Exercise According to Your Menstrual Cycle:
Did you know that women’s hormone levels fluctuate throughout their menstrual cycle, influencing their energy levels and exercise capacity? You can optimize your exercise routine for hormonal balance and overall well-being by tailoring your workouts to match your cycle phase.
For Menstrual (the 3 to 7 days during your bleed)
Your hormones are at their lowest levels during this time; thus, being gentle with your body is important. Examples of workouts include an evening stroll, gentle walking, or light yoga. Keep your workouts relaxed, even if you are not feeling discomfort.1
Check out Yoga Roots in Northern Michigan, where women can come together and engage in easy-flow yoga during their menstruation.
Follicular phase (the 7-10 days after your period ends)
Your estrogen will be low, and your cortisol levels will be steady. You will most likely feel energy levels coming back from being low during menstruation.1 This is the perfect time to try more intense workouts that include cardio. Go for a run, do flow yoga, hike, bike, or do anything that gets your blood pumping!
Want to schedule a hike with your accountability sister? Check out these scenic hiking trials in Northern Michigan.
Ovulatory phase (the 3 to 4 days in the middle of your cycle. You are most fertile)
The ovulatory phase is when you have the most energy and feel your best. The hormone testosterone is high during this phase; you’ll have tons of energy each morning. My recommendation? Take advantage of this high and go all out at the gym or outdoors. Try high-intensity interval training (HIIT), bodyweight circuits, kickboxing, or spin classes.
RUNNING WATER, a woman-owned gym in Northern Michigan, provides an excellent atmosphere for high-intensity workouts!
Luteal Phase (the 10-14 days after ovulation, before you bleed)
At this time, your hormones are going to begin to drop as you transition into your menstrual phase again; you might still feel lots of energy during the first half of your Luteal phase, this is fine to continue your High-intensity workouts as you did in your ovulation.1 However, as you get closer to the second half of the Luteal phase start to wind down a bit, especially if you’re experiencing PMS symptoms. This is a great time to incorporate Pilates, yoga, or strength training.
Looking to switch up the workout? C Pilates has you covered for a great workout to get you feeling your best!
- Vitti, A. (2020). In the flo. HarperOne, an imprint of HarperCollinsPublishers
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