Have you ever felt terrible during a workout and can’t quite figure out why? It could be because of your menstrual cycle! Most women don’t know that there is so much more to your menstrual cycle than just your period. There are different stages of your cycle that cause you to feel various emotions or pain and if you learn to work with them instead of against them, your body will thank you. Men function on a 24 hour cycle while women function on a 28 day cycle. This means that men have higher estrogen in the beginning of the day and it gets lower by the end of the day, while women’s estrogen fluctuates along their 28 day cycle. I know – it’s quite unfair, but if you learn how to flow through life with your cycle, you will feel more in tune with your body and your mind.
Menstruation Phase
Your cycle starts with the menstruation stage which lasts 4-6 days. Most women don’t feel at their best during menstruation because that’s when the lining of your uterus is shedding, which causes cramps, bloating, fatigue, and about a million other symptoms. Progesterone and estrogen are at their lowest, which is why you probably feel sluggish and lack motivation. This can make it really hard for you to find motivation or energy to workout. It has been shown that working out during your period can help lessen some of your symptoms, so it could be beneficial to try some light movement. When in your menstruation phase I would skip any intense cardio, weight lifting, or fast-paced workouts. If you feel up to it I would consider yoga, pilates, or low intensity cardio such as walking or bike riding. The menstruation phase is easily the most hated phase because you don’t feel like yourself, you lack motivation, and you may feel more bloated than usual. This can be aggravating for women to deal with every single month, but try to realize the wonderful gift we have as well. You have the unique gift of creating and sustaining life inside your own body. Take time to rest during this phase because if you keep pushing yourself, it can make the rest of your cycle much worse. It can be hard to accept rest days, but during your period it’s one of the most beneficial things that you can do.
Follicular Phase
The next phase is the follicular phase which lasts 10-17 days. It’s actually concurrent with your menstruation phase, so for the period of time you’re on your period you’re also in your follicular phase. Your menstruation phase and your follicular phase start on the same day, but the follicular phase goes on longer. The hypothalamus tells your pituitary gland to release follicle stimulating hormones. Once your period ends, your ovaries are stimulated to the hormones to create follicles. This causes estrogen levels to rise, which increases energy. This period of time is great for higher intensity workouts. You’re getting energy and motivation back, so put it to good use by doing a HIIT workout, cardio workouts, or weight lifting. You are just leaving the point of your lowest estrogen though, so don’t be worried if you still feel a bit sluggish or fatigued. Your estrogen will slowly rise back up, so listen to your body and find the type of exercise that feels right for that day.
Ovulation Phase
The ovulation phase starts right after the follicular phase and lasts 3-5 days. It’s the shortest phase within your cycle, but also the most important if you’re attempting to have kids. Ovulation is when your body releases a mature egg from the surface of your ovary to then travel along the fallopian tube to your uterus. At this point, the egg could fertilize if there’s sperm present, but if not then the egg will dissolve after about 24 hours. Your estrogen and energy levels are similar to your follicular phase, so you can do those high intensity workouts. Take advantage of this time to do circuit training, HIIT workouts, weight lifting, or any strenuous type of exercise. If you feel bloated during this time, consider adjusting your workouts to fit how you feel each day.
Luteal Phase
The luteal phase is the last phase of your cycle and the longest phase because it lasts about 2 weeks. The follicle that helped release the egg from your ovary turns into something called corpus luteum. This structure releases progesterone along with small amounts of estrogen. Your energy levels during the beginning of this phase will be similar to the latter half of your follicular phase, but they drop later along the luteal phase. The increased progesterone causes some people to feel more fatigued, but it all depends on how your body reacts to specific hormones. The increase in progesterone also increases your body temperature a bit. This function is made for people who have a fertilized egg because the increased body temperature allows for a more hospitable environment for the fetus. This also means that your temperature will be raised slightly, which affects your workout schedule. I would avoid hot environments to workout, such as outside or a warm room because you will get fatigued or overheated much faster. Your body during this stage will get more fatigued when working out, so a great way to keep your body moving is through lower intensity workouts. This can include pilates, walking, swimming, or lifting light weights. Your energy levels aren’t very high especially towards the end of the luteal phase because your body is preparing for another period. The loop starts back over again after the luteal phase, so doing light to moderate exercise can prepare your body for the menstruation phase again.
This is all great information to remember during the month, but the most important thing is to listen to your body! If you plan an intense workout, but you wake up feeling terrible and very unmotivated, then swap out that workout for something lighter. There are millions of workouts already created for you to utilize throughout the month, so find movement that fits what your body is craving that day. Following your cycle doesn’t have to be a burden or something that gets in the way of your plans. Listen to your body and you will be able to find movement to do for that day. Also learn to appreciate all the crazy things that your body can do! While you perform everyday tasks, your body could be hard at work creating an environment for a baby to grow. I know how much of a pain periods can be, but once you choose to look at it in a different perspective they can be quite beautiful. Keep being a girl boss, I love ya!
