Here are some key points about how your menstrual cycle can affect your training. This is perfect to help you understand why some days you feel full of power while on other days you feel the same workout feels so hard. Don”t be so hard on yourself just understand your hormones.
Menstrual Phase (Days 1-5):
Hormonal Changes: Estrogen and progesterone levels are low.
Energy Levels: Some women may experience fatigue or low energy during this phase.
Training Recommendation: Focus on lighter intensity exercises, such as gentle cardio or low-impact activities. Listen to your body and adjust your training intensity accordingly.
Follicular Phase (Days 6-14):
Hormonal Changes: Estrogen levels gradually rise.
Energy Levels: Energy and stamina tend to increase during this phase.
Training Recommendation: This is an optimal time for high-intensity workouts, strength training, and endurance exercises. Take advantage of increased energy levels and push yourself in your training. Focus on more reps and moderate weights.
Ovulation Phase (Around Day 14):
Hormonal Changes: Estrogen levels peak, and luteinizing hormone surges.
Energy Levels: Energy levels remain high.
Training Recommendation: Similar to the follicular phase, focus on intense workouts and strength training. You may experience increased motivation and improved performance during this phase. You can really push your intensity and volume of exercise.
Luteal Phase (Days 15-28):
Hormonal Changes: Progesterone levels increase, estrogen levels decline.
Energy Levels: Energy levels may fluctuate, and some women may experience premenstrual symptoms like fatigue or mood changes.
Training Recommendation: Opt for more moderate-intensity exercises, such as moderate cardio, strength training with lighter weights, or yoga. Listen to your body, make adjustments based on how you feel, and prioritize recovery.pilates-yoga, low intensity strength may be decreased time in the gym or with your workouts.
I always like to take my b vitamins #6 (for water retention and increase my magnesium and fish oil here
It’s important to note that every woman’s experience can vary, and these recommendations are general guidelines. It’s essential to listen to your body, track your own menstrual cycle and symptoms, and adjust your training accordingly.
Let me know if this helped you understand and adjust your training.