Why You Need to be Cycle Syncing
A monthly hormonal dance known as the menstrual cycle is complex and individualized. However there are a few simple truths for each person experiencing menses: 1. There are four phases 2. Your hormones conduct the rhythms your body adjusts to. 3. Outside factors (like your exercise and diet) can disrupt or support your natural cycles. When you tailor your workouts to each phase of the menstrual cycle you can experience better performance, optimized recovery, and overall well-being. Sounds like a win-win to us!
Phase 1: Menstrual Phase (Days 1-7)
Think about how you typically feel during your menstrual phase? (E.g., energy levels, mood, any specific symptoms) During the menstrual phase, which typically lasts from day 1 to day 7 of your cycle, many women experience lower energy levels, fatigue, and possible discomfort due to menstrual cramps. It's essential to listen to your body during this phase and adjust your workouts accordingly. Honor your lower energy levels, take STRETCH class, and prioritize rest throughout your week.
Workout Recommendations:
Choose low-intensity exercises like walking or STRETCH class to help alleviate cramps and reduce stress.
Focus on movements that promote blood flow to the pelvic area, such as our specialized hip-opening stretches found in STRETCH class.
Phase 2: Follicular Phase (Days 8-14)
During the follicular phase, which follows the menstrual phase and lasts from day 8 to day 14, estrogen levels start to rise, leading to an increase in energy and mood! Strength and endurance improves during this time! Now’s a great time to try something new and work toward your goals!
Workout Recommendations:
Gradually increase the intensity of your workouts to match your rising strength and stamina.
Consider trying new activities or exercises that challenge your body in different ways.
Engage in high-intensity interval training (HIIT) or strength training to capitalize on the increased energy and endurance. Now is the time for SWEAT
Focus on explosive movements and workouts that challenge your limits.
Remember to stay hydrated and listen to your body's cues, as this phase may also come with an increased risk of injury due to elevated hormone levels.
Phase 3: Ovulatory Phase (Days 15-17)
The ovulatory phase is a short but crucial phase when an egg is released from the ovaries. During this time, you may experience a surge in energy and heightened performance capabilities. This is typically when you feel the best, strongest, sexiest version of yourself. You go!
Workout Recommendations:
Incorporate aerobic exercises to take advantage of increased energy levels. It’s a great time for STEP class. STEP will challenge your endurance and stamina all while keeping the workout light and fresh! Plus STEP class builds bone density (did you know women are at higher risk for osteoporosis?) and works the neurological pathways (we’re also at higher risk for Alzheimer’s disease!)
Phase 4: Luteal Phase (Days 18-28)
The luteal phase is the last phase of the menstrual cycle, leading up to menstruation. During this phase, progesterone levels rise, which can lead to mood fluctuations, water retention, and decreased energy. Oy. Be gentle with yourself and eat high fiber foods to combat any constipation or bloating you may feel.
Workout Recommendations:
Prioritize strength and stability exercises in SCULPT class to support your body during this phase.
Stay for the cool-down to promote relaxation. This will help manage stress and mood swings.
Be gentle with yourself and avoid pushing your body to its limits; instead, focus on maintaining a consistent workout routine.
Understanding the four phases of the menstrual cycle and syncing your workouts accordingly can empower you to work with your body's natural rhythm rather than against it. This is the science behind MARGO’S methodology. We believe your workout can always help and never hurt! By tailoring your exercises to each phase, you can optimize your performance, support your hormonal health, and improve overall well-being. Remember listen to your body and adjust your workout plan accordingly. You can always reach out if you have any specific questions or concerns about your workout. MARGO’S can provide specific guidance for you. If you’re concerned about your experience during your menstrual cycle, start with your OB-GYN. They can help point you in the right direction.