While you might not think it, your cycle can be used in your favour to get better results.
If you are using hormonal contraception your cycle looks different as you do not ovulate. Please note that your cycle may be longer or shorter.
Let's get into it.
Day 1 - 5
Menstruation
Exercises & methods: walking, yoga, Pilates, mobility
Intensity: Low intensity & shorter training session
Time to: Listen to your body and rest
Mood & hormones: low energy & fatigue. All hormones are at a low. You can continue training as normal so long as you feel comfortable doing so.
Day 6 - 12
Follicular Phase
Exercises & methods: Hypertrophy weight training, maximum strength or endurance training
Intensity: Increase intensity, frequency and duration
Time to: use that testosterones to build muscles & strength. Get ready to up your weights.
Mood & hormones: energised & motivated. Estrogen begins to rise. More energy.
Day 13 - 15
Ovulation
Exercises & methods: hypertrophy weight training, maximum strength or endurance training
Intensity: go as heavy as you can. Time to smash some personal records (PR).
Time to: use that testosterone to build muscles & strength
Mood & hormones: outgoing, confident, buzzing for energy. Estrogen peaks with a spike in testosteron
Day 16 - 28
Luteal Phase + PMS
Exercises & methods: lower impact workouts, lower weights but higher reps; yoga
Intensity: Decrease intensity, frequency, duration
Time to: take it easy as resilience decreases & the risk of injury increases. It is not the best time to hit a PR. Relax your body to help with cramping.
Mood & hormones: Introverted & slowly losing energy. Progesterone on the rise, then falls towards the end of this phase.
PMS symptoms: headaches, bloating, water retention, tiredness
Example of the month:
Please note that intensity can be in-/decreased by multiple variables (weights, reps, rest period, duration, tempo/pace, type of exercises, nutrition, sleep factors...
Period time:
Day 1: Rest
Day 2: Rest
Day 3: Low intensity (50-60%)
Day 4: Low intensity (50-60%)
Day 5: Rest
Day 6: Increasing intensity: (60-65%)
Day 7: Rest
Follicular time:
Day 8: Increasing intensity (65-70%)
Day 9: Rest
Day 10: Increasing intensity (70-75%)
Day 11: Increasing intensity (70-75%)
Day 12: Rest
Day 13: Maximum intensity (80%+)
Day 14: Rest
Ovulation time:
Day 15: Maximum intensity (80%+)
Day 16: Maximum intensity (80%+)
Luteal time:
Day 17: Rest
Day 18: Decreasing intensity (70-75%)
Day 19: Decreasing intensity (70-75%)
Day 20: Rest
Day 21: Decreasing intensity (70-75%)
PMS
Day 22: Rest
Day 23: Decreasing intensity (65-70%)
Day 24: Rest
Day 25: Decreasing intensity (60-65%)
Day 26: Rest
Day 27: Low intensity (50-60%)
Day 25: Rest
Here is great video about this topic that you should watch if you would like more information. (95) A perspective on fat loss | James Smith | TEDxBundaberg - YouTube
Listen to your body.
Honor your hunger: if you’re not hungry, don’t eat. If you are hungry, eat! But try and make what you eat as nutrient-dense as possible - eat delicious, sweet fruits full of vitamins and minerals and get rid of those chocolate bars full of processed sugar (that only exacerbate PMS symptoms).
And remember, if it’s not in the fridge/cupboard, you can’t eat it!
