The menstrual cycle is a natural and fundamental part of women's lives. Throughout this cycle, hormone levels fluctuate, affecting not only mood and energy, but also how your body responds to exercise. It is essential that you understand how to adapt the intensity of physical activity according to your menstrual period to help keep your hormones balanced and ensure the proper movement your body needs.
Menstrual phase: listening and recharging
Days of menstrual cycle: 1-5
During the menstrual phase, it is common for women to experience fatigue, cramps and mood swings due to hormonal fluctuations. It is important to listen to and respect the body's needs during this stage. Reducing the intensity of vigorous exercise and opting for gentler activities, such as walking, gentle yoga or stretching, can be beneficial. These types of exercise promote blood circulation, relieve cramping and help release endorphins to improve mood.
Follicular phase: increasing energy
Days of the menstrual cycle: Days 6-14
As the menstrual cycle progresses into the follicular phase, energy levels and stamina begin to increase. During this stage, women can take advantage of the renewed energy to participate in higher intensity activities such as running, swimming, cardiovascular exercise or moderate strength training. These exercises help strengthen muscles, improve endurance and promote the release of endorphins, which contributes to improved mood and overall well-being.
Ovulatory phase: taking advantage of the energy peak
Days of the menstrual cycle: Day 14
The ovulatory phase is the time when energy peaks in the menstrual cycle. At this stage, women can benefit from participating in high-intensity physical activities, such as interval training, high-intensity classes or team sports. These challenging exercises help increase strength, endurance and calorie burning. In addition, intense physical activity can stimulate the production of endorphin hormones and improve cardiovascular health.
Luteal phase: balance and self-care
Days of the menstrual cycle: Days 15-28
During the luteal phase, energy levels may decrease again, and it is important to pay attention to the body's changing needs. Opting for moderate-intensity physical activities, such as brisk walking, yoga or muscle-strengthening exercises, can help maintain hormonal balance and alleviate premenstrual symptoms. In addition, more relaxing activities, such as meditation and gentle stretching, can help reduce stress and improve emotional well-being.
It is important to note that these days of the menstrual cycle are only a general guide and may vary slightly from woman to woman. In addition, the length of the menstrual cycle can be different for each person, averaging 28 days, but can range from 21 to 35 days. Therefore, it is helpful for you to record and monitor your menstrual cycle to more accurately determine the phases in your particular case.
5 popular apps you can use to track your menstrual cycle:
In general, they are all very comprehensive and easy to use. They provide accurate forecasts of menstruation and ovulation dates as long as you record the information on a daily basis, otherwise it won't do you any good. In the long run you are the one who knows your body best and no one else can do it for you.
Flo: is the one I currently use and I find it a friendly and complete tool.
Clue
Period Tracker
Glow
Ovia
Remember that every woman has different needs and preferences, so I suggest you explore these applications and choose the one that best suits you.
If you are in the perimenopause or menopause stage, I also have information for you regarding the recommended physical intensity at each of those times, which sooner or later we will all get to. Perimenopause and menopause are both transitional phases that indicate an end to your reproductive years.
Perimenopause:
During perimenopause, hormone levels fluctuate significantly, which can affect muscular endurance and recovery. It is important that you find a balance between maintaining strength and bone health, and adapting to changes in your body. I recommend including strength training activities to preserve muscle mass and strengthen bones, combined with moderate cardiovascular exercise. Listening to your body and adjusting the intensity and duration of exercise as needed is critical to avoid injury and promote physical wellness.
Menopause:
During menopause, hormone levels stabilize in a new equilibrium. At this stage, it is important that you maintain a regular exercise routine that includes strength training, cardiovascular exercises and activities that promote flexibility and balance, such as yoga and Pilates. Strength training helps maintain muscle mass, bone density and metabolism, while cardiovascular exercises contribute to cardiovascular health. It is essential to adapt the intensity and duration of exercise according to individual capabilities and to listen to the body to avoid exhaustion and injury.
In conclusion, adapting the intensity of physical activity according to your menstrual period is essential to maintain hormonal balance and ensure the proper movement your body needs at each stage of your cycle and once your fertility ends. Listening to your body, keeping track of symptoms and patterns, as well as respecting your body's changing needs, can have numerous benefits, including relieving menstrual symptoms, improving mood, strengthening muscles and promoting cardiovascular health. Awareness and adaptation to your individual needs is key to achieving optimal wellness.
Disclaimers:
"The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional."
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