How to train during each phase of your menstrual cycle?

During this period, the uterus is shedding its thick lining, which results in bleeding. The progesterone and estrogen levels are really low, which makes one feel less energetic. Considering the stress that the body is under, this can be an excellent time to practise some more holistic fitness like yoga.

Menstruation Phase

Follicular Phase

The follicular phase overlaps with our period. It starts on the first day of the period and ends with ovulation. Estrogen levels start to rise. We can channelize our increased energy into some more high-intensity, anaerobic exercise, like HIIT classes, sprint intervals, and weight training.

Ovulation phase

During this phase, the estrogen levels are high, and have increased levels of luteinizing hormone (LH). With higher levels of estrogen, our joints are less stable, so twisting sports like football or basketball can be risky. A safer option is linear strength training like doing reps.

Luteal Phase

There’s a dip in estrogen just before and after ovulation, with estrogen rising again midluteal phase, about a week after ovulation. However, there is an increase in progesterone. Moderate exercise that keeps endorphin levels up and stress levels down can be good like jogging and dance fitness classes.