Your Menstrual Cycle and Exercise

The Ultimate cycle syncing Guide to Leveraging Your Menstrual Cycle for Unbeatable Workouts

Imagine if you could unlock a secret code that would revolutionize your workouts and take your fitness routine to unimaginable heights. I don’t know about you, but I definitely would have traded anything for this up till fairly recently. Understanding the link between my menstrual cycle and exercise would have taken years of stress of me! Yes I’m saying what you think I’m saying! That's right, we're talking about our monthly visitor, Aunt Flo, the Red Mist, your Friend from out-of-town, the Star of Scarlet Street who shows up on Shark week. Yup, that one! We’re learning about cycle syncing to optimize our workouts.

You might be thinking, "Wait, what on earth does my period have to do with my workouts?" But trust me, there's fascinating science behind the interplay between your menstrual cycle and exercise. I’d always wished I could have that silver bullet when it comes to workouts because love them or hate them, they can be a chore. Then add on the intricacies of the menstrual cycle, and well, if you ask me, figuring it out would be the biggest hack ever!

This is backed by research! Recent studies have revealed that understanding the complexities of your menstrual cycle can have a profound impact on your energy levels, strength gains, and even your recovery time. Seriously, isn’t this the best hack? So in this guide, I’m going to show you each of the 4 phases of the cycle – from the power of rest during menstruation to harnessing your peak performance during ovulation. Whether you're a seasoned athlete or just beginning your fitness journey, this guide will help you navigate the ebbs and flows of your menstrual cycle with precision and finesse. I’m excited all over again, just writing this! Ready? Let's dive in!

Understanding Your Menstrual Cycle

This is the first step towards unlocking the full potential of your workouts. Knowing this intimately will definitely help you tailor your fitness routine to align with the natural rhythms of your body. Did you know your menstrual cycle is made up of 4 main phases?

 Please note that for the purpose of this exercise, I am using the 28-day cycle as a basis. Many women living with PCOS (myself included) do not have 28-day cycles; so these numbers are not hard-and-fast. Hopefully, as you get to know your body more, you will figure out the duration of your menstrual phases. The 4 phases are Menstruation, the Follicular Phase, Ovulation and the Luteal phase.

Phase 1: Menstruation - Embrace the Power of Rest

During the first phase of your menstrual cycle (Menstruation), your body goes through a natural process of shedding the uterine lining. This phase typically lasts anywhere from three to seven days and is accompanied by various hormonal changes within your body. While it's common to associate menstruation with discomfort and inconvenience, it's important to recognize the power that lies within this phase.

This phase (usually the first 5 days from the first day of menstruation) is a time for rest and reflection. Your body is working hard to heal and regenerate, and it's crucial to honour its needs. If you’re like me, you’re also having cramps and general bloating and discomfort during this phase. Embracing the power of rest during menstruation helps give your body a chance to recharge and recover. This is an opportunity to listen to your body, pay attention to signs of fatigue or discomfort, and respect its limitations. Taking this time to slow down will not only support your physical well-being but also provide an opportunity for mental and emotional rejuvenation.

The best workouts for this phase are gentle forms of exercise, such as walking, yoga or light stretching. These low-impact activities help promote blood circulation, reduce cramping, and alleviate any feelings of stiffness or bloating. However, it's important to remember that the goal during this phase is not to push yourself to the limits but rather to find harmony and balance. This sets the stage for the next phase of your menstrual cycle where your energy levels are likely to rise.

Phase 2: Follicular Phase - Build Strength and Endurance

In the Follicular Phase, your energy levels are likely to rise, and you'll be better equipped to build strength and endurance. This phase typically starts right after your period ends and lasts for at least 7 days (from day 6 to day 14), your body is gearing up for the main event of the menstrual cycle - ovulation. Hormonal changes during this phase, such as a rise in estrogen levels, contribute to increased energy, improved mood, and mental clarity. These factors can be a game-changer when it comes to your workouts.

