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7. Boost Your Fitness with Cycle-Syncing Workouts

Most women feel like their energy levels take a nosedive during that time of the month, making it hard to stay motivated to work out or stick to a fitness routine. It's quite natural to feel your energy levels plummet while you are menstruating. Hormone fluctuations during the menstrual cycle may cause any or all of these uncomfortable and peevish symptoms like fatigue, cramps, trouble sleeping, gas, mood swings, and an appetite that’s all over the place.

Cycle Syncing offers the perfect solution to this. In simple terms, the practice involves recognising the different stages of your menstrual cycle and tweaking your lifestyle to support your body at each stage, from what you eat and how you exercise to your sleep patterns. But before attempting to reap these advantages via cycle syncing, it's critical to comprehend the menstrual cycle's phases. Although it can last anywhere from 21 to 35 days, the menstrual cycle usually lasts 28 days and is divided into four main stages:

Phases of the Menstrual Cycle

Menstrual Phase (Days 1–5): Your period begins on the first day of this phase. Fatigue and low energy are the result of the lowest oestrogen and progesterone levels.

Follicular Phase (Days 6–14): Your body gets ready for ovulation as your energy levels rise and oestrogen levels start to rise.

Ovulation Phase (15–17) of the ovulation phase is when the egg leaves the ovary. Your libido may rise as your levels of testosterone and oestrogen reach their peak, giving you a lot of energy.

Luteal Phase (Days 18–28) Progesterone production rises during the luteal phase to prime the uterus for a potential pregnancy. PMS symptoms may manifest, as well as variations in energy levels.

Tailoring Your Exercises for Every Stage

Menstrual Phase: Calm and Harmonious

Your body is busy removing the uterine lining during the menstrual phase, which also coincides with your lowest energy levels. This is the ideal time for low-impact, gentle workouts like walking, yoga, and light stretching. Without overtaxing your body, these exercises can aid in reducing cramps and increasing blood flow.

Example Workout:

? 30 minutes of gentle yoga

? A 20-minute walk in nature

? 10 minutes of mindful stretching

Follicular Phase: Developing Sturdiness and Power

Your energy levels increase as you enter the follicular phase because of an increase in oestrogen. It's ideal to concentrate on resistance and endurance training right now. Exercises that increase strength and endurance include weightlifting, brisk walking and hiking.

Example Workout:

? 45-minute stroll or vigorous hike

? 30 minutes of weightlifting

? 15 minutes of core training

Ovulation Phase: High Power and Intensity

Your energy peaks during the ovulation phase, which makes it the perfect time for intense exercise. Take advantage of your increased energy by participating in physically demanding activities like running, spin classes, and HIIT.

Example Workout:

? 30-minute HIIT session

? 45-minute spin class

? 5K run or intense cardio workout

Luteal Phase: Calm and Equilibrium

Energy levels start to drop during the luteal phase, which is also when PMS symptoms may start to manifest. Now is the time to concentrate on balancing and relaxing exercises such as swimming, Pilates, and yoga. Engaging in these activities can aid in stress management and wellbeing maintenance.

Example Workout:

? 45 minutes of restorative yoga or Pilates

? 30-minute swim

? 20 minutes of meditation or mindfulness exercises

Nutrition and Cycle Syncing

Just like your exercise routine, your diet can be tailored to your menstrual cycle. Various dietary needs for each phase can help support your body's natural fluctuations.

Menstrual Phase: Focus on consuming foods high in iron (leafy greens, red meat, and beans) and vitamin C (citrus fruits and berries) to replenish lost blood.

Follicular Phase: During this phase, consume foods that provide energy (like fruits and whole grains) and balance oestrogen (like avocados, broccoli, and fermented foods).

Ovulation Phase: Eat a diet rich in nutrients and make sure you get plenty of water, especially if you're working out hard.

Luteal Phase: Increase your intake of high-fibre and protein-rich foods, and choose heart-healthy fats (like avocados and walnuts) and slowly digesting carbohydrates (like sweet potatoes and beans) to manage cravings and sustain energy levels.

Cycle syncing is a comprehensive approach to managing the emotional and physical fluctuations in the menstrual cycle. By aligning your diet and exercise with the phases of your cycle, you can maximise your fitness regimen, enhance your general well-being, and improve your health. Always be cognisant of your body's needs and make appropriate adjustments. Whether you want to improve your energy levels, manage PMS symptoms, or simply feel more in tune with your body, cycle syncing offers a personalised path to achieving your health and fitness goals.

Cover Credits : Instagram @alayaf