Hormones can be all over the shop during your period and you might be wondering how you can work with your body to ensure a more comfortable cycle. Your energy levels and hormones fluctuate throughout your cycle, but exercise is always a good idea!
That doesn’t mean that every workout will work for each phase of your cycle. This blog should help you pick the right exercises to sync your workouts to your cycle (as well as your Strava).
The Four Phases of The Menstrual Cycle
Let’s break down the four different phases of your menstrual cycle. If you were paying attention to year 9 science lessons, you might be familiar with these already, but let’s recap. We believe knowledge is power when it comes to your health and there are some great apps out there like Flo and Clue with all this information if you need to revise! Don’t worry, there’s no exams at the end of this one.
A few key facts
- Menstruation is your period - and the first day of your period is the first day of your cycle!
- The follicular phase is the longest, lasting until ovulation (anywhere from 14-21 days).
- Ovulation happens when an ovary releases an egg, usually around the midpoint of your cycle
- The luteal phase prepare your body for a possible pregnancy, during which it’s common to experience symptoms of premenstrual syndrome (PMS) - it lasts until your period arrives!
The Four Phases & The Best Workouts For Each
Menstruation
The first day of your period is menstruation itself; your uterus sheds its lining if you’re not pregnant. This is where you’ll probably feel the dip in energy levels as levels of estrogen and progesterone are at their lowest. However, It’s best not to skip exercise altogether. Read our blog piece here for all the reasons why exercising on your period is a good idea.
Low-impact exercises like walking, yoga, and swimming might be best if you are struggling with any pain or fatigue. The days of missing swimming because it’s just ‘not the right time of the month’ are over with the exciting addition of our Zoe Two-Way Bikini Bottom.
If you prefer your low-impact exercises on dry land, the Coni knicker is totally invisible under yoga pants, so you can downward dog your way to zen with absolute protection.
The Follicular Phase
The second phase of your menstrual cycle is known as the follicular phase and starts when your period begins all the way up to ovulation which is around the mid point of your cycle - but this can be different for everyone. It can be longer or shorter than this depending on several factors. You can watch a video about this here.
During this phase, the pituitary gland in the brain releases follicle stimulating hormone or (FSH). At this time, your oestrogen levels begin to rise and you’ll probably find a surge in energy. You might be thinking you look better, feel better and want to tackle that important thing on your to-do list you’ve been avoiding or want to suddenly take up surfing - another time the Zoe Bikini Bottoms will have your back. You may find you have the energy for high-impact team sports like netball or feel ready to get up and head out for a run first thing. Good thing we’ve designed the Carla for when you need heavy protection and no VPL anxiety.
Ovulation
The third phase is ovulation. At this phase, oestrogen levels reach and peak and you’ll be feeling at your sexiest. If you’re trying for a baby, this is the time you are most fertile, so don’t scrimp on contraception if that’s not in your plans right now!
Testosterone is the hormone responsible for a surge in energy and libido which makes it a great time for exercising and pushing yourself. Try hitting a PB in the gym or if running’s your thing, you might feel tempted to stretch to a 10k instead of your usual 5.You might also feel the extra benefit from weight training, as you’ll likely feel at your strongest.
Discharge is common throughout your cycle so if that’s something you’re concerned about, try something like The Gracie Thong. It can hold up to 10ml of liquid so you can save those pennies you might have spent on a liner and pop it in your savings for when you fancy a refreshing post-workout smoothie. The Gracie will keep you protected if you also notice some spotting which is common around ovulation.
The Luteal Phase
The final phase is the Luteal phase. It’s the phase most people associate with PMS. PMS, or premenstrual syndrome can consist of bloating, tiredness and feelings of anxiety and depression.
At the beginning, your progesterone levels peak but fall dramatically as you near the start of your bleed. This is when you’ll likely find yourself becoming a little less patient than normal or experience fatigue, so go easy on yourself.
Progesterone can have a depressant effect on your mood when compared to oestrogen and so if a gentle walk is all you’re feeling up to, don’t beat yourself up. You can pick up where you left off on your more intense exercise when you feel a bit more energised. Exercise is great for elevating your mood so you might find you want to graduate to a gentle jog to boost your endorphin levels. Endorphins can act as natural pain relievers. Released by the hypothalamus and pituitary gland, endorphins mimic the actions of the opioid painkiller, morphine - all the more reason to pop the Carla knicker on and hit the gym!
We hope understanding how to adapt your exercises throughout your cycle gives you the confidence to keep moving every day of the month!