Here’s how to sync your cycle to your exercise regime:
When’s the best time to really push yourself?
The late follicular phase of your cycle (roughly days 7-14) is a great time to maximise your increasing energy and confidence. Levels of oestrogen are rising at this time, giving you the focus and strength to strive for new personal bests.
Just remember that the speed, weight lifted or exercise intensity you achieve in the late follicular phase may be harder to reach at other points in your cycle. Instead, aim to improve your stats compared to the same time the month before. That way, you’re comparing like with like, rather than judging your pre-menstrual performance on what your post-menstrual body can do.
When’s the best time to build muscle?
Just before and around the time of ovulation (roughly days 12-14, or mid-way through your cycle) oestrogen and testosterone levels rise. Yes, women have testosterone too! It plays a role in building muscle mass, as well as affecting libido. We tend to have much lower levels than men, but we do have some and it rises around ovulation – making this the ideal time to focus on weight training.
Take care around ovulation, as this is a time when injuries are more likely to happen. Oestrogen can have a relaxing effect on some ligaments and tendons – these are the connective tissues that help your joints work.
If your ligaments and tendons are too lax, they may not be strong enough to support the bones and muscles in your joints, leading to injuries that may see you on the sidelines for weeks or even months.
You can help prevent injuries by:
strengthening the surrounding muscles
maintaining a healthy weight
warming up and cooling down properly
avoiding high impact activities and impact sports
When’s the best time to work on core and flexibility?
The luteal phase (roughly days 14-28) is the time between ovulation and menstruation. At this time, oestrogen levels are falling and progesterone levels are higher – and as your next period approaches you can start to experience symptoms of pre-menstrual syndrome (PMS) such as:
sore or tender breasts
feeling low or overly emotional
irritability
tiredness
The luteal phase (roughly days 14-28) is the time between ovulation and menstruation. At this time, oestrogen levels are falling and progesterone levels are higher – and as your next period approaches you can start to experience symptoms of pre-menstrual syndrome (PMS) such as:
sore or tender breasts
feeling low or overly emotional
irritability
tiredness
When you feel like this, exercise might be the last thing on your mind, but a bit of low-intensity exercise at this time can help to ease some of the symptoms of PMS. Walking, Tai Chi, yoga and Pilates are all great ways to feel more in balance with your body and mind, helping to keep you moving without over-straining yourself. Higher progesterone levels are linked to a calming effect, so meditative practices like yoga can be extra powerful at this stage.
Higher progesterone can also make you more likely to overheat – which is good to know if you’re trying to exercise intensely or in hot weather. Make sure you take in plenty of water, and opt for lighter, looser clothing to avoid getting too hot and exhausting yourself.
What’s the best exercise during a period?
The short answer is anything you feel like!
There’s no specific exercise that’s off limits during your period, although if your flow is very heavy or unpredictable you may prefer to avoid swimming for a few days. As the time before and during a period can leave you feeling pretty low, any exercise that helps you feel better mentally or physically is good.
Exercise and fertility
No exercise will make you more likely to conceive, but maintaining a fit and healthy body is certainly a big part of naturally enhancing your fertility. An active lifestyle is also a good way to reduce stress, which is another important factor in fertility and your menstrual cycle.
Stress over a long period of time can have a deep and lasting effect on your whole body and your wellbeing. Taking some time out to focus on yourself (not your partner, not work, not your home, not money – just you!) can be really beneficial. Exercise, adapted to your menstrual cycle phase, can help you stay strong, positive and healthy.
Overtraining is rarely an issue for most of us, as we fit exercise into our daily lives around work, family, friends and hobbies. Elite athletes may find that their periods (and thus their fertility) can be affected by their rigid training regimens. Some athletes and gymnasts may even find that their periods stop if their body fat drops too low. The takeaway message is that it’s OK to train and train hard – just keep an eye on your cycle and adapt your workout to sync best with your cycle.
