Did you know that as a woman you have a secret superpower ? No, it's not about lifting heavy weights or running for miles – it's about your menstrual cycle!
Your cycle is a powerful tool that can help you take your training to the next level.
When you learn to understand and utilize your body's natural fluctuations, your internal rhythm is your greatest ally.
Sounds exciting? Then let's discover together how you can design your training around your menstrual cycle to get the best out of yourself!
How does my menstrual cycle affect my training?
Your menstrual cycle is much more than just “the days of the month”. It affects your energy, your mood and, of course, your performance in sport.
These hormonal fluctuations are completely normal - but if you understand them, you can use them to your advantage.
In a nutshell:
The menstrual cycle begins on the first day of your period and ends the day before your next period.
A cycle usually lasts between 21 and 35 days.
It is divided into four main phases: Menstruation, follicular phase, ovulation and luteal phase.
These phases are controlled by the hormones oestrogen and progesterone, which are present in the body in different concentrations.
The hormones not only influence your physical condition, but also your mental strength, your mood and your motivation.
What phases are there in the female cycle?
The female menstrual cycle consists of several phases, all of which are controlled by hormonal changes. It is important that you know and understand these phases in order to optimize your training according to your cycle.
Menstruation (day 1-5)
Menstruation is the first phase of the cycle and begins on the first day of bleeding. During this phase, the hormone levels of oestrogen and progesterone drop to their lowest levels. This can make you feel tired and less motivated.
Your body is going through the shedding of the uterine lining, which for many is associated with discomfort such as cramps, back pain and general malaise. These symptoms can affect your energy and willingness to exercise intensively.
Follicular phase (day 6-14)
The follicular phase begins after menstruation. During this phase, oestrogen levels rise continuously while your body prepares for ovulation.
Oestrogen is an anabolic hormone that supports muscle building and regeneration. The increased production of this hormone often leads to an increase in energy and motivation.
Your body is now particularly good at building muscle and burning fat. The follicular phase ends with ovulation, which marks the transition to the next phase of the cycle.
Ovulation (around day 14)
Ovulation is the phase in which an egg is released from one of the ovaries. This is the peak of the cycle and usually takes place around day 14.
This is when oestrogen levels are at their highest, which can have a positive effect on your athletic performance. You probably feel the most powerful and have the greatest self-confidence. Your body is ready for peak performance.
Luteal phase (day 15-28)
The luteal phase, the last phase of the cycle, begins after ovulation. During this phase, the progesterone level rises while the oestrogen level slowly decreases.
These hormonal changes prepare the body for a possible pregnancy, but can also lead to mood swings, increased tiredness and an increased need for rest.
Many women have an increased craving for sweets and carbohydrates during this phase, which is related to the hormonal fluctuations.
How do I adapt my training to my menstrual cycle?
Now that you know the different phases of your cycle, you can adapt your training to get the best out of your body.
Training during menstruation
During menstruation, it is particularly important to listen to your body. Due to low hormone levels and the associated discomfort such as cramps and fatigue, it can be helpful to switch to gentler forms of exercise.
Exercise tips for the menstrual phase:
Gentle movements: Light exercise such as yoga, Pilates or walking can help to relieve menstrual cramps. It promotes blood circulation and reduces tension.
Rest periods: It's perfectly fine to cut back on exercise during this phase, or even skip it altogether if you're not feeling well. Your body is telling you what it needs and it's important to listen to it.
Hydration and nutrition: Make sure you drink enough and eat a balanced diet to keep your energy levels and mood stable.
Training during the follicular phase
The follicular phase is ideal for more intensive training. As your oestrogen levels rise, you will feel more energized and motivated. So it's a great time to work on your fitness goals and make progress.
Training tips for the follicular phase:
Intense training: this phase is great for more intense workouts such as strength training, interval runs or high-intensity interval training (HIIT). Your body is particularly receptive to training stimuli, which supports muscle building and fat burning.
