Period tracking for fitness
Work with it. Not against it
Have you ever considered your menstrual cycle as a valuable tool for training?
Many of us have moved through womanhood considering our periods a monthly burden, something to shy away from, or to ignore altogether with the help of contraceptives… Many moons ago, this was me too. But as my physiological understanding of the menstrual cycle has deepened, as well as my own self-awareness, I now look forward to getting my period. I love it in fact.
Assuming you have a regular ovulatory cycle (no hormonal contraception) here’s how to make more gains from working with your cycle.
Follicular Phase
This begins from your first bleed (day 1), and continues until ovulation.
Oestrogen begins to surge and gets to it’s highest peak of the cycle during this time offering a host of benefits, including a sexy mojo.
This is the time to hit the gym hard, and program your big strength sessions.
Oestrogen promotes:
Muscle growth and training adaptations
More strength, power & endurance
Increased tolerance to pain & stress
Recovery is quicker and more efficient
Ovulation
Oestrogen levels peak >> Potential for a personal best (PB) is good!
Luteal Phase
This is the time to calm your farm, and to do it with compassion.
Oestrogen drops, progesterone increases, and body temperature rises, increasing your metabolic rate. This means you burn up to an extra 270 calories per day. So those carbohydrate cravings aren’t irrational. It’s your physiology speaking to you baby!
However, your ability to utilise carbohydrates as energy is less efficient than fat during this phase, so be sure to load up on healthy fats.
This is a great time to focus on training technique, light training, long walks, yoga, swimming. Be compassionate and listen to your body.
Common symptoms
Reduced motivation / will power
Increased cravings
Potentially more insulin resistant
Water retention / bloating
Fatigue
Lower tolerance to pain, heat, stress
Slower recovery
Take control
Tracking & self-awareness can help you become more prepared, in control and more at ease with the ebb & flow of your cycle. With this power you are able to honestly live, work and play a little more intuitively, whilst cutting yourself a little slack when necessary, and knowing when it’s time to really put your foot on the gas.
My favourite period tracking App ‘FitrWoman’
For personalised nutrition and exercise plans >> Hit the button