Exercising around Menstrual cycles
An interesting area!
There is growing chat around trying to work with and prioritize how females can exercise around their menstrual cycle.
The theory is there, but is the evidence- well not quite yet....
Righto the theory first-
Women's bodies undergo hormonal fluctuations throughout the month, which we know can impact energy levels, performance, and recovery.
Can we monitor and then train to these different part of the cycles to maximize and get more out of our general exercise?
Firstly, a brief overview to try to understanding the menstrual cycle:
It consists of four phases and estrogen and progesterone levels fluctuate during these phases and can influence various aspects of physical and mental health.
The theory behind it is using these phases to optimize recovery and performance - i.e.. know when to rest or push your exercise/training for further gains.
Here are some practical tips for each phase:
Menstrual Phase (Days 1-5): Characterized by menstruation, this phase often brings fatigue and discomfort due to lower estrogen levels.
During menstruation, hormonal levels are low, and symptoms like inflammation, pain, and fatigue may be experienced.
Recommendations include focusing on recovery and avoiding stressors that may trigger autoimmune responses.
Embrace lighter exercises like yoga or gentle stretching to alleviate discomfort.
Prioritize rest and self-care to support the body's natural recovery process.
Follicular Phase (Days 6-14): Estrogen levels rise, leading to increased energy and motivation, making it an ideal time for intense workouts.
As estrogen levels begin to rise, energy levels may increase, and some women may experience a higher pain tolerance.
This phase may be ideal for high-intensity workouts and strength training, as estrogen levels rise, making exercise feel better and potentially more effective.
Take advantage of increased energy and motivation to challenge yourself with heavier weights or intense workouts.
Focus on building strength and endurance during this phase.
Ovulation Phase (Days 14-16): Estrogen and testosterone peak, boosting strength and performance. High-intensity exercises are well-suited for this phase.
Estrogen levels peak before ovulation, leading to increased training performance.
Exercise intensity can be increased, and women may feel primed for challenging workouts.
Capitalize on peak hormone levels by incorporating high-intensity interval training (HIIT) or explosive movements.
Enjoy the heightened strength and performance potential during this phase.
Luteal Phase (Days 17-28): Progesterone rises, potentially causing fatigue and reduced energy. Adjusting training intensity or incorporating active recovery is beneficial during this time.
After ovulation, hormonal fluctuations occur rapidly, leading to potential drops in energy levels and increased fluid retention.
High-intensity training may become more challenging during this phase, making it ideal for embracing longer, steady-state activities such as yoga or meditation.
Listen to your body and adjust training intensity or volume based on energy levels and symptoms.
Incorporate more rest days or active recovery activities to support recovery and manage fatigue.
The theory and ideology around this makes sense, however overall the research still isn’t there to 100% back this up- (some studies back this, others don't depending on which study you are reviewing- studies have their issues around participant numbers, design and reliance on self reporting).
Overall, we think it has merit and think it's an exciting area of research, but you must also take into account many other factors like nutrition, fatigue, sleep quality, stress, injury, motivation, and enjoyment.
So listen to your body, sounds so simple, but often simple is best- try to use this to help with your exercise, recovery and general wellbeing -it can only be a good thing to be more in tune with your body!
Menstrual cycles and practical key takeaways
For Athletes:
Know Your Cycle: Understand your menstrual cycle and its phases, including how hormone fluctuations may affect your performance and injury risk.
Listen to Your Body: Pay attention to how you feel during different phases of your cycle. Adjust training intensity, volume, and recovery accordingly.
Communicate with Your Coach: Keep an open dialogue with your coach about any changes or challenges you experience throughout your cycle. This allows for personalized adjustments to training plans.
Prioritize Recovery: Take care of your body with adequate rest, nutrition, and stress management. Proper recovery supports performance and reduces the risk of injury.
Consistency is Key: Stay committed to injury prevention programs, including exercises targeting strength, balance, agility, and plyometrics. Consistent effort yields long-term benefits.
For Parents:
Educate Yourself: Learn about the menstrual cycle and its potential impact on athletic performance and injury risk.
Support Your Athlete: Encourage your daughter to track her menstrual cycle and communicate any concerns or changes with her coach and healthcare provider.
Advocate for Injury Prevention: Emphasize the importance of injury prevention programs and proper training techniques to reduce the risk of ACL injuries.
Promote Overall Well-Being: Prioritize your daughter's physical and emotional health, including adequate nutrition, sleep, and stress management.
Be a Source of Encouragement: Offer support and encouragement as your daughter navigates her athletic journey, including the challenges associated with menstrual cycle syncing.
For Coaches:
Understand the Menstrual Cycle: Educate yourself about the menstrual cycle and its potential impact on athletic performance and injury risk.
Individualize Training Plans: Tailor training programs to accommodate the menstrual cycle, adjusting intensity, volume, and recovery strategies as needed for each athlete.
Encourage Communication: Create a supportive environment where athletes feel comfortable discussing menstrual health and any challenges they may face.
Implement Injury Prevention Programs: Incorporate targeted exercises and drills to reduce the risk of ACL injuries, focusing on strength, balance, agility, and plyometrics.
Prioritize Athlete Well-Being: Promote overall well-being by emphasizing proper nutrition, hydration, sleep, and stress management.
Let’s bring some more understanding and awareness around this topic!
Meet Jen, our Pelvic health physio guru
Incase you haven't met her, here’s a little bit about Jen:
Jen has worked both in Auckland and London in the musculoskeletal and sports physio sphere, including a couple of seasons with Superleague Netball in the UK and travelling with NZ Athletics to Oceania's 2022. She has also started to specialise in pelvic health, and you'll find her talking about bladders, bowels, and the lack of pre/postnatal education without too much encouragement.
She's always been keen on sports, but more of a social all-rounder than a master of any one. You're most likely to find her involved if there's a cold drink after the final whistle.
She has a particular passion for treating the individual - finding out what makes people tick, and getting to the root of the issue to get them back to their best.
Jen is always empathetic, ready for a laugh, and eager to push you to improve.
