One day you’re tackling back-to-back cardio classes at the gym followed by running every errand on your to-do list. Two weeks later, you can’t imagine leaving the sofa just to fold the laundry. Respect that. As a woman, your body goes through four phases during every menstrual cycle. Adapt your movements accordingly to stay in peak physical shape.
Keep in mind, though, that these exercise recommendations are based on a traditional hormonal cycle without intervention. If you take birth control pills or use another hormonal product, or if you have a medical condition such as endometriosis or polycystic ovary syndrome (PCOS), talk to your healthcare provider to help identify your body’s phases.
The Menstrual Phase
Day 1 of your period is the beginning of the menstrual phase. Expect to have little energy. Your hormones are at their absolute lowest at this time. You may have uncomfortable symptoms beyond the bleeding, including:
- Cramping
- Headaches
- Back pain
- Low libido
During the menstrual phase, your hormones will most resemble those of men, with low estrogen and low progesterone. Somehow that adds up to sapping your strength.
Keep moving, though. Do some kind of low-impact movement such as walking, swimming, Pilates, yoga or stretching – even for just 20 minutes. Not only will a short dose of moderate exercise help you stay in shape; it might even reduce your discomfort.
If you can handle it, lift some weights, especially as your lethargy starts to let up by Days 3 or 4. Strength training is less challenging than high-impact cardio, so this is an ideal time to pick up hand weights or light exercise bands, or attempt the weights circuit in a gym.
The Follicular Phase
You’ll feel more energized as your bleeding finishes. That’s when the follicular stage begins. You’re also likely to feel more sexual. Need a reality check? See if you’re discharging more cervical mucus than usual. As you get more of this discharge, and it’s slippery and stretchy, you’ll be headed toward your most fertile period.
It’s time to up your exercise intensity.
- Jog instead of walk
- Try a new cardio class at the gym
- Plan a family bike ride
- And keep lifting weights, since you’ll have the strength to do it
The Ovulatory Stage
If you’ve ever tried to get pregnant, or avoid getting pregnant, you’re aware of this short but crucial part of your cycle. This is when an egg is released, and you’re most likely to conceive if you’re having unprotected sex. The ovulatory stage lasts one to three days.
Your body is primed for sex now more than ever. You’ll get aroused most easily and you’ll be bursting with energy overall. You’ll have loads of stamina. You’ll also feel more social than ever during this mini-cycle.
Thinking of running a marathon? Try to plan it during your ovulatory stage. If you’ll ever weave high-intensity interval training (HIIT) routines into your exercise schedule, now is the time to do it. Test yourself at this time, maybe trying to reach a new record at the gym or riding your bike uphill for an extra 10 minutes.
The Luteal Stage
You ovulated. You were at a cycle-long high. Now begins the 11- to 17-day journey toward a slump. Fertilized eggs will or won’t be implanted at the start of the luteal phase. Either way, you’ll start descending from your go-get-‘em peak.
During the luteal stage, your hormone levels will head down the mountain. As you get closer to the start of your period, you’ll begin having premenstrual symptoms (PMS) such as these:
- Fatigue
- Bloating
- Swollen breasts
- Irritability
- Emotional swings
These are all signs that your hormones are lowering in preparation for the next cycle’s bleeding.
How does that affect exercise? You’ll still feel spirited at first, so stick to high-intensity workouts. As your energy wanes and your PMS onboards, demand less of your body. Return to lower-intensity options like walking, yoga, swimming and Pilates.
Don’t be hard on yourself. Do a crazy-hard class at the gym when your body is up to it, and take a 20-minute walk when that’s what you can handle. Have grace with yourself. Prioritize whatever movements feel good for your body at each stage.
Peak Athletic Performance: Getting the Most Out of Your Body
