Flowing with Your Cycle: How To Exercise During the Menstrual Cycle

Have you ever felt like some days you're on top of the world at the gym while on other days, you struggle to find your stride? It could be your menstrual cycle playing a pivotal role in how your body performs during workouts.

The culprit? Hormones like estrogen and progesterone fluctuate through four distinct phases each month. Beyond just your period, these hormones influence everything from energy levels to metabolism and muscle function.

Cycle Syncing

Cycle syncing, which involves aligning your diet, exercise, and self-care with your menstrual cycle, has become popular. It involves tracking your cycle and adjusting activities accordingly. This approach isn't just about adapting to your body's natural rhythms but also about maximizing performance and well-being.

Connecting to your cycle shows you don't have to train the same way daily. By recognizing your body's changes, you can conserve energy when needed and ramp up intensity when beneficial.

The Dance of Hormones

Your menstrual cycle isn't just two phases. It's a complex interplay of hormones like estrogen, progesterone, and testosterone. Estrogen peaks before ovulation, enhancing mood and energy while progesterone rises after, influencing metabolism and recovery.

Tailoring Workouts to Your Cycle

Adapting your workouts to your cycle isn't about a rigid plan but about listening to your body and adjusting accordingly.

Menstrual Phase (Days 1 to 7)

During your menstrual phase, estrogen and progesterone levels are at their lowest, which can leave you feeling fatigued, crampy, and low on energy. It's best to opt for gentle exercises such as yoga, walking, or light stretching to help alleviate discomfort and support your body during this time.

Follicular Phase (Days 6 to 11)

During the follicular phase, estrogen levels rise, leading to heightened energy and motivation. This is an ideal time to engage in activities like strength training or high-intensity workouts, taking advantage of your peak energy levels.

Ovulatory Phase (Around Day 14)

During the ovulatory phase, estrogen levels peak, potentially leading to a spike in testosterone. This hormonal combination can leave you feeling energetic and in a positive mood, making it an ideal time for engaging in endurance activities or intense cardio sessions. These exercises capitalize on your heightened energy levels and can help maximize performance during this phase of your menstrual cycle.

Luteal Phase (Days 15 to 28)

As estrogen levels decrease and progesterone peaks, you might feel tired, moody, and experience premenstrual symptoms. During this phase, choose moderate exercises such as walking, Pilates, or low-intensity workouts to aid in recovery. These activities can help alleviate discomfort and support your body's needs during this hormonal shift.

Ideal Exercises On Period Days

The first few days of your period can be particularly uncomfortable, especially if you experience heavy bleeding. During this time, focusing on gentle movements and exercises can help manage discomfort and maintain your routine.

It's important to vary your workouts and consider reducing exercise intensity during this week. 

Consider light cardio, like walking or shorter bouts of aerobic exercise, keeping your cardiovascular activities at a lower intensity during your period. Research suggests that lung function may improve later in your cycle, so you might want to save more intense cardio for the end of your period.

During this time, incorporating low-volume strength training and power-based activities can capitalize on potential strength gains. Longer flow sessions that blend strength work with cardio are especially beneficial now.

Engaging in yoga in the days leading up to your period can help relax your body and alleviate symptoms such as cramping and fatigue. Pilates is also effective for building core strength and flexibility during this phase.

If you're not experiencing discomfort, it's generally okay to maintain your usual exercise routine, but listen to your body's signals and adjust accordingly. Ease up on intensity if you notice changes in your performance.

While many women can continue with their regular exercise regimen during their period with minor adjustments, it's advisable to reduce training stress and volume. Avoid skill and precision training during this time as concentration and performance may be affected.

How About Calorie Burn On Red Days

Burning calories during your period isn't a straightforward affair as research suggests varying effects on metabolic rates. Studies have shown that resting metabolic rate (RMR) can fluctuate significantly across the menstrual cycle, with some women experiencing up to a 10% change while others see minimal differences, sometimes as little as 1.7%. This variability means calorie burn during menstruation depends largely on individual factors rather than a universal rule.

During the luteal phase before menstruation, RMR tends to be slightly higher while ovulation itself may briefly increase metabolic rate. According to research, while RMR does fluctuate, these changes are minor and typically don't translate into significant increases in calorie requirements or weight fluctuations, aside from potential water retention.

While exercising regularly is still recommended during your period, there's no evidence to suggest it significantly boosts calorie burning. However, exercise can help alleviate symptoms like cramping and back pain, contributing to overall physical well-being during menstruation.

Hygiene When Exercising During Period

Maintaining proper period hygiene during exercise is essential for comfort and peace of mind. It starts with choosing period products that suit your preferences and needs. While tampons can offer security against leaks during physical activity, it's important to use ones you're familiar with to avoid discomfort or distraction. Alternatively, pads, menstrual cups, and discs provide effective protection and may be preferred by some individuals. Combining these products can also enhance protection against stains. Always carry your chosen period products when exercising to prepare for unexpected starts, which can occur due to hormonal shifts.

After exercising, prioritize hygiene by taking a shower, changing into fresh underwear, and using a new pad or tampon as needed. If your workout clothes are sweaty or stained, changing into clean attire is advisable.

It's normal to experience minor spotting due to increased movement or stretching during exercise, which can typically be managed with panty liners or additional period products. However, if spotting occurs between periods unexpectedly, consulting a healthcare provider is recommended for further evaluation.

Is It Worth It?

Adapting your workout routine to your menstrual cycle may seem complex, but the benefits—like improved performance and better mood regulation—can be substantial. By syncing with your cycle, you empower yourself to train smarter, not just harder.

Ultimately, whether you're flowing through downward dog or setting new personal bests, understanding your menstrual cycle can be a game-changer in achieving your fitness goals. So listen to your body, embrace the rhythm, and discover how syncing your workouts with your cycle can lead to a stronger, healthier you.