Cycle Syncing Your Workouts

But how does the menstrual cycle affect physical activity?

During the menstrual phase, estrogen and progesterone levels are low, which can lead to feelings of fatigue and sluggishness. This is the time to take it easy with low-impact exercises like yoga, pilates, or walking. You can also prioritise restorative practices like stretching or foam rolling to aid in recovery.

As we move into the follicular phase, estrogen levels begin to rise, which can increase energy levels and endurance. This is a great time to focus on high-intensity cardio and strength training exercises that will challenge your body and push your limits. Try adding more weights to your strength training routine or increasing the intensity of your cardio workouts.

During the ovulatory phase, estrogen levels are at their peak, which can improve muscle strength and power. This is an excellent time to focus on explosive, power-based exercises like sprinting or plyometrics. You can also prioritise exercises that target specific muscle groups, such as squats or deadlifts, to take advantage of increased strength.

Finally, during the luteal phase, progesterone levels rise, which can lead to feelings of fatigue and decreased energy. This is another time to take it easy with low-impact exercises like yoga or walking. You can also prioritise restorative practices like foam rolling or stretching to aid in recovery.