Sync your workout to your cycle
Imagery Yarli Creative // @yarli_creative
Image courtesy of Maddy from Yarli Creative.
Maddy is a proud Yorta Yorta, Dja Dja Wurrung and Gamilaroi woman from Yarli Creative. Maddy is also an endometriosis suffer with two children, she created this piece to send her body positivity and healing during difficult times.
As many of us relearn how to connect with our natural rhythms – especially when we’ve been on the Pill for years and years – apps like Hormone Horoscope are empowering us to plan our social life around our body’s natural ebbs and flows.
What we hadn’t considered is that our body is more attuned to different kinds of exercise at specific times of the month too. “The hormonal changes that happen during our cycle have big effects both mentally and physically, and your workout schedule should certainly take this into account,” says physiotherapist Carol Morris from Lunette. “Just as no two bodies are the same, no two menstrual cycles are the same either. Most health practitioners would suggest that exercising to help with menstrual cycle symptoms is better than doing nothing, tailor your sessions accordingly and listen to your body. This includes adding in rest days!” Here Carol reveals how to listen to your body and sync your workout with your cycle.
DAY 1-7: MENSTRUATION
Hormones: Oestrogen and Progesterone levels are at their lowest, your body is using more glycogen (stored fuel) as its preferred energy source.
You feel: Blah, crampy and bloated, but mood improving as the week ticks along
Your workout: Get out of your house pants and head to the gym for a some HIIT. This low-hormone phase actually makes you a little more…masculine. Cramping and backache aside, this week is the perfect time to push yourself with the most demanding exercises in your schedule. Metabolically you are burning fuel more efficiently, recovery is faster and pain tolerance higher. Oh, and those other menstrual symptoms? Studies have shown that within 10minute of exercising cramping reduces, back ache is eased, mood improves and mental alertness increases.
DAY 8-14: PROLIFERATIVE PHASE
Hormones: Oestrogen levels start to rise slowly; your body prefers to burn fat as its fuel source.
You feel: Energetic, sexy, and gorgeous!
Your workout: Your masculine fire is still with you but to a lesser degree. Keep up the high strength and intensity but now is also a good time to add in some endurance. Although you’re still smashing out epic workout sessions, make sure you take your warm-up and cool-down stretches seriously. As you creep closer to ovulation your chance of injury can increase.
DAY 15-21: LUTEAL PHASE
Hormones: Hormones reach their peak, and your high progesterone levels alter metabolism and how you handle heat.
You feel: less energetic, motivation slightly lower, a little moody
Your workout: Turn down the intensity a notch and concentrate on form this week. Your energy levels and concentration will be a little lower, which means that set of box-jump you smashed out easily last week can turn into a twisted ankle incident. This week is a good chance to concentrate on some more endurance-focused exercises. Pair it with yoga or a stretch session.
DAY 22-28: LUTEAL PHASE CONTINUED
Hormones: Oestrogen and progesterone slump aka PMS.
You feel: Moody, bloated, unmotivated, anti-social
Your workout: You may feel like curling up on the couch but this is the week you need to get moving. Exercise helps improve fluid retention and bloating. The endorphin release that comes with exercise will lift help boost your mood. Turn to mid-high intensity cardio sessions that will increase your heart rate such as cycling classes, jogging, and power yoga.
