For many women, the menstrual cycle can be a source of discomfort and inconvenience. However, understanding the relationship between exercise and the menstrual cycle can help women optimise their fitness routines and improve their overall well-being.
The menstrual cycle consists of four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Each phase is characterised by changes in hormone levels, which can impact physical performance.
The Menstrual Phase
The menstrual phase is the first phase of the menstrual cycle and lasts for approximately five to seven days. During this phase, the uterus sheds its lining, and women may experience cramps, fatigue, and mood swings.
From an exercise perspective, the menstrual phase can be challenging. Hormone levels are at their lowest during this time, which can lead to decreased energy and motivation. Additionally, women may feel self-conscious or uncomfortable due to menstrual symptoms.
However, exercise during the menstrual phase can also have benefits. Some women may find that exercise helps alleviate cramps and improve mood. Low-impact activities such as yoga or swimming can be particularly helpful during this phase.
The Follicular Phase
The follicular phase is the second phase of the menstrual cycle and lasts for approximately 10 to 14 days. During this phase, hormone levels begin to rise, leading to an increase in energy and motivation.
From an exercise perspective, the follicular phase is an excellent time to focus on strength training and high-intensity workouts. Hormones such as testosterone and estrogen are at their highest during this time, which can lead to improved muscle growth and endurance.
The Ovulatory Phase
The ovulatory phase is the third phase of the menstrual cycle and lasts for approximately three to five days. During this phase, the ovary releases an egg, which can lead to an increase in hormone levels.
From an exercise perspective, the ovulatory phase is an excellent time to focus on endurance training. Hormones such as estrogen and luteinising hormone can improve oxygen uptake and increase endurance, making it easier to push through longer workouts.
The Luteal Phase
The luteal phase is the fourth and final phase of the menstrual cycle and lasts for approximately 10 to 14 days. During this phase, hormone levels begin to drop, leading to a decrease in energy and motivation.
From an exercise perspective, the luteal phase can be challenging. Some women may experience bloating, cramps, and mood swings, which can make it difficult to stick to a consistent workout routine.
However, low-impact activities such as walking or yoga can be helpful during this phase. Additionally, focusing on self-care activities such as stretching or massage can help alleviate symptoms and improve overall well-being.
In conclusion, understanding the connection between exercise and the menstrual cycle can help women optimise their fitness routines and improve their overall well-being. By paying attention to the different phases of the menstrual cycle and adjusting their workouts accordingly, women can achieve their fitness goals while minimising discomfort and maximising benefits.
References:
“Effects of the menstrual cycle on exercise performance.” Medicine & Science in Sports & Exercise. https://journals.lww.com/acsm-msse/Abstract/2000/05000/Effects_of_the_Menstrual_Cycle_on_Exercise.2.aspx
“Hormonal fluctuations during the menstrual cycle: implications for exercise performance.” Journal of the International Society of Sports Nutrition. https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00366-5
“The menstrual cycle and exercise performance: implications for women’s health and athletic performance.” Women’s Health. https://journals.sagepub.com/doi/abs/10.2217/whe.13.74
“Exercise and the menstrual cycle.” Women’s Sports Medicine and Rehabilitation. https://www.tandfonline.com/doi/abs/10.1080/15438620500341202
“Menstrual cycle phase and its relationship to exercise performance.” Journal of Sports Sciences. https://www.tandfonline.com/doi/abs/10.1080/026404102317366699
