Up ahead, we dive into the phases of menstrual cycle, how they impact your energy, and the benefits of cycle-syncing workouts. We also learn more about the best exercises for the four stages of menstrual cycle, plus some tips on how to start cycle syncing.\u00a0<\/p>\n\n\n\n There\u2019s a lot going on behind the scenes of your menstrual cycle, especially regarding hormones. Because of this, the menstrual cycle can significantly impact energy levels (yes, this means there\u2019s a reason why you might feel more motivated to do that HIIT workout one week but not the other). By learning more about the phases of menstrual cycle and how your energy changes during your menstrual, follicular, ovulation, and luteal phase<\/a>, you can maximize your workout routines and select exercises that feel like more of a match for your body at different points throughout the month.\u00a0\u00a0<\/p>\n\n\n \u201cThe most visually obvious phase of the cycle is the menstrual phase, when you\u2019re on your period<\/a>,\u201d says Marie. If the egg that is released during ovulation is not fertilized and pregnancy does not occur, the body experiences a drop in progesterone, which signals the uterus to shed its lining. \u201cFor many menstruators, the first date or two of a period can feel tiring due to the sharp decline in estrogen and progesterone levels as well as a possible loss of nutrients,\u201d Marie notes.\u00a0<\/p>\n\n\n The follicular phase is the time between your period and leading up to ovulation when your ovarian follicles grow, says Marie. Estrogen rises during the follicular phase and then drops after ovulation. \u201cAfter your period ends, you might start to feel gradually more energetic, with energy peaking around ovulation,\u201d Marie notes.\u00a0<\/p>\n\n\n <\/strong>Ovulation is the phase of your cycle when the egg releases from an ovary and, according to Marie, the main event of the menstrual cycle. \u201cWithout ovulation beforehand, you wouldn\u2019t get a true period,\u201d she explains. Considering evolutionary biology, the ovulation phase is when Mother Nature wants you to be out and about, looking for a mate. Because of this, Marie says that energy levels are increased during this phase. \u201cYou might feel more motivated, confident, and enthusiastic about workouts or life in general,\u201d she explains.\u00a0<\/p>\n\n\n \u201cThe time after ovulation and leading up to your next period is called the luteal phase,\u201d says Marie. During this time, the corpus luteum organ (which, according to the Cleveland Clinic, is a \u201ctemporary collection of cells that forms on your ovary each menstrual cycle\u201d and is responsible for preparing the uterus for pregnancy) forms and produces progesterone. From an energy standpoint, your metabolism and hormone levels cyclically change during the luteal phase, so it\u2019s common to experience a decline in energy, says Marie. \u201cCaloric needs increase in the luteal phase, so menstruators who don\u2019t fuel enough may feel even more tired than usual,\u201d she adds.<\/p>\n\n\n If you want to work within the natural ebb and flow of energy levels, syncing your workouts to the phases of your menstrual cycle can help. Here\u2019s what you need to know about how to cycle sync workouts.\u00a0<\/p>\n\n\n According to Marie, symptom management is key in the menstrual phase. \u201cBiologically, it is still possible for menstruators to hit their personal bests while on their period,\u201d she explains. \u201cThere is no biological reason to rest<\/a>, unless your symptoms are begging you to,\u201d she adds. With this in mind, it\u2019s common for menstruating individuals to experience uncomfortable and sometimes even painful cramps or other symptoms that might get in the way of their usual workouts. Additionally, the drop in energy levels during the first couple of days of menstruation can also make it harder to stay motivated through tough workouts.\u00a0<\/p>\n\n\n Since energy is low, Kate Baldasare<\/a>, a NASM-certified personal trainer, pre and postnatal certified trainer, and a corrective exercise specialist, says to listen to your body and consider walking, yoga, or stretching during this phase. \u201cMovement typically does help with cramping and can help you to feel restored,\u201d she adds. If you don\u2019t feel depleted while on your period, Marie says you can exercise as usual, but it\u2019s worth considering the mental effects of this phase. \u201cMany menstruators feel more introspective, inward-focused, and quiet during this time,\u201d she explains. If this speaks to you, she recommends using this phase as an opportunity for incorporating mental stillness in your workout regimen, like going on a long, slow run in nature, adding breathwork at the end of your workout, or even trying a walking meditation<\/a>. Finding a place to exercise near water or another peaceful setting can also elevate this phase of your cycle.\u00a0<\/p>\n\n\n The follicular phase is one of the most high-energy periods in your cycle. And, as your estrogen starts to rise, Marie says your energy, motivation, and confidence increase along with it. \u201cThis could be a great time to try something new as it pertains to fitness, like that class you\u2019ve had your eye on, a new sports club, dancing, or a new hiking loop,\u201d she notes. According to Baldasare, this is the best time to add strength training and light cardio back into your routine, too.\u00a0<\/p>\n\n\n Timing can also play a role when exercising during this phase. \u201cMany menstruators feel happy timing their exercise for midday in their follicular phase, due to rising estrogen,\u201d Marie notes.