Training with Your Hormone / Period Cycle: An Intro Guide for Women
It wasn’t until I was today years old, at 33, when I learned about my in built infradian rhythym i.e. a woman’s period / hormone cycle. This was thanks to a groundbreaking women’s health book that was recommended to me by a mentor ‘in the FLO’ by Alicia Vitti, I have now began to leverage my cycle to my advantage for both my training, and my day to day life.
This year Sydney’s most sought after endocrinologist diagnosed me with PMDD. Prior to that very expensive 10min consultation and diagnosis, I had been dealing with gut, skin and hip inflammation issues FACT: Did you know that 80% of individuals with autoimmune diseases are women?
It then began to affect my mood, and energy levels. I didn’t know what I was was going with my body, some foods were good others were bad, then it would completely change along with my moods, I felt so out of control, I couldn’t keep up. However, it wasn’t until I began to understand my body from both a scientific, and intuitive stand point, was when things started to change.
By learning to harness the power of your hormone cycle I found can significantly enhance your training experience.
Here are some helpful tips on how to tailor your training routine to your hormone period cycle, to take full advantage of its benefits and minimising potential challenges.
The Menstrual Phase (Day 1 - 5):
During the menstrual phase, estrogen and progesterone levels are at their lowest. Many women experience fatigue, cramps, and reduced energy levels during this time. To optimise your training during this phase:
Focus on Restorative Exercises: Incorporate gentle exercises like yoga, stretching, and walking to promote blood flow and reduce discomfort.
Listen to Your Body: If you feel fatigued or experience pain, give yourself permission to rest. Avoid pushing yourself too hard during this phase.
The Follicular Phase (Day 6 - 14):
As estrogen levels gradually increase, you'll likely experience a surge in energy and motivation during the follicular phase. Use this time to:
Emphasise Strength and Endurance Training: Capitalise on the surge in estrogen by engaging in strength training and high-intensity workouts to boost performance.
Plan Challenging Workouts: Since you have increased energy levels, consider incorporating more demanding exercises and pushing your boundaries.
The Ovulatory Phase (Day 15 - 21):
Estrogen reaches its peak during ovulation, promoting higher energy levels, improved mood, and increased muscle strength. To make the most of this phase:
Focus on Explosive and Power Exercises: Take advantage of the hormonal surge to work on plyometrics and explosive movements.
Challenge Yourself: This is an excellent time for personal records and trying new, more challenging exercises.
The Luteal Phase (Day 22 - 28):
During the luteal phase, estrogen levels drop, and progesterone rises. This phase can bring about mood swings, bloating, and fatigue. To manage training during this time:
Prioritise Recovery and Lower-Intensity Exercises: Engage in low-impact workouts, such as swimming or cycling, to reduce stress on your body.
Mindful Movement: Focus on mind-body activities like Pilates or tai chi to ease stress and anxiety.
General Tips:
Track your Period : You can use Apple Health OR my recent favourite is the Flo app it gives you an in depth look into your hormonal cycle, and what is happening in the body during at each stage. I highly recommend it. Or, if you’re more old school, and are more organised than I am, you can keep a journal to track your energy levels, mood, and performance throughout your cycle. This will help you identify patterns and adjust your training accordingly.
Stay Hydrated: Proper hydration is essential during all phases of your cycle to support your body's functions.
Eat Nutrient-Dense Foods: Consume a balanced diet rich in whole grains, lean proteins, fruits, and vegetables to fuel your workouts and support hormonal balance.
Rest and Sleep: Prioritise sufficient rest and quality sleep, especially during the luteal phase, to aid recovery and optimise your training performance.
By understanding your hormone / period cycle and tailoring your training accordingly, you can harness the natural fluctuations in your body to enhance performance and overall well-being. Be kind to yourself, listen to your body, and adapt your workouts and day to day work and rest as needed throughout your cycle. With patience and mindfulness, you can unlock the full potential of your body's innate capabilities.
Zara x