Why Cycle Syncing Could Be the Best Workout Hack of Your Life
You might be thinking, what does the menstrual cycle have to do with training?
For a long time, I had no clue either. I was following mainstream advice, training ‘like a man’ and definitely not getting results like a man!
Some days I would head to the gym smash a personal best, feel energised and motivated. Only a few days later, to feel lethargic, grumpy and find the same weight from a few days ago felt like I was trying to lift a car. Can you relate?
There is a reason for this… It could very well be your menstrual cycle!
Unlock the Power of Your Menstrual Cycle for Better Results
For too long, the conversation around fitness and the menstrual cycle has been hushed or ignored. Research about optimal fitness routines, diets and programmes has been done on the male physique and with male participants. This research has then been turned into programmes given to women. Sounds logical right?
It’s actually very illogical. Female physiology is drastically different to male physiology. A male has a 24 hour hormone cycle, resetting each day (what a dream!). While a female, has a hormone cycle that can last between 25-35 days. Not only does female physiology drastically differ from male physiology, it also differs from female to female. This is why individualised programmes are so important. We are all unique.
I want to let you in on a little secret. There is a way to optimise your fitness journey. It starts by syncing your workout routine with your menstrual cycle. This alone, could help to unlock greater levels of energy, strength, and recovery. Intrigued? You should be. Today, we’re diving deep into how you can optimize your fitness journey by simply listening to your body's natural rhythm. Let’s get started!
Should You Sync Your Workouts to Your Cycle?
Absolutely. The menstrual cycle influences energy levels, mood, and even physical capabilities. By aligning your exercise regimen with the different phases of your cycle, you can leverage hormonal fluctuations to your advantage, enhancing your fitness outcomes and overall health. Research suggests that tailoring your workout intensity and type to your menstrual phase can improve your performance, reduce injury risk, and increase your enjoyment and adherence to physical activity. This method not only promises enhanced physical performance but also aligns with your body's natural rhythms, potentially reducing PMS symptoms and boosting overall well-being.
How Do I Align My Workouts with My Period?
Menstrual Phase (Days 1-5): Start with gentle, restorative activities like yoga or light walking. Energy levels are generally lower, and the body is in a state of shedding and renewal. It's a time for nurturing and minimal intensity.
Follicular Phase (Days 6-14): As your energy surges with rising estrogen levels, incorporate more intense activities such as HIIT, and heavy strength training (6-8 reps). This phase is ideal for pushing your limits and building muscle.
Ovulatory Phase (Day 15-17): With estrogen at its peak, you're likely to feel at your strongest. It's the perfect time for challenging workouts, personal bests, and trying new activities. However, be mindful of joint health, as some studies indicate a higher risk of injuries during this time.
Luteal Phase (Days 18-28): As energy levels begin to wane with the rise of progesterone, focus on moderate activities like brisk walking, moderate cycling, and strength training. This phase is about maintaining fitness while honoring your body's need for a slower pace.
How Do You Sync Periods with Training?
Syncing your period with training involves listening to your body and being flexible with your workout intensity and type. It requires tracking your cycle and planning your workouts accordingly. Start by observing how you feel during each phase of your cycle and adjust your exercise intensity to match your energy levels. Over time, you'll find a rhythm that works best for your body.
What is the App for Cycle Syncing Workouts?
Several apps on the market can help you track your menstrual cycle and suggest workouts that align with each phase. Apps like "MyFlo" and "Clue" offer features for cycle tracking and provide insights into how your cycle affects various aspects of your life, including exercise. These tools can be invaluable for planning your workouts around your menstrual cycle, making it easier to stay in sync with your body's natural rhythms.
Enhancing Your Routine with Breathwork
In addition to cycle-synced workouts, incorporating breathwork can significantly improve PMS symptoms and overall well-being. Breathwork practices can help manage stress, improve oxygen flow, and enhance focus, making them a perfect complement to your exercise routine, especially during the more challenging phases of your cycle.
In Conclusion
Syncing your workouts with your menstrual cycle is not just a trend; it's a scientifically backed approach that respects your body's natural processes. By tuning into your body's signals and adjusting your exercise routine accordingly, you can maximize your fitness gains, mitigate PMS symptoms, and enjoy a more harmonious relationship with your body. Remember, the key is flexibility, understanding, and a bit of planning. With the right tools and mindset, you can transform your fitness routine into a more effective and enjoyable journey.