Here’s how to sync your cycle to your exercise regime:
When’s the best time to really push yourself?
The late follicular phase of your cycle (roughly days 7-14) is a great time to maximise your increasing energy and confidence. Levels of oestrogen are rising at this time, giving you the focus and strength to strive for new personal bests.
Just remember that the speed, weight lifted or exercise intensity you achieve in the late follicular phase may be harder to reach at other points in your cycle. Instead, aim to improve your stats compared to the same time the month before. That way, you’re comparing like with like, rather than judging your pre-menstrual performance on what your post-menstrual body can do.
When’s the best time to build muscle?
Just before and around the time of ovulation (roughly days 12-14, or mid-way through your cycle) oestrogen and testosterone levels rise. Yes, women have testosterone too! It plays a role in building muscle mass, as well as affecting libido. We tend to have much lower levels than men, but we do have some and it rises around ovulation – making this the ideal time to focus on weight training.
Take care around ovulation, as this is a time when injuries are more likely to happen. Oestrogen can have a relaxing effect on some ligaments and tendons – these are the connective tissues that help your joints work.
If your ligaments and tendons are too lax, they may not be strong enough to support the bones and muscles in your joints, leading to injuries that may see you on the sidelines for weeks or even months.
You can help prevent injuries by:
strengthening the surrounding muscles
maintaining a healthy weight
warming up and cooling down properly
avoiding high impact activities and impact sports
When’s the best time to work on core and flexibility?
The luteal phase (roughly days 14-28) is the time between ovulation and menstruation. At this time, oestrogen levels are falling and progesterone levels are higher – and as your next period approaches you can start to experience symptoms of pre-menstrual syndrome (PMS) such as:
sore or tender breasts
feeling low or overly emotional
irritability
tiredness
The luteal phase (roughly days 14-28) is the time between ovulation and menstruation. At this time, oestrogen levels are falling and progesterone levels are higher – and as your next period approaches you can start to experience symptoms of pre-menstrual syndrome (PMS) such as:
sore or tender breasts
feeling low or overly emotional
irritability
tiredness
When you feel like this, exercise might be the last thing on your mind, but a bit of low-intensity exercise at this time can help to ease some of the symptoms of PMS. Walking, Tai Chi, yoga and Pilates are all great ways to feel more in balance with your body and mind, helping to keep you moving without over-straining yourself. Higher progesterone levels are linked to a calming effect, so meditative practices like yoga can be extra powerful at this stage.
Higher progesterone can also make you more likely to overheat – which is good to know if you’re trying to exercise intensely or in hot weather. Make sure you take in plenty of water, and opt for lighter, looser clothing to avoid getting too hot and exhausting yourself.
What’s the best exercise during a period?
The short answer is anything you feel like!
There’s no specific exercise that’s off limits during your period, although if your flow is very heavy or unpredictable you may prefer to avoid swimming for a few days. As the time before and during a period can leave you feeling pretty low, any exercise that helps you feel better mentally or physically is good.
Exercise and fertility
No exercise will make you more likely to conceive, but maintaining a fit and healthy body is certainly a big part of naturally enhancing your fertility. An active lifestyle is also a good way to reduce stress, which is another important factor in fertility and your menstrual cycle.
Stress over a long period of time can have a deep and lasting effect on your whole body and your wellbeing. Taking some time out to focus on yourself (not your partner, not work, not your home, not money – just you!) can be really beneficial. Exercise, adapted to your menstrual cycle phase, can help you stay strong, positive and healthy.
Overtraining is rarely an issue for most of us, as we fit exercise into our daily lives around work, family, friends and hobbies. Elite athletes may find that their periods (and thus their fertility) can be affected by their rigid training regimens. Some athletes and gymnasts may even find that their periods stop if their body fat drops too low. The takeaway message is that it’s OK to train and train hard – just keep an eye on your cycle and adapt your workout to sync best with your cycle.