There are ways to adjust your fitness choices to suit your fluctuating hormones with the steps we are about to discuss. Monitoring your cycle would allow you best manage your workout routines and your fluctuating hormones with your monthly flow. This would best help you regulate your workout programs from simple dumbbells to intense weightlifting.
There are four different phases to your monthly cycle that help determine how intense your exercise should be, and these routines that best benefit your body. Your workout plans changes as the phases of near your time of period. This means, your workout routine ought to slow down and become less intense and more comfort driven.
(7 -10 days) The follicle phase
This phase involves the preparation of egg release from the ovary. The hormones in the body are minimal plateau level, and this is why your physical energy is high.
It is best to make use of this period more for workout use because you are stronger during this period. Do all the heavy lifting, cardio, cycling, boxing or even wrestling that best fit your workout options. You could also use this period to try out new workout routine since this clean phase gives you the opportunity to explore as much as you want.
(3 -4 days) The ovulatory phase
The ovulatory phase happens just in the middle of the menstrual cycle when the body produces luteinizing hormones. These hormones are responsible for the release of the egg, and it is also at this point more testosterone, and oestrogens are presented in the body, and this process maximises your energy levels. This period is best to increase the intensity of your workout.
Your gym routine would require some level of self-motivation at this phase. You could try high-intensity interval training with workout partners to help encourage you to get the most out of the energy release.
(10 -14 days) The luteal phase
The female body hit the luteal phase after ovulation, and it happens where the lining of the uterus thickens to prepare the body for a pregnancy. The luteal phase is felt as two different halves; first, your oestrogen and progesterone would be strongly felt as well as the surge of testosterone. Intense workout plans are best during this period. It is best to take advantage of your workout plans especially with routines that require more physical training.
The second half of the luteal phase, however, has oestrogen and progesterone on the minimal in the body. You might start to feel more fatigued than usual, and is recommended you reduce the intensity of your workouts. Simple routines like yoga, walking, or pilates classes could be taken advantage off. Ensure that you still enjoy your daily routines without excess effort to strain the body because your body energy is lower than usual.
(3 -7 days) The Menstrual Phase
This is also known as the period phase where you have your monthly flow. You might want to listen to your body at this point because you tend to be very sensitive at this point and might need to change your workout plan altogether. You should consider resting when you feel tired on the first few days that your flow starts by taking a break from the gym to relax. Exercises like mild yoga, walking is still recommended if you feel the need to do something physical but always ensure you take naps before or after.
Resting can be just what your body needs especially when you feel drained. Working out during your period would make you burn more adrenal energy, hence making you even more tired and worn out. Respecting your body’s need to rest during your monthly flow helps it benefit more with its physical strength.
Don’t assume you have enough energy to push yourself hard for heavy lifting when in fact, you don’t. Your body sends all the right messages letting you know what it needs and don’t need; to capacity it can handle strenuous activities.