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Depending on the time of the month, the body does not necessarily react the same way when you practice physical activity. In women, the explanation could come from the menstrual cycle and its production of hormones. Here are some elements to adapt your practice.
Sport and menstrual cycles can go hand in hand, but you still have to know how to do it. A Puregym study reveals that a third of women say they do not understand their menstrual cycle and the impact on their daily life. Because sports performance and food cravings are not the same throughout the month. The ideal is therefore to know how to identify the different phases of the menstrual cycle, to know their impact and to adapt the schedule accordingly. As a reminder, the menstrual cycle is made up of three phases: the follicular phase which lasts the first 14 days, the ovulation phase (between 16 and 32 hours) and the luteal phase, for about 14 days.
To adapt your training to your cycle, you must choose an activity related to the changes in your body. During the first 7 days of the follicular phase, “estrogen and progesterone levels drop, which can lead to reduced strength and endurance“, explains Dr. Shireen in the study. At this time, it is recommended to practice gentle sports such as yoga. According to the results of the study, it improves mood, fights fatigue and alleviates symptoms. peculiar to this period.
During the last four days of this phase, the level of estrogen increases, which creates an energy boost and promotes muscle recovery. This is the right time to turn to bodybuilding. Nutrition level, turn to foods rich in nutrients, mix lean proteins and healthy fats. Finally, stay well hydrated.
During the ovulation phase, when a mature egg is released from the ovaries, the level of estrogen is high. As a rule, this is characterized by a high level of energy. You can turn to intense exercises.
The luteal phase, the last phase of the cycle, is broken down into two parts. It begins with high progesterone and estrogen levels. The possibility of doing high-intensity sports is then possible. But as the days pass, the increase in progesterone”can cause bloating and fluid retention“, explains the study. So many symptoms likely to interfere with sports practice. In addition, body temperature increases, making intense efforts difficult.