If you get your period, you might have noticed that you feel less motivated, that your workout phase is less intense, or that recovery is worse at certain times of the month. This is because your menstrual cycle directly impacts a range of training-related factors, including metabolic rate and strength. If we take the time to understand the hormonal shifts that occur throughout our menstrual cycle, we can use them to our advantage. Finally, understanding your menstrual cycle can become one more tool in your toolbox for maximizing progress.
Below Are Workout Phase For Women With Their Menstrual Cycle
Follicular Workout Phase
The follicular phase lasts from the day you get your period until the day you ovulate. During this time, the follicles in the ovaries mature. The first 5 to so days of this phase make up the menstrual phase, or the days during which you actually discharge blood and tissue from the lining of your uterus. On day 1. Estrogen is at its lowest. Then estrogen increases to stimulate follicular growth.
The Ovulation Workout Phase
A mature egg is released by the ovaries and becomes available to be fertilized by sperm. Estrogen and LH are at their highest on the day of ovulation. Progesterone starts to increase, and body temperature increases.
Luteal Workout Phase
The luteal phase lasts from the day after you ovulate until the day you start your period. The lining of the uterus will start to thicken to prepare for a possible pregnancy. Progesterone, estrogen, and body temperature increase and then start to decrease if the egg is not fertilized. The luteal phase lasts approximately 14 days and then the cycle restarts if the egg is not fertilized.
Proceed As Usual During Menstruation
It might seem counter-intuitive but menstruation is not necessarily the time when your body needs to rest. Body temperature, metabolic rate, and insulin sensitivity should be at your normal, “baseline” levels during menstruation, so you can continue training as normal so long as you feel comfortable doing so.
During Follicular Workout Phase, Train Hard
Due to higher testosterone levels and the potential for increased muscle gains and strength during the follicular workout phase, this may be a good time to hit the weights hard and plan your heaviest, most intense strength workouts. You may even find that you have a higher tolerance for pain. On the other hand, metabolic rate may be lower during this workout phase, resulting in your energy expenditure at rest being a little bit lower than usual. This shouldn’t be an issue if you take advantage of the potential for increased strength and endurance and get in some high-intensity workouts during this phase. While the follicular phase and the day of ovulation may be good times to perform maximum strength tests, risk of injury may be higher as you approach ovulation due to hormonal fluctuations like increased estrogen, so be sure to warm up adequately before starting this intense workout phase.
