Before dealing with infertility, I was pretty clueless about my menstrual cycle. I knew that my cycle was about 28 days so I could anticipate when my period would come but beyond that, I didn’t know what was going on.
As I’ve come to understand more about hormones and the menstrual cycle, I’ve learned that you can work with the strengths of your cycle phases to maximize your success.
Breaking Down the Cycle
A complete menstrual cycle has four phases. These are similar to the seasons of the year. Women complete a hormone cycle every 28 days (ish). This is different from men who complete a hormone cycle every 24 hours. When you understand each phase, you can plan your events, activities, and exercise in a way that will be most beneficial for you.
(If you’re interested in learning more about this topic, I recommend watching Capitalizing On Your Menstrual Cycle by April Davis from The Vagina Blog. It’s a presentation she gave at Alt Summit earlier this year and it is wonderful!)
Because it is National Physical Fitness and Sports Month, I’d like to explore how we can use our cycle to guide our physical activity. I want to be very clear that I’m in no way telling you that you need to do certain exercises during the different phases of your cycle. Do what feels right for you. Every body is different. Your phase lengths are different. Your desire for movement is different. All I’m saying is that your body and your cycle are worth paying attention to, especially when it comes to exercise.
For the sake of simplicity, we’ll use an average 28 day cycle as an example. Keep in mind that yours may be longer or shorter. Each phase lasts about a week and they most likely overlap each other.
Menstrual Phase - “Winter”
This phase starts on Day 1 of your period. The menstrual phase is your active bleeding time. Physically, it is the most easily recognizable phase, because, you know, bleeding. The egg released in your previous cycle wasn’t fertilized and the uterine lining is no longer needed. Your estrogen and progesterone levels have dropped and you begin to shed the excess lining.
This is your time to hibernate. Lay low, rest, reconnect. Take care of you.
Exercises you may enjoy: Some people crave rest during this time and others want movement. Do what your body tells you. If you’re not feeling energized, stick with gentle movement. Yoga, stretching, walking, and light cardio are great options. Around Day 3 your estrogen starts to increase and you may feel like doing more activity. If so, go for it! Keep in mind that even if you’re feeling great, you may not be setting any PRs during this time.
Follicular Phase - “Spring”
The next phase of your cycle is the follicular phase. During this phase, your pituitary gland releases follicle stimulating hormone (FSH) which tells your ovaries to start producing follicles, which will eventually contain eggs. These follicles increase the amount of estrogen in your body and your uterine lining begins to thicken.
This is a happy time. Due to increasing estrogen, you may feel more excitement, creativity, and playfulness. This is the time to take on challenges and start new projects.
Exercises you may enjoy: This is a good time for more intense exercise. High-intensity interval training, plyometrics, and strength training are great options. In fact, research shows that doing strength training during this phase may result in greater strength increases. This is a great time to try new activities. If you’ve been wanting to try a new class, give it a go!
Ovulation Phase - “Summer”
Summer is my favorite. We all love summer, right? In the ovulation phase, the rising estrogen levels trigger your pituitary gland to release luteinizing hormone which starts ovulation. Your estrogen level peaks and then starts to drop shortly after. You also have a surge of testosterone which increases your sex drive (p.s. this is also when you can get pregnant).
Ovulation is the height of confidence. You feel empowered, social, and ready for anything. This is the time to plan big events because you’ll be looking and feeling your best.
Exercises you may enjoy: This is the time to really go for it. Get that PR, girl. High-intensity interval training, sprinting, strength training, and endurance exercises are great options. Take advantage of the desire to be social by doing group classes or exercising with friends. Be sure you’re taking time to warm up and cool down. Several studies (for example, here and here) have shown that the high estrogen levels during your follicular and ovulation phases may make you more prone to ACL/knee injuries.
Luteal Phase - “Autumn”
The last phase is your luteal phase. This is where your progesterone kicks in. Progesterone levels rise (as does estrogen again) which causes your uterine lining to continue thickening in preparation for implanting a fertilized egg.
The hormone shifts in this phase are known to cause Premenstrual Symptoms (PMS). This is a good time to review and reflect. You may need extra space, feel less concentrated, or have the desire to turn inward.
Exercises you may enjoy: Keep things steady in this phase. Try low-impact steady state cardio, yoga, pilates, and elliptical machines. You may still have plenty of energy in this phase so do what feels right. It’s normal to have water retention during the luteal phase which leads to high body mass. This may impact your performance during distance runs or competitions so keep that in mind if you have an event. Give yourself some grace in this phase.
Summing It Up
Bodies are complicated. Women’s bodies are especially complicated. But your body serves you every single day. Listen to it. It will guide you to what it needs.
If there are days you don’t feel like pushing hard at the gym, maybe there is a reason for that. Consider where you are at in your cycle. It may be helpful to journal and track how you’re feeling for a few weeks. (P.S. Even if you feel like resting in your summer phase, that’s allowed too!)
Your body will be your best teacher. Do what works for you and give yourself the grace to accommodate your needs. Amazing things happen when you work with your body and not against it.
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