A woman’s menstrual cycle, which usually spans 28 days, consists of several phases:
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the follicular phase
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ovulation
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The luteal phase.
And in each and every one of them hormonal changes occur. Changes that influence, sometimes a lot, on the organism and on the mind of the woman.
The phase of the cycle influences the exercise
These changes also affect a woman’s ability to exercise. as explained by the Dr. Eva Ferrerspecialist in , and specialist in women’s health and sports at the Barça Innovation Hub:
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“Depending on the phase of the menstrual cycle in which the woman is, it will be more beneficial for her body a more aerobic type activity (cardiovascular exersise) or anaerobic (strength exercises),
Traditionally, the way of training for men and women has been the same. No difference was established that contemplated the changes in physical performance that occurred according to the phase of the menstrual cycle.
What is the best phase for each thing?
On several occasions it has been studied what type of physical activity was better depending on the phase of the cycle in which the woman was.
A study carried out in the , which evaluated this issue in reference to elite athletes, stands out.
However, the results obtained have not been considered conclusive and more studies are required in order to develop recommendations and individualize training.
And of course, if there are no recommendations for elite athletes, much less for the general population.
Despite this, those who know the woman’s body in depth and the hormonal alterations that occur in it during each phase of the menstrual cycle have been able to establish what type of exercise is best at each moment.
The menstrual cycle begins with menstruation, which lasts approximately 3 to 6 days. From it begins the so-called follicular phase.
Follicular phase: more intensity and duration of physical exercise
This phase of the menstrual cycle occurs between days 1 and 12 of the cycle. It is the moment in which the growth of the ovarian follicles occurs.
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“At the beginning of this phase, estrogen levels are low, and therefore it could be beneficial to perform high-intensity exercises at short intervals, with weight and changes of pace. In this phase female athletes can increase the intensity and duration of workouts”, says Dr. Ferrer.
As the follicular phase progresses, estrogens gradually increase until they reach their peak. And that occurs before ovulation, around day 12, which is when they are highest.
But there is something else that must be taken into account during this phase and that the specialist in sports medicine at the Hospital Clinic comments:
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“These days there is a rise in estrogen and relaxin, which can contribute to increased ligament laxity. in the soccer players can increase the risk of injury of the cruciate ligament, for example”.
Ovulation phase: higher intensity exercises
It is the phase that begins around day 14 and lasts for three days. It is the process in which there is the release of a mature egg and marks the fertile days of the woman.
This moment is when physical performance is greatest and higher intensity workouts can be prioritized.
After day 14, estrogens begin to decrease and progesterone rises, which is a hormone released by the ovaries and the placenta.
Progesterone prepares the during the menstrual cycle for the embryo to implant, and makes it easier for pregnancy to occur safely.
Luteal phase: more resistance and speed
In this phase there are two different moments. The first, between the 16th and 24th days approximately, is a time when there is an increase in estrogen and progesterone, which makes it easier for the body to have more resistance and speed, and therefore good physical performance can be maintained. .
But, as Ferrer indicates, from the 24th everything changes.
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“Progesterone is found in large amounts in the body and it is a time when changes in mood can occur, a greater feeling of fatigue and tiredness, fluid retention, increased heart rate…”
For this reason, in these last days of the cycle, the cardio exercises at a steady pace are the most beneficial for the body, e.g. yoga, swimming, cycling…
Menstruation is not an impediment
From day 28 approximately is when the y occurs is when the performance will be lowerbut this does not have to be an impediment to continue doing physical exercise.
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“It can even be beneficial, since it favors the production of endorphins, neurotransmitters produced by the central nervous system that generate a sensation of pleasure and reduce fatigue. This can help decrease pain during menstruation”, emphasizes the specialist.
So, when planning the physical exercise of each day, knowing what phase of the menstrual cycle the woman is in is essential to understand those that influence her physical and emotional state.
In this way, in addition, “it will be able to adapt your physical exercise routine to get the most out of it, avoid injuries and be respectful of the body”, concludes Dr. Ferrer.