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As it’s recently come to light that menstrual products weren’t being tested with actual menstrual cycles in mind, and that certain menstrual products may actually be doing more harm than good for you, it comes as no surprise that our understanding of how our cycle works is also severely limited. *ADD LINKS HERE
We don’t mean to be fear mongers. What we’re really saying is that your menstrual cycle may play a role in your fitness levels, affecting not just your energy levels from week to week.
Your menstrual cycle involves the waxing and waning of five major hormones:
- FSH (Follicle-Stimulating Hormone) - This comes from the pituitary gland, and tells your ovaries it’s almost time to release an egg.
- LH (Luteinizing Hormone) - This hormone is activated when it's time to release the egg, working in conjunction with FSH.
- Estrogen - This menstrual cycle star not only works our reproductive systems, but also protects bone, heart, and brain health. It rises and falls on a two-week system.
- Progesterone - This hormone is what causes the uterine lining to thicken, preparing the body for potential pregnancy. It’s most active during your luteal phase.
- Testosterone - This hormone not only supports fertility, but it also plays a role in hair growth, metabolism, and body fat distribution. It’s most active during your ovulation period.
These week-to-week fluctuations play a role in what works best for your body, especially when it comes to muscle growth and weight loss.
Here’s What To Do
If you’re not already tracking your menstrual cycle in some capacity, now would be the time to do so. We’re going to break down what type of exercise is best for you through each phase. A kind reminder that we are simple writers, and that if a doctor has told you something different, don’t listen to us.
Menstruation: When you menstruate, your estrogen and progesterone levels drop off completely, which jump-starts that familiar uterine shedding. This usually causes a lot of inflammation within the body, so movement is encouraged, but high-intensity exercise isn’t.
Best Exercises: Walking, yoga, gentle stretching, low-intensity pilates.
Follicular Phase & Ovulation: The follicular phase starts on the first day of your period (don’t think too hard about it), and it's all about the amp up. Your FSH, LH, estrogen, and testosterone start to increase, eventually leading to ovulation, or egg release day. These middle phases are usually seen as the “feel-good” weeks, so this is your time to power through those workouts!
Best exercises: Heavy lifting, HIIT, endurance training, high-energy cardio.
Luteal Phase: This two-week phase comes when your body’s estrogen levels drop, and your progesterone levels rise, usually leading to an increase in cortisol - our stress hormone. It can also lead to water retention, constipation, and general feelings of lowness.
Best exercises: Strength training, walking, and yoga. Go at your own pace.
Of course, you will know what works best for you and your own body. These are just simple guidelines that may lead to a more aligned workout regimen, which also provides the accurate rest your body needs.
