Most women do exercise to get and maintain their body shape. It takes hard work, commitment, and consistency, to achieve this goal. However, the menstrual cycle is a challenge for every woman to be able to get her goals in her exercise routine. But, don’t let your menstrual cycle limits you. You can still achieve your goals without forcing yourself so hard. You can adjust your exercise activities according to your body’s condition by understanding the monthly fluctuations of hormones.
Understanding the Phases of the Menstrual Cycle
A menstrual cycle averages 23–38 days and consists of 3 phases :
- The Follicular Phase
The follicular or pre-ovulatory phase begins on the first day of your period and lasts up to 5-6 days after your period ends. Thus, this phase consists of the menstrual phase and after menstruation. In this phase, the female hormones in the body are at their lowest point so it is at this time that a woman's body is most similar to a man's body.
- Ovulation Phase
In the ovulation phase, the body will release an egg and it is the time with the high probability to get pregnant if fertilization occurs by sperm cells. In this phase, there is an increase in estrogen levels which triggers the pituitary gland to release luteinizing hormone. This ovulation phase is in the middle of the monthly menstrual cycle.
- Ovulation Phase
The luteal phase occurs right after the ovulation phase is complete. In this phase, the level of estrogen and progesterone hormone will increase. If fertilization doesn’t occur during the ovulation phase, then the levels of these two hormones will decrease and give a signal to the brain to start menstruation and start a new menstrual cycle.
The Effects of Fluctuating Hormones On Your Body’s Performance
The ovulation phase can be marked by an increase in women’s body temperature. Although the temperature increase is not significant when checked with a thermometer, the women’s body temperature will continue to increase until the end of the luteal phase. Along with the women’s body temperature increase, the woman's body also becomes more sensitive to exercise. The progesterone hormone increases your resting heart rate and breathing rate. All three of these symptoms can be interpreted as additional strain on the body, especially when exercising, so we have to expend more effort. In addition in this phase, the progesterone hormone can also slow down the repairing process of damaged muscle tissue due to exercise activities.
Choosing The Right Type of Exercise For Each Phase
You can do High-Intensity Interval Training (HIIT) in the follicular phase because there are no special hormonal changes in this phase. Some high-intensity sports that you can do are weightlifting, long-distance running, and others. However, if you experience pain or discomfort during your period, you can start after your period is over. Schedule at least one day of rest between your exercise schedule to avoid overtraining. You have to be careful because, at this phase, muscle damage due to overtraining is more prone to occur. While in the ovulation and luteal phases, you should be able to consider more fluctuating hormonal conditions before doing exercise. Moderate-intensity cardio, weight training (using lighter weights but with more reps), yoga, or pilates are good choices because these are good to work on flexibility.
So Ladies, hopefully after knowing about this information, you can adjust your exercise to the menstrual cycle that you are experiencing. If possible, do 150 minutes of physical activity per week as recommended by the Ministry of Health, OK! Don't forget to read other articles from Newfemme to get information tailored to your needs, Ladies!
Source :
Rose, A. (2021). How (and Why) to Cycle Your Exercise with Your Menstrual Cycle. Healthline.[online]. https://www.healthline.com/health/fitness/female-hormones-exercise