We women know how the rush of crazy hormones impacts our moods and body responses throughout the month. Cycle syncing, a concept introduced by functional nutritionist Alisa Vitti, talks about how we can sync our diet and workout sessions with different stages of our menstrual cycle. Here, we will talk about the cycle syncing workouts.
Due to the fluctuations of our hormones, in each phase of the cycle, our body responds differently to different workouts. So, picking the right workouts and intensity levels can help us to enjoy many benefits. We can lose weight quickly, improve our metabolism, grow lean muscles, and minimize hormonal imbalance by syncing our workouts with our menstrual cycle. In addition, cycle syncing boosts our fertility and libido.
Let’s explore and know how we need to plan these workouts and what the best workouts are for different stages of our cycle.
How To Plan The Cycle Syncing Workouts?
Cycle syncing workouts are great for all women. However, this practice will be especially beneficial for you if you are trying to get pregnant, want to increase your libido, or are feeling fatigued all the time. In addition, syncing your workouts with the menstrual cycle will help you if you weigh on the higher side of the scale and have polycystic ovarian syndrome or PCOS.
However, to optimize the benefits of the cycle syncing workouts you need to plan them right. Don’t worry, as I am here with an easy guide for you.
Track Your Menstrual Cycle
We all know how important this is! Tracking your menstrual cycle is very important for planning the cycle syncing workouts and knowing in which stage of the cycle you are in. In this context, I must share a brief note about the different phases of our menstrual cycle.
What Are The Different Phases Of Our Menstrual Cycle?
There are four stages of our menstrual cycle. Having an idea about these four phases will help us to know why our body and mind feel the way they feel during different times of the month. Also, once you are aware of the phases, you will understand how your body responds to these workouts.
Winter Or Menstrual Phase
The menstrual cycle, or the winter phase, starts from the first day of your period, and it will continue for around three to seven days. In this phase, the levels of your sex hormones drop, and as you lose blood and nutrients, the immune system and energy levels become low.
So, it is the phase for women to catch some rest and allow their bodies to rejuvenate.
Spring Or Follicular Phase
The spring or follicular stage begins as your menstruation ends. This phase is seven to ten days long. This stage gets its name as the brain releases the follicle-stimulating hormone or FSH. This hormone prepares your ovaries for ovulation and egg implantation. The sex hormone levels are very high at this stage, boosting your libido. This phase is ideal for running and hiking.
Summer Or Ovulatory Phase
The summer phase is during the twelve to seventeen days between your cycle. The sex hormones reach their peak at this phase, making you feel the most energetic, sexiest, and confident. HIIT and cycling are the two most effective exercises at this phase.
Fall Or Luteal Phase
This is the phase after the ovulatory phase, and the estrogen and testosterone levels start dropping. The progesterone level however shoots up in the fall stage. It’s the phase to pamper ourselves and eat nutritious food. Pick exercises of low-intensity levels to avoid stress and the increase in the secretion of cortisol levels.
Check How You Feel
Along with tracking your menstrual cycle, you must also check how you feel at a particular stage of your menstrual cycle. Especially if you suffer from hormonal imbalance or PCOS, you need to be mindful of your feelings. It helps you to plan your workout for the day.
When In Doubt, Mix Your Workouts
If you are unable to track your menstrual cycle, it’s always best to mix and match your workouts. For the ovulatory, follicular, or the beginning of the luteal stage, you can choose strenuous workouts to match your energy level. For the late luteal phase and menstrual phase, pick mild to moderate exercises.
What Are The Best Cycle Syncing Workouts For Every Stage?
Now that you know how you can plan your cycle syncing workouts, it’s time to learn what the best exercises are for each stage of your menstruation cycle.
Best Workouts For Your Menstruation Phase
As I have just mentioned, you need to allow your body to rest and rejuvenate during your menstruation phase. You must avoid any form of high-intensity workout at this stage. High-intensity workouts in the menstruation phase will shoot up the cortisol level, boosting fat storage and loss of muscles.
Ideal workouts for this phase are:
- Low-impact Strength Training
- Mat Pilates
- Foam Rolling
- Yin Yoga
Best Workouts For Your Follicular Phase
At this stage, you feel energetic and there is a decrease in the cortisol level. High-intensity workouts are great at this stage to lose weight faster. The right workouts at this stage also help you develop lean muscles. The best workouts for this phase are:
- Cardio Activities
- Power Vinyasa
Best Workouts For Your Ovulation Stage
Your energy levels are at their peak, and you feel more confident at this stage. So, you must choose high-intensity workouts at this stage. Some of the best workouts for this stage are:
- Cardio Workouts
Best Workouts For Your Luteal Stage
The estrogen and testosterone levels are still high at this stage, and so is your energy level. The energy level begins to drop as the progesterone level begins to rise. You have to focus on your flexibility while deciding the workouts for this phase.
Some of the best workout options for this phase are:
- Low-incline Walking
- Strength Training
Cycle syncing workouts are the best way to allow your body to adjust to the hormonal changes and respond properly. This is important if you want to remain consistent in your weight loss journey. Also, syncing workouts with your menstrual cycle is a great way to boost your metabolism and keep your cortisol level in check.
Are you planning to start cycling syncing exercises anytime soon? Don’t forget to share your experience.