The Cycle Syncing Method: A Guide To Exercising In Tune With Your Menstrual Cycle
Pc: @_emilypaulichi
Have you ever wondered why after some workouts you feel confident, energised, motivated and ready to conquer your day. Whilst others you come away feeling drained, overwhelmed and wish you had just taken the time to rest instead? Well, the answer could lie within the failure to recognise the incredible power in Cycle Syncing. If you’re not familiar to and have never heard, there is a new approach to female fitness that includes tracking and utilising the power of the four cycle phases within the average menstrual cycle. This is in order to enhance and improve overall energy levels whilst working out or when engaging in any load of physical fitness activity.
In This Article:
Understanding the cycle syncing method
The benefits to cycle syncing workouts
The menstrual phase: rest and gentle movement
The follicular phase : higher energy and strength training
The ovulation phase : peak performance and social workouts
The luteal phase : moderate exercise and mindfulness
The Cycle Syncing Method: understanding Cycle Syncing for Workouts
Cycle syncing involves tailoring your workouts to the four phases of your average 28-day menstrual cycle, there are typically 4 phases to this cycle: menstrual, follicular, ovulation, and luteal. By doing so, you can work with your body's hormonal shifts rather than against them, leading to more effective and enjoyable workouts. Firstly, if you haven’t already done so, read our article on; How to start cycle syncing: understanding the four phases of your menstrual cycle for more detailed information on each individual cycle phase.
The benefits of cycle syncing your workouts
According to the Clue app, which many use daily to cycle sync their own periods, Cycle syncing your workouts can have many benefits to not only your daily cycle but your whole lifestyle, for example it can;
Eases menstrual symptoms
Boosts overall energy,
Increases moods and fertility,
Balances one's hormones
By adopting this holistic approach to your daily workout regime you are guaranteed to not only love your period again, yet also live a happy, healthier and better lifestyle.
The Menstrual Phase: Rest and Gentle Movement
The first phase is well known as the menstrual phase (aka the time of your period.) In this time, your hormone levels of estrogen and progesterone are at their lowest. This leads to having overall low energy levels and potential menstruation symptoms such as cramps, bloating, stomache ache, general acne and changes of appetite.
Therefore, it’s so important in this time to be gentle and to take care of your body, slow movement with a mix of low intensity workouts, is best for your health. Also, incorporating exercises that focus and control the breathing can be very beneficial as many experts state how fusing meditation with or in-between activities can help the flow of oxygen around the body, which eases those painful and frustrating menstruation symptoms.
Workout Recommendations:
Think slow yoga exercises, Stretching routines, long relaxing walks, low impact pilates and perhaps light cardio such as swimming.
Avoid high intense strength training, Hiit workouts, weights, and any strenuous activities as studies show this can cause inflammation, enhanced period symptoms and overall exhaustion.
The Follicular Phase: Higher-Energy and Strength Training
Even though the follicular phase overlaps the menstrual phase, typically from days 1-14 (until ovulation) there is more focus after the period has passed. In this time, estrogen and progesterone begin to rise back up again which results in boosted energy and an increase in moods and appetite. This is the time for active movement that gives you a little pump and a big burst of motivation.
It is a perfect time to challenge yourself. Though, be careful not too much, as your body may still be exhausted from the previous phase. However, this is a time to recharge and get back up to moderate - high intensity training.
Workout Recommendations:
Moderate strength training, weights, high energy workout classes, boxing, and harder cardio activities such as running, cycling or swimming.
The Ovulation Phase: Peak Performance and Social Workouts
The ovulation phase, typically on days 14-18, is when you will perform at your highest. You may notice you’re more confident, energetic, glowy and social. This is due to the fact during ovulation our body is at it’s most fertile as it prepares for the release of an egg. Meaning, higher levels of estrogen and luteinizing hormone (LH) are at their peak; ultimately triggering a surge in energy, positive moods and appetites.
Workout Recommendations:
High-Intensity Workouts: Push your limits with intense cardio sessions, heavy lifting, or competitive sports. Social Workouts: Use your heightened social energy to work out with friends, join a sports team, or participate in group challenges. Dance or Aerobics: Enjoy activities that make you feel confident and empowered, like dance classes or aerobics.
Luteal Phase: Moderate Exercise and Mindfulness
The final phase, occurring on days 18-28, is a time for recharging and resting your body. You may want to hibernate and rest more often as progesterone levels rise, and this is perfectly okay. After a busy and eventful cycle it is best for your health to take it easy and use this time to prepare for the next upcoming phases, which lead back to the menstrual phase. Take this time to take part in slower exercises again, taking time for also practicing intentional mindfulness and meditations in-between.
Workout Recommendations:
Light cardio activities, low intensity strength training (slow and controlled), and mindful movements such as yoga, light pilates and stretches.
Cycle syncing your workouts is not just about optimising performance but also about gaining a deeper connection with your body’s natural rhythms. Embrace this holistic approach to fitness, and you’ll find yourself not only stronger and healthier but also more empowered and in harmony with your menstrual cycle.
Remember, the key to successful cycle syncing is listening to your body and adjusting your activities as needed; try not to rush and just do whatever you feel in the moment.
Don’t forget to download our FREE cycle syncing workout plan for each phase to help you start your own personal cycle syncing journey!
Also, if you like the cycle syncing workout planner you can purchase and download Flo productive’s Cycle Syncing Workout and Included meal and diet digital planner right here…
How do you sync your workouts with your cycle? Share your tips and experiences in the comments below. Don’t forget to follow us on Instagram @BloomwithFlore for more insights and inspiration.
