How to Cycle Sync Your Workouts ✨
Cycle syncing is working with your hormones, not against them!🫶🏻
We have different calorie, fitness, and nutrient needs depending on which phase we are in! So cycle syncing can help you feel more in tune with your body and workouts which may even help you get better results!
phase 1: Follicular (the 7-10 days after your period)
Hormones start out low but estrogen starts to rise to peak before ovulation! You will begin to feel more alert and energized. During this time you can workout with light weights, do yoga, pilates or spin class and add in more cardio!
phase 2: Ovulation (around day 14)
This is when your hormones are at their peak! Estrogen and energy levels are at their highest so it’s good to do more intense exercises like HIIT workouts, lift heavy weights, do crossfit, reformer pilates or yoga sculpt! You can add in cardio like sprints or stairs!
phase 3: Luteal (the 10-14 days before your period)
Hormones begin to dip and you can start to have PMS symptoms. We start to back away from cardio and high intensity workouts to support our body. It’s good to do strength and resistance training, yoga, barre pilates, or walking during this time.
phase 4: Menstrual (the 3-7 days of your period)
Estrogen and progesterone are both at their lowest during your period which brings energy down as well. This is a time to rest and do low intensity and impact workouts like walking and stretching.
Remember to give yourself grace during those phases of your cycle where hormones are lower. We’re so used to constantly pushing ourselves when it might be counterproductive to our body. Our body goes through a lot each cycle so be kind and nourish your body 🤍 Hope this helps xx
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Cycle syncing is a powerful method to align your workouts with the hormonal changes your body undergoes throughout your menstrual cycle. By understanding the four phases—Follicular, Ovulation, Luteal, and Menstrual—you can strategically plan your workouts to harness energy levels and improve performance. During the Follicular phase, focus on light weights and cardio, as your energy begins to rise. This is a great time for yoga and pilates. As you transition into Ovulation, when your energy peaks, incorporate high-intensity interval training (HIIT) and heavy lifting to maximize results. In the Luteal phase, as hormone levels decrease, switch to strength training and low-impact activities. Finally, during your Menstrual phase, prioritize rest and low-intensity workouts such as walking and stretching. Incorporating these strategies not only enhances physical results but also nurtures mental well-being. Adapting your exercise routine to your cycle can reduce fatigue and improve your relationship with fitness, leading to a more harmonious lifestyle. Remember, the key to successful cycle syncing is being mindful and listening to your body's signals.
