Go with the Flow
A short & sweet guide to cycle syncing workouts
In a world where one-size-fits-all solutions often prevail, there exists a profoundly individualized approach to fitness that is as unique as your own biology. Imagine a fitness routine that adapts to the rhythm of your body, allowing you to unlock your full potential and unleash the true power of your cycle.
Welcome to the world of cycle syncing workouts. *throws eco-friendly glitter*
The female body is a masterpiece, maintained by a symphony of hormones that ebb and flow with the passing days. It's a dynamic cycle that affects every aspect of our lives, from mood to energy levels, and yes, even our exercise performance. Cycle syncing workouts offer a fitness revelation: your workout routine should be as personalized as your fingerprint, adapting to your unique hormonal landscape.
By now you may have mentally tapped out. Maybe you are thinking:
“Ugh- I can’t even keep up with when I need to buy tampons- now I’m supposed to know when my luteal phase is?”
OR
“Yet another topic I need to research every nook and cranny of to develop a perfect program and get so worn out I never actually follow through with it…” (me, at first)
Toss those worries into a river and watch them float away. The point is not to find the “perfect” workout plan- the point is to discover which movement will help you feel energized, revived, confident, strong, or relaxed. This is the point of cycle syncing: when you can use movement as a tool, when you can get in tune with yourself rather than dismissing yourself.
Maybe you shame yourself when you are not able to run as far or fast as you did last week. What if instead of asking “What is wrong with me?” - you allowed yourself to walk and enjoy the breeze. What if instead of berating yourself over sleeping an hour longer- you understood that in this phase- you NEED more sleep in order to reach your health goals. What if one day you go for that PR at the gym because, for some “unexplained” reason- you are feeling 100% that b*tch!
It can be confusing, disarming and frustrating to be side-swept by a lack of energy, excessive hunger, random bloating, etc. when we are just trying to live our best life. This is where cycle tracking can be your superpower. If you can anticipate your strengths, nourish them, and get your body moving in a way that empowers you- you will be unstoppable.
Breaking it down:
Menstrual Phase (Days 1-5):
Recommendation: Gentle and restorative exercises, such as yoga or walking. Focus on listening to your body and providing self-care.
Benefits: Alleviates menstrual discomfort and bloating, promotes relaxation, and eases cramps.
Follicular Phase (Days 6-14):
Recommendation: High-intensity interval training (HIIT), strength training, and cardiovascular exercises. Your energy levels and endurance tend to be higher during this phase.
Benefits: Improved strength, endurance, and overall fitness. You may experience faster recovery and increased muscle growth.
Ovulatory Phase (Days 15-17):
Recommendation: Focus on strength training and aerobic workouts. This phase is when estrogen and testosterone are at their peak, making it an ideal time for challenging workouts.
Benefits: Increased strength and muscle mass, improved performance, and enhanced mood.
Luteal Phase (Days 18-28):
Recommendation: Moderate-intensity workouts, like Pilates, barre, and lower-impact cardio. Be mindful of fatigue and potential PMS symptoms.
Benefits: Maintains fitness without overexertion, helps alleviate PMS symptoms, and reduces the risk of injury.
It's important to remember that these recommendations are general guidelines, and every individual's experience can vary. Pay close attention to your body and how it responds to different workouts throughout your cycle. Also, keep in mind that individual health conditions and personal preferences should be taken into account when planning your exercise routine.
The recommendation above is based on a 28-day cycle. The problem with most cycle syncing workout programs is they do not take into account the drastic variability in cycle lengths across women. According to this study, “46% of all subjects had a cycle range of 7 days or more, and 20% had a cycle range of 14 days or more.” Ladies, we’re all over the place. And that’s okay.
The solution: listen to your body. There are apps now that can track even “irregular” cycles so you can start to get in tune with how your body feels when, why and how. Check out some of the resources listed below.
Each phase brings a superpower- I urge you to stay connected to yourself, you are worth the time and investment.
Resources & References:
Cycle Syncing Nutrition and Exercise – Cleveland Clinic
Flo | Cycle Syncing (floliving.com)
How regular is regular? An analysis of menstrual cycle regularity - ScienceDirect
