Menstruating people can maximise their exercises by aligning them with their menstrual cycle, which can improve efficacy and accommodate monthly hormonal swings. Menstrual cycle synchronisation is the term for this method, which matches workout schedules to the various stages of the menstrual cycle while taking into account the mood swings and fluctuating energy levels brought on by hormonal changes.
Meenal Pathak, the founder of Mee Studio in Noida and a well-known fitness teacher, emphasises in an India Today article the need of identifying the regular mood and energy swings brought on by hormonal changes during the menstrual cycle. Making use of these variations might lead to more intense training sessions during specific stages.
There are several important periods in the menstrual cycle, and each one is essential to maintaining reproductive health. Here’s a basic overview:
- Menstruation (Days 1–5): This phase is marked by low hormone levels, particularly progesterone and oestrogen, and starts with the initiation of menstrual bleeding.
- Follicular Phase (Days 1–13): This phase lasts until ovulation and overlaps with menstruation. Rising oestrogen levels prime the uterine lining, while follicle-stimulating hormone (FSH) stimulates the ovaries to create follicles.
- Ovulation (about Day 14): A spike in luteinizing hormone (LH) marks the midway of the menstrual cycle, when a mature egg is released. The best time to try for a pregnancy is during this fertile phase.
- Luteal Phase (Days 15–28): Progesterone is produced by the corpus luteum following ovulation. Hormone levels drop in the absence of fertilisation, causing the uterine lining to shed and a new cycle to begin.
Jashan Vij, a Health and Fat Loss Coach, suggests adjusting exercises to each menstrual period in order to efficiently sync workouts. For example, it may be helpful to concentrate on gentler activities and flexibility during menstruation. Workouts might get more vigorous during the follicular period as energy levels rise. Strength training and relaxing activities may be beneficial for the luteal phase, while high-intensity training may be necessary for ovulation.
Knowing and integrating workouts with the menstrual cycle helps maximise training, improve general health, and make fitness regimens more in touch with the body’s natural rhythms.