With higher energy levels, you'll find it easier to push yourself physically and mentally, making it an ideal time to focus on building strength and endurance. Whether you prefer lifting weights or going for long runs, the Follicular Phase offers a prime opportunity to challenge yourself and make progress towards your fitness goals. I typically focus on weights, moderate cardio, hot yoga and core strength training in this phase.

During this phase, your body is primed for muscle growth and building cardiovascular endurance. Your cells become more insulin-sensitive, leading to improved nutrient delivery and uptake, which aids in muscle repair and growth. Additionally, your body is more efficient at utilizing fat stores for energy, making it an excellent time to work on improving your aerobic fitness. This phase is all about harnessing the surge of energy and using it to challenge yourself physically and mentally.

Phase 3: Ovulation - Harness Your Peak Performance

Now that you've embraced the power of rest during menstruation and utilised the energy boost of the Follicular Phase to build strength and endurance, the next phase - Ovulation is a fun time where you can harness your peak performance and take your workouts even further. During Ovulation (typically from day 14 and for a period of up to 72 hours), the energy surge stays up and may even increase! Your body also experiences a surge in estrogen and testosterone, which not only increase your energy levels, but can also enhance your focus and mental clarity, making it the perfect time to challenge yourself physically and mentally. You may find it easier to stay positive and motivated, and this is super critical to set the stage for the days to come.

In addition to the physical benefits, Ovulation also provides an ideal environment for building strength and endurance. Your body is primed to handle higher training loads and achieve peak performance. This is the time to take advantage of your increased capacity and aim for new personal bests. If you enjoy cardio-based workouts and competitive sports, this is your season! Keep up the strength training still, as your high energy levels should help you tone with more intensity.

As you embrace the heightened energy and mental clarity during Ovulation, it's important to keep in mind the upcoming phase, the Luteal Phase. And be careful to slowly taper out the intense workouts, and also to manage expectations after hitting those personal best records.

Phase 4: Luteal Phase - Optimize Recovery and Mindful Training

The Luteal Phase (the last 13-15 days of your cycle) is a time of transition, both physically and mentally. It's normal to experience some fluctuations in energy levels and mood during this phase. Your hormone levels start to decrease, which can potentially impact your energy levels and overall performance. This is when PMS typically happens so discomfort, bloating, irritability and a general unwillingness to workout is not abnormal. You may notice a decrease in overall energy compared to the Ovulation phase, as your body prepares for a potential pregnancy. These hormonal shifts can sometimes make workouts feel more challenging, but it's important to approach this phase with a sense of mindfulness and adapt your training accordingly. 

This doesn't mean you have to completely halt your workouts; rather, it's about finding a balance between pushing yourself and listening to your body's cues. This may mean scaling back intensity or duration, or simply incorporating activities that promote relaxation, mental well-being and recovery, such as yoga or light stretching.

Additionally, your body may have increased cravings and a higher need for certain nutrients. Focus on nourishing foods that provide sustained energy, such as complex carbohydrates and lean proteins (Here’s my earlier post on high-protein PCOS breakfast ideas). Adequate hydration is also key to supporting your body's recovery process, so water is your friend in this phase.

Tailoring Your Workout Plan to Your Menstrual Cycle

In a nutshell, understanding and leveraging the power of your menstrual cycle can be the key to unlocking unbeatable workouts. By embracing the power of rest during menstruation, building strength and endurance during the follicular phase, harnessing peak performance during ovulation, and optimizing recovery and mindful training during the luteal phase, you can tailor your workout plan to optimize your fitness potential. 

Taking charge of your fitness journey means embracing the power of your body's natural rhythm. So, why not start syncing your workouts with your cycle?

in the words of st. Francis of Assisi, "Start by doing what's necessary; then do what's possible, and suddenly you are doing the impossible."

So, take that first step, embrace the hidden potential within, and unleash the unbeatable power of your menstrual cycle. Your body is ready, are you?