Your menstrual cycles can influence various aspects of life, including your exercise routines and performance. Here's a breakdown of how the menstrual cycle may impact exercise and some tips for optimizing workouts throughout the month:
Menstrual Phase: Days 1-7
HORMONAL CHANGES
Estrogen and progesterone levels are at their lowest.
EXERCISE TIPS
Prioritize rest and focus on low impact workouts such as yoga, gentle pilates, walks, and leisure cycling.
Follicular Phase: Days 8-14
HORMONAL CHANGES
Estrogen begins to rise, leading to increased energy and stamina.
EXERCISE TIPS
Focus on heavy weight lifting, pilates, resistance bands, strength training, and moderate cycling.
Ovulation Phase: Days 15-21
HORMONAL CHANGES
Estrogen peaks, and testosterone levels rise, leading to increased strength and endurance.
EXERCISE TIPS
Take the opportunity to enjoy high intensity workouts, group classes, spin classes, running, or barre.
Luteal Phase: Days 22-28
HORMONAL CHANGES
Progesterone levels rise, which may lead to fatigue and bloating.
EXERCISE TIPS
Slow it down with moderate to low intensity workouts, gentle cycling, weight training, and outdooor activities.
Tips for Exercising Throughout the Menstrual Cycle
Listen to Your Body: Pay attention to how you feel and adjust your workouts accordingly. Honor your body's signals and don't push yourself too hard if you're feeling fatigued.
Stay Hydrated: Drink plenty of water throughout your cycle to stay hydrated, especially during high-intensity workouts.
Nutrition: Fuel your body with nutritious foods to support energy levels and recovery. Make sure to take your daily dose of Bombshell Collagen and consider adjusting your calorie intake based on your activity level.
Be Flexible: It's okay to modify your exercise routine based on how you're feeling. Allow yourself grace during times of lower energy or discomfort.
Understanding your menstrual cycle and its impact on exercise can help you optimize your workouts and support overall health and well-being. If you have specific concerns or experience significant changes in your cycle, consider consulting with a healthcare professional. Remember, every woman's experience is unique, so find what works best for you and your body.