\u00a0<\/p>\n\n\n \u201cThanks to a spike in testosterone, your exercise performance will ideally peak during ovulation, so now is the time for high-intensity interval training, heavier weight lifting, or a sweaty dance cardio workout,\u201d says Baldasare. During this phase, some also experience peak competitiveness and a more \u201cdaredevil attitude,\u201d says Marie, making it a great time to push for a personal record.\u00a0<\/p>\n\n\n During the ovulation period, many are attracted to more social settings and groups of people, so Marie says to consider switching up your routine to run with a pack or sign up for a group fitness class if that isn\u2019t already part of your routine. And, timing-wise, she recommends exercising in the morning \u201csince your motivation is high and you have energy to burn.\u201d<\/p>\n\n\n As the body enters the luteal phase, you might notice a dip in energy \u2014 though it won\u2019t be as low as during the menstrual phase. \u201cKeep up your strength training if you can and start to back low-impact exercises like Pilates or yoga back in to prepare for the menstrual phase,\u201d Baldasare recommends. The luteal phase is also an ideal time for tending to anything you typically neglect, says Marie. This can include focusing on injury recovery, deep stretches, or those smaller muscle groups you forget about. When in the luteal phase, you might also experience a pull to turn back inward, so it\u2019s common to exercise solo vs. in a group setting.\u00a0<\/p>\n\n\n This phase is unique in that you start the phase with energy levels similar to the ovulation phase, but as the days go on, Marie says you might feel lower energy levels and can even start to experience PMS<\/a> symptoms. Because of this, she says it\u2019s best to listen to your body about when to workout and when to rest\u2014you might start the phase with morning exercise and end it with an easeful evening sweat sesh.\u00a0<\/p>\n\n\n To improve your cycle syncing experience and support your body\u2019s energy levels throughout the month, here are some tips for cycle syncing workouts from Marie and Baldasare.\u00a0<\/p>\n\n\n\n <\/strong>To start cycle-syncing workouts, you first need to identify your phases. \u201cYou can start to count your days to reach the four phases based on the first start date of your period and even try an at-home ovulation kit to see if you are on track,\u201d says Baldasare. Once you identify the average range of your cycle, Baldasare recommends starting a cycle-syncing workout regimen during the menstrual phase. \u201cYou can start there with aligning your workouts throughout the next month and start the routine again when your period starts,\u201d she notes.\u00a0<\/p>\n\n\n Intuition plays a role in the menstrual cycle in general. So, to honor that, it\u2019s important to listen to your body (whether you cycle sync workouts or not). While Baldasare says there is nothing unsafe or dangerous about any type of workout regarding the phases of menstrual cycle, it\u2019s still important to listen to your body and consider your physical and mental energy. \u201cThere\u2019s no need to push yourself on a higher energy day if you feel like you need to rest,\u201d she notes.\u00a0<\/p>\n\n\n During the ovulation phase, energy levels are heightened, and you might enjoy more intense workout sessions \u2014 but don\u2019t forget to eat and refuel to support these workouts. \u201cIt\u2019s easy to forget your needs when everything is so exciting,\u201d Marie notes.\u00a0<\/p>\n\n\n <\/strong>The luteal phase is progesterone-dominate and, according to Marie, this hormone is catabolic by nature (meaning, it breaks down muscle). \u201cThat might mean that you need to prioritize getting in enough protein<\/a> post-exercise quickly during the luteal phase,\u201d she explains. The metabolism also increases during the luteal phase (which is why you feel hungrier before your period). Because of this, Marie says you need more calories in general during the luteal phase and recommends increasing calories, protein, and rest to feel optimal.<\/p>\n\n\n <\/strong>If you experience menstrual cramping, Marie says to make sure you get enough magnesium, zinc<\/a>, and HUM’s omega-3 fatty acids<\/a> the week before your period. Consider supplementing as well as eating foods that are rich in these nutrients to support your body in its cycle as well as your exercise regimen. And, if menstrual headaches are also a concern, Marie says to incorporate foods that are rich in nitric oxide into your diet.\u00a0<\/p>\n\n\n![\"menstrual](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/03\/Menstrual-cycle-workouts.jpg\")
<\/figure>\n\n\nPhases of Menstrual Cycle and How They Impact Your Energy\u00a0<\/strong><\/h2>\n\n\n
Menstrual<\/strong><\/h3>\n\n\n
Follicular<\/strong><\/h3>\n\n\n
Ovulation<\/strong><\/h3>\n\n\n
Luteal<\/strong><\/h3>\n\n\n
Cycle Syncing Workouts\u00a0<\/strong><\/h2>\n\n\n
Menstrual\u00a0<\/strong><\/h3>\n\n\n
Follicular<\/strong><\/h3>\n\n\n
Ovulation<\/strong><\/h3>\n\n\n
Luteal<\/strong><\/h3>\n\n\n
Tips for Cycle Syncing Workouts<\/strong><\/h3>\n\n\n
![\"Menstrual](\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/03\/workouts-for-menstrual-cycle-phases-copy.jpg\")
<\/figure>\n\n\nIdentify the Phases of Your Cycle<\/strong><\/h2>\n\n\n
Listen To Your Body<\/strong><\/h3>\n\n\n
Fuel Your Body During Ovulation<\/strong><\/h3>\n\n\n
Eat Protein Post-Exercise During the Luteal Phase<\/strong><\/h3>\n\n\n
Supplement When Needed<\/strong><\/h3>\n\n\n