period soon. The chat didn’t cover much information about what to expect. I was basically told I had two options; pads or tampons. A few years later, with early signs of hormonal acne, I was prescribed the oral contraceptive pill (OCP) which I stayed on for the best part of 14 years, completely out of touch with my natural cycle. This story is a common one. I considered my period a nuisance and would often skip the sugar pill and just keep rolling.
It wasn’t until my late 20s that I decided to get back in touch with my body and my cycle. What I have learned over the past 5 years of study is that everything we do day-to-day will impact our next month’s cycle, either negatively or positively.
So many women try to workout as hard as the guys at the gym, regardless of what time of the month it is. I know this, because I have been that woman. What if I told you there is another way. I want women to fully understand their menstrual cycle and work with it in a harmonious relationship.
Check out my infographic which provides a brief overview of the four stages of your cycle by relating them to the seasons of the year. This is a beautiful way for women to understand why they ebb and flow throughout the month when it comes to energy, emotions, socialising, productivity.
So why should you exercise differently across the month? I am so glad you asked!
The biggest roadblock with women is that we follow the 24-hour circadian rhythm, which, on paper makes sense because that is how the entire world operates. However, the 24-hour clock is actually more tailored towards the ebb and flow of the male hormones. For optimal hormone function and a harmonious cycle, women are much better suited to honouring their 28-day infradian rhythm. What that looks like is mixing up your exercise based on where you are at in your cycle… because we really should mix things up to keep things interesting!
Since making the switch to cycle based exercise, I have noticed a reduction in my pre menstrual cramps and feel much more balanced emotionally before my period… no more tears on Day 21. So often we push, even when deep down we feel like slowing down or, heaven forbid, have a rest day. We are so conditioned to go, go, go and so out of touch with what we really want to do. I don’t know many women who honour their cycle and change how they exercise accordingly. Every single thing you do across the month will impact your next period. Some of the incredible benefits of tuning in to your body’s natural rhythm include: balanced energy levels, stable emotions, less guilt, reduced PMS symptoms.
Let’s dive in to a few examples of what exercising with your cycle looks like.
*During these two phases of your cycle you have more stamina and energy and are able to access carbohydrates for fuel. This is when you are more likely to lose fat and build lean muscle mass.
Follicular Phase (Days 6-10): Strength and conditioning (HIIT), running, dancing, martial arts, vinyasa, rock climbing.
Ovulatory Phase (Days 11-18): Strength and conditioning (HIIT), running, dancing ~ test those PBs, this is when you are at your physical peak!
*During this phase of your cycle your metabolism speeds up, meaning we will naturally burn more calories. However if this is paired with high intensity exercise it can result in the release of cortisol which will promote fat storage and muscle wastage. Stick to 30 minutes max.
Luteal Phase (Days 19-28): Pilates, yoga, strength only training, stretching, walking, swimming.
Menstrual Phase (Days 1-5): Walking, restorative or yin yoga, rest, pilates (mat).
The best way to tap in to how your body feels is to keep track. If you love writing, I encourage you to start keeping track of what day you are in your cycle and any symptoms you are experiencing (increased hunger, variations in body temperature, mood, pain). Otherwise download one of the many period tracking apps to log all this information.
One of the most difficult things for me when I started to change the way I was exercising, was ditching the guilt I felt from not doing a more challenging workout. But now I really enjoy the process of winding down and taking rest when my body needs it. If you look to nature, and the change in the seasons, especially the transition of the leaves from autumn, to winter and then blossoming into spring… without that rest and rebirth there’d be no new growth, we are no different. As women, we are so incredibly lucky to have this cycle to work with and grow from each month.
