Have you ever noticed that on some days you’re revved up and ready to hit the gym? Whereas other days, you feel tired and sluggish, and more inclined to just rest? Well, there’s a good reason for that – your hormones are fluctuating due to your menstrual cycle.
For many years, women have been taught to work out the same way each day no matter where they are in their menstrual cycle. As a fitness enthusiast, I’ve recently been trying a workout trend called cycle syncing, which focuses on customizing exercises according to your hormone levels during different phases of the month. The premise of this type of fitness routine is that it’s designed to unlock maximum fitness results with less energy expenditure and even reduce PMS symptoms! Cycle syncing exercises can help us maximize our body’s potential each month.
The Origin of Cycle Syncing
As explained by The Everygirl, “Functional nutritionist Alisa Vitti first introduced women to this concept in her book WomenCode. She’s since trademarked her hormone balancing protocol called the Cycle Syncing® Method. The Cycle Syncing® Method helps menstruating people move, eat, and work in a way that respects their hormones through each phase of their cycle. People who practice cycle syncing workouts often experience mental and physical benefits, including better sleep, reduced PMS, and increased energy.”
Drawing upon the idea that our bodies experience fluctuating hormonal and physical shifts throughout our menstrual cycle, we can maximize the effectiveness of exercise by tailoring our routine to these changes. Through cycle syncing exercises, you can enjoy optimal results from your workouts.
Here’s an example of a cycle-syncing fitness routine that you can follow, including a variety of exercise types that are ideal to do during each phase of the menstrual/hormonal cycle throughout the course of each month.
Menstrual Phase (Days 1-5):
During this phase, you may feel exhausted and experience cramping and bloating. It’s essential to be mindful of your body and allow yourself to rest, while still engaging in light physical activity to encourage blood circulation as well as ease any discomfort that arises. Yoga, walking or gentle Pilates are excellent choices during this period.
Follicular Phase (Days 6-14):
As your estrogen levels elevate, you will likely find yourself feeling more invigorated and inspired to be active. This is the perfect opportunity to begin strength training and HIIT in order to build muscle mass and enhance metabolism.
Ovulatory Phase (Days 15-18):
Now is your chance to take full advantage of the natural energy boost that comes with this phase in your menstrual cycle. Ramp up your workout routine by including more vigorous activities such as high-intensity interval training (HIIT) or cycling, which can not only help you burn calories but also improve cardiovascular health and endurance.
Luteal Phase (Days 19-28):
During the period when progesterone concentrations are at their highest, you may find yourself exhausted and experiencing PMS. To relieve stress and help your body relax, try doing low-impact exercises such as yoga, or Pilates or going for a leisurely stroll.
By synchronizing your exercise routine to fit within the context of your menstrual cycle, you can maximize your physical fitness and energy levels while decreasing PMS symptoms. Nevertheless, it’s essential to heed what our body is telling us– everyone’s cycle is one-of-a-kind, so a regimen that works for someone else may not be suitable for you.
To make the most of your exercise routine, tune in to your body and give it what it needs. Cycle syncing exercises can help you better understand the natural rhythm of your menstrual cycle, assisting you as you work towards optimizing fitness levels and maintaining energy throughout. Give cycle syncing a go; you may be astounded at how much difference this strategy makes!