Sports and exercise are essential for good health as well as to get and/or keep your hormones balanced . But that doesn't mean you have to hang in the weights every day. In fact, when you listen to your body and cycle and adjust your sports activities accordingly, you do your body a big favor! In this blog you can read more about exercising during your hormonal cycle.
You may have noticed yourself that you have more energy and strength one week than another week in your cycle. This has to do with hormone fluctuations and these occur every cycle.
Your hormonal cycle
If you compare the different phases of a cycle to the seasons(you can read more about them here), you can compare the menstrual phase to winter, for example. Your estrogen level is lowest on the first day of menstruation, while the stress hormone cortisol is somewhat higher during this phase. Not bad at all, but an extra cortistol spike due to intense sports activities is best avoided for a while.
After your period, you often get more energy (compare it to spring) and it's fine to return to a sport that gets your heart rate up and makes you sweat. In the summer phase of your cycle, the ovulation phase, you are in your estrogen peak for a short moment. This gives you much more energy and is the perfect time to work out at the gym.
Exercise during your hormonal cycle
This is because when you exercise, various hormones are produced such as endorphins, dopamine and serotonin. All hormones that make you feel nice, happy and energetic. Some 2-3 times a week (light) strength training is fine for your hormones. You can alternate this with walking, swimming, yoga, pilates, cycling or any other activity you like.
Winter phase: During menstruation, your body needs rest and it is fine to do light workouts. The first 2 days of menstruation, rest is most important, after all, menstruation is already a sport for your body. After that, you can think about yoga, walking or stretching. After all, menstruating is already a sport for your body.
Spring phase: You notice during this phase that you get a little more energy and a challenge is nice. You can practice cardio such as running, cycling or rowing during this phase. You are not at your highest energy level yet, so building up slowly is important.
Summer phase: In this phase you have plenty of energy, this is the time when you can start exercising intensively and indulge with dumbells during a fine session of strength training. Above all, pick up the weights, and work on your muscle building.
Autumn Phase: You may now notice that your energy is slowly waning. Exercise is good, but don't go to the max. Swimming, yoga, walking, pilates, ballet or dancing are fine activities during this phase.