Try something new: Use this phase to try out new training methods or sports. Your body is adaptable and can adjust well to new stresses, which makes this time ideal for varying your routine.
Set goals: Rethink your fitness goals and adjust them. You will find that you are particularly motivated to make progress during this phase. Set yourself challenging but achievable goals and work specifically towards them.
Training during ovulation
Ovulation is the perfect time to complete intensive training sessions. Your body is particularly powerful during this phase and can cope well with high loads.
Training tips for the ovulation phase:
Achieve peak performance: This phase is ideal for competitions or demanding training sessions. Use the energy peak to achieve new personal bests, whether in strength training, endurance sports or CrossFit.
Use explosive power: The body can now handle short, intensive loads particularly well. Interval training and high-speed strength exercises are therefore particularly effective. Use this time to work on your explosive strength and speed.
Boost your self-confidence: The ovulation phase is also a time when you feel mentally strong and confident. You can use this to tackle challenges with greater self-confidence and focus mentally on your sporting goals.
Training during the luteal phase
During the luteal phase, it can be useful to reduce your training somewhat and focus on more moderate units. During this phase, your body prepares for a possible pregnancy and uses more energy.
Training tips for the luteal phase:
Moderate training: During this phase, it can be useful to focus on longer endurance sessions, swimming or yoga. These exercises are less intense and help the body to prepare for the upcoming hormonal changes.
Plan for recovery: As your body uses more energy during this phase, it is important to prioritize recovery and regeneration. Don't overstrain yourself and allow yourself enough sleep and breaks.
Mental strength: This phase is also good for mental exercises such as meditation or breathing techniques to reduce stress and prepare yourself mentally for the challenges ahead.
How can I plan my training according to my cycle?
Planning your training according to the different phases of your cycle can help you improve your athletic performance while respecting your body's needs.
Here are some tips on how to go about it:
Keep a cycle diary: A cycle diary will help you recognize patterns in your energy levels, mood and exercise performance throughout your cycle. Make a note of how you feel during the different phases and what type of training works best for you.
Adapt your training: Adapt your training to the respective phase of your cycle. In low-energy phases such as menstruation and the luteal phase, you can reduce your training or switch to gentler forms of exercise. In high-energy phases such as the follicular phase and around ovulation, you can exercise more intensively.
Stay flexible: Be flexible and allow yourself to adjust your training spontaneously if you notice that your body needs more rest or more exercise on a particular day. Flexibility in your training will help you achieve better results in the long term.
How do I adapt my diet to my cycle?
Not only your training, but also your diet should adapt to your cycle. Depending on the phase of your cycle, your body has different needs and if you pay attention to this, you can further improve your performance.
Menstruation: During this phase, it is particularly important to make sure you get enough iron and magnesium. Dark green leafy vegetables, legumes and nuts are excellent sources. These nutrients help to maintain your energy levels and make you feel better overall.
Follicular phase: As your body is now set to build muscle, a protein-rich diet is beneficial. Lean meats, fish, eggs and plant-based proteins such as tofu and quinoa are ideal foods. Complex carbohydrates are also important to stabilize your energy levels and ensure you have the power you need for your workout.
Ovulation: Your body is working at full speed and you need enough energy. A balanced diet with a good mix of proteins, healthy fats and carbohydrates will give you the power you need to perform at your peak. Also remember to drink enough.
Luteal phase: Cravings can be more common during this phase, especially for sweets. Try to satisfy them with healthy snacks such as fruit, nuts or wholegrain products. Omega-3 fatty acids from fish or flaxseed can help reduce inflammation and stabilize your mood.
How to use your cycle for your training
As you can see, your menstrual cycle is not an obstacle, but an opportunity to make your training more efficient.
By planning your training according to your cycle, you can improve your physical and mental performance.
So listen to your body, adapt your training flexibly and use every phase to get the best out of yourself!
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