Did you know that exercise affects your body differently throughout your menstrual cycle?
Throughout the month, your hormones fluctuate in-line with your menstrual cycle. These fluctuations affect your energy levels, metabolic rate and how your body reacts to exercise. This (typically 28 day cycle) can be split into four phases; Menstrual, Follicular, Ovulatory and Luteal. Different exercise is recommended during each of these phases to achieve greater results from your training. By tapping into each phase, you are able to use your menstrual cycle to your power by menstrual cycle syncing.
So, what is menstrual cycle syncing?
As you move through the four phases of your menstrual cycle, you are able to tailor the type of exercise you participate in to best suit each phase. This is called menstrual cycle syncing. For example, during your follicular phase, energy levels are on the rise and your metabolism is slow. A high intensity workout is perfect here, as you can utilise energy and increase your metabolism to burn fat and build lean muscle. However, this same workout during your menstrual phase could have an adverse effect. Energy levels are at their lowest during menstruation and metabolism is fast, meaning that this same high intensity workout could cause fat storage and muscle wastage. Not ideal.
What are the benefits of cycle syncing?
By syncing your movement to your menstrual cycle you are able to see a number of benefits such as increased energy (reduced burnout), lower chance of injury and greater and faster workout results. Cycle syncing has also been found to help reduce period-related symptoms such as bloating, acne and mood swings. It’s a wonder we haven’t been doing this all along…
How do I cycle sync?
You can use the BKA Club Menstrual Cycle Phase Calculator to determine which cycle phase you’re likely to be in. Once you have established your phase, you can sync your workouts accordingly. Here’s the type of exercise that I would recommend for each phase.
Menstrual Phase - restorative movement, slow flows and rest. Naps, yes I said it, are very much welcomed here.
Follicular Phase - cardio training and high intensity exercise. Think Ride and Rumble.
Ovulatory Phase - high energy workouts and resistance training are ideal here. Calling all Reshapers…
Luteal Phase - lower intensity resistance training and flexibility work. This is the perfect time for Reformer.
Happy Menstrual Cycle Syncing.
Kirby, 1Rebel Trainer and Founder of Menstrual Cycle Syncing Fitness Website, BKA Club.
