What Exercises To Do In Different Phases of Your Menstrual Cycle
If you have ever had a period, you probably have experienced negative side effects that come along with it; so, exercising can become quite the struggle.
Instead of talking about adapting our exercise to our periods, let’s talk about good exercises for each phase in our menstrual cycle.
Menstrual Cycle Overview
The menstrual cycle is far more than just your period. It actually starts at the first day of your period and ends when your next one begins, typically lasting between 24 and 38 days. It is made up of two different cycles occurring in your ovaries and uterus. These cycles overlap with each other and interact to keep the cycle occurring while hormone signals are being sent between your brain, uterus, and ovaries. The first part of your cycle is when an egg is prepared to be released from the ovary, and it builds the lining of the uterus. The second part prepares the uterus (and body) to accept a fertilized egg (pregnancy) or begin the next cycle if pregnancy does not occur. Within the menstrual cycle, there are four main phases we are going to discuss.
Phases of the Menstrual Cycle
Menstruation
Follicular Phase
Ovulation
Luteal Phase
Menstruation. Menstruation is the first and commonly known phase of the cycle- it’s when you get your period. Menstruation occurs in the uterus and starts with an unfertilized egg from your previous cycle. The hormone levels of estrogen and progesterone drop because pregnancy did not occur, and the inner linings of your uterus begin to shed the old blood and tissue that would have been used to support a pregnancy through your cervix and vagina. You may struggle from symptoms such as cramps, low energy, bloating, irritability, breast tenderness, low back pain, and more- menstruation is NOT one-size-fits-all! This phase typically lasts 3 to 8 days depending on the woman.
Follicular Phase. The next phase is the follicular phase occurring in the ovaries and overlaps with menstruation because it starts on the first day of your period. It ends when you ovulate, so during this phase our bodies are preparing for that. A hormone called the Follicle Stimulating Hormone (FSH) produced by the pituitary gland in our brain signals to prepare an egg for ovulation. Those signals are sent to your ovaries where the production of 5-20 small sacs or follicles occur. Within each follicle is an immature egg. About halfway through this phase, one follicle will take precedence as the largest at around 1 cm. Only the dominant follicle will mature and the rest will reabsorb into your ovaries. As this follicle grows, it produces estrogen. You may start to feel your sex drive grow, higher energy levels, and glowing skin. This phase can last between 11 to 27 days depending on your cycle.
Ovulation. Ovulation is the process of your ovary releasing a mature egg. The dominant follicle from the follicular phase is at its largest- about 2-3cm- right before ovulation. Remember, this follicle has been producing estrogen, so when the estrogen levels are high enough, they signal the brain to increase a hormone called luteinizing hormone (LH). The spike in this hormone causes ovulation. Once the egg is released, it travels down the fallopian tube and towards the uterus to be fertilized by sperm. Ovulation is the most fertile time during your cycle, and this phase typically lasts about 24 hours before the egg dissolves.
Luteal Phase. The last phase of your cycle is the luteal phase occurring from ovulation to the start of your next period. After the follicle releases the egg during ovulation, it turns into what we call corpus luteum which produces both the estrogen and progesterone hormone. These hormones keep your uterus thick and ready to support a fertilized egg.
If you DON’T get pregnant, the corpus luteum will be reabsorbed into the body. Hormone levels will decrease, and your body will prepare for your period. This is where you will start to experience premenstrual symptoms such as bloating, mood changes, weight gain, breast swelling, food cravings, and more.
If you DO get pregnant and the egg is fertilized, the progesterone produced by the corpus luteum will support the early pregnancy. Your body will also produce the hormone human chorionic gonadotropin, which is detected on pregnancy tests.
The luteal phase lasts between 9 and 17 days, averaging to be about 14 days.
Menstruation will soon begin, and your cycle will start again!
What Exercises To Do In Different Phases
Exercises for the Menstrual Phase
We learned as women we literally shed our uterine lining during menstruation, so exercise won’t help us shake those negative symptoms, right? Wrong! Studies show that exercising during menstruation can actually help us achieve less painful periods.
During this phase, our progesterone and estrogen hormone levels are at their lowest, which can result in low energy. So, you might not be up to a ton of cardio or heavy lifting. Instead try low intensity cardio, Pilates, swimming, yoga, bike rides, long walks, or some light-weight sculpting.
Exercises for the Follicular Phase
Since we know the follicular phase interlaps with the menstrual towards the beginning, stick with that low-intensity until after your period. Then your body will start producing more estrogen causing an increase in energy. Amp up the intensity! Try HIIT (high-intensity interval training) workouts, strength training, and cardio like running, boxing, dancing, jump rope, etc.
Exercises for Ovulation
Ladies, we know this phase has a brief timeline and immediately follows the follicular phase. So, we’ll carry that energy into the ovulation phase allowing us to keep up those high intensity workouts. However, if you do experience some painful bloating or other symptoms adjust your workout accordingly. Listen to your body! It knows best.
Exercises for the Luteal Phase
As we move from the ovulation phase into the luteal phase, you may not feel it right away, but progesterone levels will increase which could cause fatigueness and those PMS symptoms. Scale it back on the intensity and focus on recovery. Lower impact could be more beneficial for your body like Pilates and restorative yoga.
Remember to exercise for at least 30 minutes to burn that glucose in your bloodstream. Once all that glucose is gone, your body will start to turn fat cells into sugar to use for energy. The most important tip is to LISTEN to your body. If you’re in the luteal phase and feel like you can do a high-intensity workout, do it! There is no set guide to your body. Just make sure you are taking care of yourself and recovering.
You got this.
