Not sure if I'm the only one who's heard of this newest fitness fad but - this is supposedly all the rave. Think about it - our hormones affect so much of our emotions, feelings, everything. Why not try to work with what's going on internally, instead of working against it? Understanding what your hormones are up to during the month can help make your gym experience better at every stage of your cycle. So why not train strategically around your cycle! I've got you covered on this easy guide for you to give it a shot. I haven't committed to it yet so I can't speak on how effective this is but I will after writing this article.

The Menstrual Stage

Be Active But Not Too Intense

So this being when your period begins to ends this can last up to six days. This is where most are experiencing cramps, headaches, mood swings and low energy levels.

I know strenuous exercise is probably the last thing anyone wants to do when we're bleeding out, but working out during this stage can actually alleviate your symptoms and help give a natural endorphin high to help your mood and feeling better.

It's recommended to reduce the intensity of these workouts and do light cardio or short periods of aerobic exercise.

Examples of low-impact exercises during the menstrual phase: yin yoga, mat pilates, foam rolling, walking, stretching

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The Follicular Phase

Aim For Fun Workouts & Longer Warm Ups

This is the stage of your menstrual cycle — usually from days 7 to 11 — where your hormone levels are rising to prepare you for ovulation. Your energy is starting to rise so it'll feel easier to motivate yourself to workout or even try a class or activity you've always wanted to try!

Examples of light cardio exercises to during the follicular phase: swimming, running, cardio, power vinyasa yoga, hiking

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The Ovulation Phase

The More Intense, The Better

Occurring somewhere around days 12 to 19 of your menstrual cycle - estrogen & testosterone levels spike. You're probably feeling more confident and good energy is flowing! This is your time to attempt those higher-intensity workouts. It's your time to push yourself and take advantage of your increased endurance.

Examples of high-intensity exercises to during the ovulation phase: cycling, cardio, crossfit, bootcamp, HIIT training, step climbing

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The Luteal Phase

Focus On Lower-Impact Exercise & Recovery

The final stage - lasting from days 20 to 28 - causes a smaller spike in estrogen as ovulation and progesterone reach their highest peak. This is when most usually experience "PMS-ing". This includes all of our worst characteristics being drawn out - bloating, disrupted sleep, lower energy levels, etc.

Since this phase causes a lot of fluid retention, the lack of oxygen to the muscles can create fatigue. To add to that, this can include fluctuation in weight too. This is where we want to aim for lower intensity workouts so the body can recover since the body will be quicker to fatigue. You're going to want to pay more attention to your hydration too! Schedule more rest days than usual too. I don't hate that ;)

Examples of low-medium intensity exercises to during the luteal phase: yoga, pilates, barre, strength training, low incline walking, abs workout

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Next week I'll get into incorporating not only training but the combination with nutrition according to your cycle to really optimize your results! Stay tuned next week. ◡̈

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