Ladies, Let Biology Be Your Workout Guide!
Did you know your workout intensity should be based on your menstrual cycle?
Many workout regimes (and research) are based on a one-size fits all approach, neglecting the woman’s body and how their cycle can influence workout effectiveness. Recently, many studies have been conducted on how sports performance relates to women’s bodies. These studies have shown that working out based on your cycle can help you prevent injuries and maximize your potential.
“Physical performance has been postulated to change over the course of a Menstrual Cycle due to various mechanisms, such as altered muscle activation, substrate metabolism, thermoregulation, and body composition.”
There are three phases of the menstrual cycle:
The follicular phase
The ovulation phase
The luteal phase
In the Follicular Phase
This phase occurs before the egg is released, on the first day of menstruation, and lasts around 12-14 days until the Ovulation phase begins. During this phase, your pituitary gland stimulates hormones, particularly estrogen, to prepare your body for ovulation. During this phase, your body is increasing the amount of estrogen produced.
You’ll want to focus on high-intensity weight lifting, power, and agility training during the follicular phase to get the most out of your workouts.
In the Luteal Phase
This phase beings right after Ovulation and lasts till the end of the menstrual cycle. During this cycle, your body produces a lot of progesterone with a slight peak in estrogen. Your body will experience high levels of hormones, making it more sensitive to heat and increasing the chances of injury since progesterone can reduce your muscle's ability to repair itself.
You’ll want to focus on mobility and moderate-intensity workouts during the luteal phase to get the most out of your workouts.
“Greater strength and power outcomes would be produced when progesterone remains low during the follicular phase, especially when estrogen peaks during the late follicular phase, and lower strength outcomes would be produced in the luteal phase when progesterone is elevated.”
I recommend incorporating your workouts based on your cycle to ensure peak performance and effectiveness.
If you want to enhance your fitness level, schedule a full-body assessment, or if you would like a 15-minute complimentary discovery call (803)716-8750 to see how I can help, please get in touch with me today!
