Have you ever heard of an infradian rhythm? An infradian rhythm is a type of biological clock that works over a period of time greater than 24 hours. Women have a complex infradian rhythm that works on a regular cycle, otherwise known as the menstrual cycle. Throughout the menstrual cycle a women’s hormonal levels are constantly changing, causing fluctuations in metabolism, mood, energy levels, etc.
Sticking to the same exercise plan without being mindful of these fluctuations can sometimes be counterproductive. So… how can we harness our hormones to work with us rather than against us? Research shows that creating an exercise program that changes according to your own cycle may optimize efforts and yield greater results with your health and fitness, especially if you have a hormonal imbalance.
*Please note that if you are on some sort of hormonal birth control, such as a pill or an IUD, this plan will likely not apply to you.
Let’s begin by breaking down the cycle into four phases (the duration of these phases will differ slightly for everyone)
· Menstrual Phase (Approx. 1-6 days)
· Follicular Phase (Approx. 7-10 days)
· Ovulatory Phase (Approx. 3-4 Days)
· Luteal Phase (Approx. 10-14 Days)
Menstrual Phase:
The first phase of your cycle is called the menstrual phase. During this phase, your body is likely to feel the biggest energy dip due to a decrease in luteinizing hormone (LH), estrogen, and progesterone. If you are experiencing fatigue, this is a great time to embrace low-intensity exercises that will get you moving without depleting your energy. Examples of this could be light walking and stretching.
Follicular Phase:
Next comes the follicular phase. During this phase your estrogen levels gradually rise, causing an increase in energy. The best types of exercise during this phase are moderate intensity, such as brisk walking, jogging, biking, swimming, low-impact resistance training, yoga, and Pilates. This phase also stimulates the brain’s creative side, causing many to embrace new opportunities, such as trying a new form of exercise.
Ovulatory Phase:
The third phase in your cycle is the ovulatory phase. This is typically the phase when most women feel energetic and lively. During this time, levels of follicle-stimulating hormone (FSH), estrogen, and progesterone are at their peak. Although energy levels are typically highest in this phase, the metabolism is naturally slower. During this time you’ll want to take advantage of your energy levels and try out some higher intensity workouts. Examples of this could be running, heavier strength training, HIIT workouts, and moderate to high intensity biking. HIIT workouts also have the potential to assist your metabolism in burning fat tissue and building muscle mass.
*Please note that higher estrogen levels have been linked to a decrease in the muscle’s ability to efficiently absorb impact, therefor increasing risk of injury. Be sure to listen to your body and stay away from any exercises that cause increased pain or discomfort.
Luteal Phase:
The last phase of your cycle is the luteal phase. While estrogen immediately dips after ovulation, it will rise again one more time during this phase, along with progesterone levels. Both hormones peak towards the end of this 10-14 day phase. After that peak, your hormones start to decrease again as you move towards menstruation. With these hormonal fluctuations happening in such a short time frame, women often feel sluggish. Your metabolism also starts to rev up during the luteal phase, which means you may experience food cravings or an increased appetite. During this phase of your cycle you will want to pay extra attention to how your body feels. At the beginning of this phase, you may be able to continue with higher intensity workouts, as mentioned above. Towards the second half of this phase you might shift towards moderate to lower intensity workouts, such as walking, light biking, yoga and Pilates.
The Bottom Line:
Regardless what phase of the cycle you might be in, the most important take-aways are to listen to your body, exercise regularly, and do what works best for you. Everyone is different, and your exercise routine should be programmed specifically to your goals, abilities, and obstacles. Please reach out if you have any questions and happy cycle syncing!
Resources:
https://www.floliving.com/workout-routine/
https://dukeintegrativemedicine.org/DHWBlog/workout-flow-ladies-syncing-exercise-cycle
