According To-Exercises That’ll Go With The Phases Of Menstrual Cycle , Menstruation is a cyclical process in which a woman’s body goes through a series of changes each month as it prepares for pregnancy. It is normal for a woman to experience mood swings, changes in energy levels, pain, discomfort, and fatigue during this period. However, should this biological process dictate your way of life? In all phases of the menstrual cycle, you can maintain an active and healthy lifestyle.
This is the table of contents
Menstrual Cycle Phases
Menstruation is caused by hormonal shifts. The four key hormones responsible are oestrogen, progesterone, testosterone, and LH.
Menstrual phase – This is the bleeding phase when the uterus sheds its lining called the endometrium. It lasts for 4-6 days after the first day of the period. Progesterone and oestrogen levels are low during this phase, which reduces energy and motivation to exercise. Blood loss causes more muscle cramping and fatigue.
After the end of menstruation, the follicular phase begins. During this process, oestrogen levels begin to rise as the body prepares to regenerate the egg and endometrial lining. As a result, the body is ready for higher-intensity training. The rising oestrogen levels give a greater surge of energy.
During the ovulation phase, the levels of the LH hormone are at their highest during the middle of the menstrual cycle. The ovulation phase typically lasts about 3 days. The oestrogen levels will still be high, which will make you feel energetic and active during this period.
The luteal phase is the longest of the four phases of the menstrual cycle. It lasts for approximately 14 days. You’ll feel energetic and active during the first half of the luteal phase as oestrogen levels are higher than progesterone levels. As the progesterone levels rise in the second half of the luteal phase, oestrogen levels begin to drop. This causes fatigue and sluggishness. The menstrual phase begins after the luteal phase.
Exercises based on your menstrual cycle
To exercise during menstruation safely, you should work with your body, not against it. This will not only yield desired results but will also protect your body from injuries and hurtful episodes.
Exercise during menstruation
Studies show that exercise during menstruation helps reduce period pain since the body is low on energy during this phase. During the menstrual phase, aim for a 20-30 minute workout.
During the menstrual phase, you should do the following exercises:
- Cardio with low intensity
- Strength training with low volume
- Practicing yoga
- Light weight training for sculpting
- Taking a swim
- Ride a bike
- Taking a walk
- Walking is the best exercise for reducing period pain, according to studies.
- Exercise during the follicular phase
- Exercises that improve cardiovascular health
- Taking a run
- The dance
- Exercise during the ovulation phase
- It is during the ovulation phase when the mature egg is released. High levels of LH hormone facilitate this, so intense workout regimens can be undertaken. Consider exercising for one hour during this time.
- During the ovulation phase, you should do the following exercises:
- Intense interval training
- Taking a run
- The rowing machine Also Read-Exercises That’ll Go With The Phases Of Menstrual Cycle
Exercises that increase cardiovascular fitness
In the first half of the luteal phase, oestrogen levels are high, aiding in the thickening of the uterine lining, while in the latter half, progesterone levels are high. This progesterone surge causes energy levels to drop. It is best to slow down training and focus on adequate recovery during the latter phase. It is ideal to work out for 45 minutes during the luteal phase.
During the luteal phase, you should perform the following exercises:
Exercises with low impact
Taking a swim
Taking a walk
Bike riding for fun
Weights with moderate repetitions
Machine for rowing
Workout with Pilates
Understanding your menstrual cycle will help you to better understand your body and how it works. Being aware of ‘why you feel the way you do’ allows you to take a conscious approach towards your activities and habits, which can help reduce the negative side effects of hormonal fluctuations. Cycle syncing allows you to match your nutrition and fitness according to the phases of menstrual cycle, which can help you get over these changes in a better way. Choosing the fitness regimen and intensity of exercise during menstruation, depending on the stages of menstrual cycle, will allow you to reap maximal benefits despite these fluctuations.Exercises That’ll Go With The Phases Of Menstrual Cycle
Exercises for Different Phases of Menstruation