Learning About Exercise and Your Menstrual Cycle

Your menstrual cycle is a natural and essential part of your life, and it has a more significant impact on your exercise routine than you might think. Understanding the relationship between exercise and your menstrual cycle can help you tailor your fitness regimen to your body's unique needs, ensuring you stay active and healthy throughout the month.



Exercise and Your Menstrual Cycle: A Monthly Journey


Your menstrual cycle is a monthly journey, typically lasting around 28 days, although it can vary from person to person. It consists of four distinct phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Each of these phases has its own set of hormonal fluctuations that can affect your energy levels, strength, and overall exercise performance.


Menstrual Phase: Embrace Rest and Recovery


The menstrual phase, often associated with your period, is a time for rest and recovery. During this phase, your energy levels may be lower, and you may experience discomfort and fatigue. It's essential to listen to your body and adapt your exercise routine accordingly. Gentle, low-impact exercises like yoga or walking can be more comfortable during this time. Focus on self-care and rest to support your overall well-being.



Follicular Phase: A Time for Building Strength


As you transition into the follicular phase, your body's hormone levels begin to rise, leading to increased energy and a sense of renewal. This is an excellent time to focus on building strength and endurance in your workouts. You may find it easier to engage in more intense activities, such as strength training, cardio, or high-intensity interval training (HIIT).


Ovulatory Phase: Push the Limits


The ovulatory phase is characterized by a surge in estrogen, which can enhance muscle recovery and endurance. During this phase, you might experience an increase in strength and energy. It's an excellent time to challenge yourself with vigorous workouts, such as intense cardio sessions, group fitness classes, or any activities that push your limits.



Luteal Phase: Adapt and Listen to Your Body


In the luteal phase, progesterone levels rise, and you might notice changes in your body and energy levels. Some women experience bloating and mood fluctuations during this phase, making it important to adapt your exercise routine accordingly. Consider incorporating exercises like Pilates or swimming, which can provide a balance of movement and relaxation.


Mindful and In Tune with Your Body


Understanding the connection between exercise and your menstrual cycle is an opportunity to become more mindful and in tune with your body's needs. Keeping a menstrual cycle diary can help you track your energy levels, moods, and exercise preferences throughout the month. By tailoring your workouts to your specific phase, you can optimise your fitness journey and make it a more enjoyable and sustainable part of your life.



Embrace the Cycle


Embracing the relationship between exercise and your menstrual cycle can empower you to make the most of your fitness routine. Rather than viewing your menstrual cycle as an obstacle, see it as an ally in your journey towards a healthier, more balanced lifestyle. Listening to your body and adapting your exercise routine accordingly ensures that you stay active and maintain your well-being throughout the month.


 Bo+Tee is here to support you in your fitness journey, providing activewear that's as adaptable as you are. Stay in tune with your body, embrace the cycle, and keep moving towards your health and fitness goals.