Pick various workouts to perform throughout the month
- Follicle stage: You may HIIT it hard at this time. Get started with your high-intensity interval training, heavy lifting, powerlifting, plyometrics, hill repeats, hot yoga, long runs, or other demanding fitness regimens right away. Take at least one day off between challenging workouts, and watch out for overtraining symptoms since some research suggests you may be more susceptible to muscle damage during this phase.
- Luteal stage: At this phase it’ll help to respect your body’s high hormonal load. Strength training with low to moderate weight and higher repetitions, yoga, Pilates, and moderate cardio (no breathless intervals) are all excellent options. It would be wise to focus on improving your mobility at this time, and avoid exercising in hot surroundings.
Conclusion
The best and most effective way to have a healthy menstrual cycle is to plan your exercise routine to fit in. The goal is to work smarter and not necessarily harder, and for this it is most important to understand the biology of your body. There are different stages of menstrual cycles and each of these stages have different effects on the body. You may need to discuss with a personal trainer to know the right types of exercises to perform.
References
[1] https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle
[2] https://www.healthline.com/health/womens-health/what-is-ovulation
[3] https://medlineplus.gov/druginfo/meds/a604017.html
[4] https://medlineplus.gov/birthcontrol.html