Data from Mindbody’s 2023 Wellness Index report showed that 35% of women between 18-50 are structuring their workouts based on their menstrual cycle. Overall, the data showed they were more engaged across wellness dimensions than those who don’t take the phases of their cycle into account when planning workouts.These women were noted to be more likely than those who do not to meet their daily water and nutrition needs, get adequate sleep, feel connected to their community, feel spiritually fulfilled and feel generally happy.
Some other findings showed that women who structured their workouts based on their cycle were also more physically active all around than those who did not structure workouts that way. They were also found to prefer women-only gyms and fitness studios. Additionally, they earned more and spent more on wellness services. Lauren McAlister, Mindbody and ClassPass Wellness Council member, explains,
“Recently, the conversation around cycle syncing has increased both in the wellness space and in the media. We wanted to understand how that might be impacting fitness routines, specifically. We see [structuring workouts with the menstrual cycle in mind] as an exciting and empowering thing, both for consumers and practitioners looking to provide the best wellness experiences possible for their clients. With a deeper understanding of the four phases of the menstrual cycle, consumers can be more in tune with themselves and better able to customize their workouts and communicate their needs with an instructor or trainer throughout the month.”
The Benefits of Syncing Your Workouts To Your Menstrual Cycle
As hormones shift throughout the cycle, there are different physical, mental, and emotional changes that accompany those fluctuations. You may notice changes in your energy level and motivation for different types of movement. There are four phases of the menstrual cycle:
The Menses Phase, during which you are bleeding (usually days one to five;)
The Follicular Phase, which is the phase leading up to ovulation, typically day six to 14;
The Ovulatory Phase, during which ovulation occurs (generally occurs around day 14 in a 28-day cycle);
The Luteal Phase, the time between ovulation and the start of your next period, or day 15 to 28 in a 28-day cycle.
That said, many women do not have a 28-day cycle. A
“normal”
cycle is generally considered to be 21 to 35 days. While tracking one’s cycle can be helpful for any person who menstruates, those who may have irregular or abnormal cycles can still benefit from tuning into their body and noticing how they are feeling in their body when considering which types of exercise to do.
Dr. Jolene Brighten, NMD, FABNE, Author of Is This Normal, says,
“There are times in our cycle where hormones can have more influence over our performance. For example, in the luteal phase, your rising progesterone levels can lead to higher body temperature. This may make it more difficult to have a satisfying hot yoga session, train outside in the summer or push yourself in a humid environment. Knowing this, you can choose a different workout or modify it to meet your needs. For example, instead of hot yoga, maybe you choose a different form. Or instead of a midday workout, you opt for early morning with breathable clothing in a well ventilated area.”
The Best Types of Movement For Each Phase Of Your Cycle
Brighten encourages tuning into your own body’s needs, but being aware of some general guidelines may be helpful to keep in mind if you’re new to factoring your cycle into your workout routine.
“With estrogen and testosterone up in the follicular phase, HIIT, maxing out on weight lifting, and more intense workouts are generally well tolerated in this phase.”
As you near your ovulation phase, Dr. Brighten explains,
“you’ll experience a surge in estrogen, which can leave you feeling like your energy is much higher. Because testosterone is also up around this time, you may also find yourself making significant gains in any strength training you engage in. Be mindful that in this ovulatory and early luteal phase, you may experience more ligament laxity, which could pose a risk for injury.”
Post-ovulation, progesterone levels rise, peaking about seven days after.
“Swimming can be an excellent choice here as it is low impact and won’t result in overheating. Low intensity cardio may also be better tolerated due to the temperature and water retention that can happen for some during this phase.”
If you’ve ever beaten yourself up for feeling less motivated to do the types of workouts you may feel up to at other points in your cycle, having a plan for types of movement that may feel better during that time can save you a lot of negative self-talk. Dr. Brighten says,
“If you feel the first few days of your period leaves you feeling like you need less intensity, that’s normal. But for some, this is a time where they feel energized, which is also normal.”
While it may seem counterintuitive, Dr. Brighten adds, movements that help you get your pelvis moving (think: walking, dancing and yoga) can help ease menstrual cramps. She also notes that exercise can help with the mood struggles many experience right before and in the early days of their period phase.
“When it comes to exercising during your cycle, the best option is to do what brings you joy and listen to what your body is telling you.”
Source: Forbes
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