Many girls feel low energy at certain times of the month, which clashes with workout days and tough work. So today we'll talk about why exercise matters and how to work out during that tough time. Fitness Garage always supports girls daily and helps them handle life's challenges.
Menstrual cycle phases
First phase: Follicular phase
This phase starts on the first day of your period. Female hormone levels drop a lot in the body. After the period, estrogen slowly rises and peaks halfway between periods.
Second phase: Ovulation
Ovulation is the golden chance to get pregnant if sperm is present. It usually happens 14 days after your period. You might feel a slight pinch on one side of your belly then.
Third phase: Luteal phase
This phase comes after ovulation and lasts through the second half of your cycle. Estrogen levels go up, but then progesterone comes in causing some physical symptoms. If pregnancy doesn't happen, both estrogen and progesterone drop, and your brain starts a new cycle. Next, we'll see how these changes affect your workout.
Effect of hormone fluctuations
The follicular phase, which starts after your period ends, is the right time to push yourself hardest. Hormone levels are a bit more stable then. Around ovulation, your body temperature goes up slightly. During the luteal phase, you can do lighter workouts like yoga or walking.
When progesterone rises, your body breaks down tissue faster. So during this time you can train with free weights and resistance bands because afterward your body recovers and builds bigger, stronger muscles. You should eat enough protein too.
Here are some steps to help track these phases:
- Track your cycle: There are plenty of phone apps to help you. Also, if you use birth control that stops ovulation, it affects your body too.
- Pick different workouts depending on the time of month: In the follicular phase, focus on HIT workouts, interval exercises, weight lifting, and running. Take a rest day between hard training sessions. In the luteal phase, focus on light cardio, strength exercises, and long walks.
Take care of your body
By understanding your body, you can better set its priorities. This is what we focus on at Fitness Garage, caring for women's lives in every detail. So when you join one of our trainers, we pay attention to those details. You can get to know us more by visiting theFacebook page. Just click here.
