Sport according to your cycle?

What does your cycle have to do with your athletic performance? You might think it doesn't. But have you ever wondered why you're breaking your personal best one week, and then slacking off in the gym the next? It has a lot to do with your menstrual cycle.

Your hormones influence how you feel and how your body responds to exercise. Your pain threshold, recovery, and endurance are partly controlled by your hormones. But during the different phases of your menstrual cycle, your hormones and energy levels are constantly changing, so whether you follow a strict exercise plan or not, there's unfortunately no magic workout routine that works for everyone.

The female body works significantly differently than a male's. A workout plan suitable for a man won't necessarily work for a woman. Whether or not your workout plan is successful doesn't depend on your endurance, but on the fact that your body is different from a man's.

Luckily, you can use that to your advantage!

Stacy Sims is a sports scientist and author, best known for her work on female physiology and endurance training. She's discovered how to adapt your workouts and other sports activities to your cycle, helping you reach your full potential.

Matching Your Workouts to Your Cycle: The Benefits

By getting to know your cycle well and becoming aware of the different phases of your menstrual cycle, you're more likely to get much more out of your workouts – whatever your fitness goals. We'll discuss the two most important benefits:

1. You can handle stress better

When you exercise too long and too intensely during the premenstrual phase, your body produces a lot of cortisol. It's important to give your body enough time to recover.

When your body needs to produce more cortisol, it essentially “steals” estrogen and progesterone from your body, throwing your hormones out of balance (and you don't want that).

Also pay attention to your diet: insufficient fuel (food) is a form of stress and negatively impacts your training and health. Consider taking magnesium supplements to support your athletic performance. This mineral helps with muscle soreness and has a positive effect on muscle recovery after a workout.

2. You nourish your body with what it needs and reduce cravings

During the luteal phase (after ovulation, the week before your period), your metabolism increases. This means calories are burned faster than normal. Your body therefore needs more calories during this phase. Expect to consume 100 to 300 extra calories per day.

In addition, many women experience cravings in the days leading up to their period. These cravings are caused by a shift in hormone levels, which causes serotonin levels to be lower. This feel-good hormone makes you feel satisfied, full, confident, and balanced. Negative feelings are also more easily suppressed.

But it can be beneficial: extra nutrition can restore your serotonin levels to normal. Choose sweet, carbohydrate-rich, whole foods like fruit, sweet potatoes, honey, and dates. They're not only delicious but also help you feel relaxed thanks to the small serotonin boost they give your body.

Also interesting: Eating according to your cycle's needs

Training During Every Cycle: A Schedule

Now that you know what training according to your cycle can do for you, it's time for action. Below, we'll give you tips and examples to adjust your workout schedule. This workout plan is based on the four phases of your cycle: the menstrual phase, the follicular phase, ovulation, and the premenstrual phase:

🩸 Menstrual phase: the first day of your new cycle

The best exercises during your period vary from woman to woman. If you have enough energy, you can train intensively, because it's easier to build muscle during the first half of your cycle (i.e., your period and the phase before ovulation). If you're still feeling weak, it's important to listen to your body and take it easy. Do yin yoga or go for a gentle evening walk to ease menstrual cramps.

🏃‍♀️ Follicular phase: the 7 to 10 days after the last day of your period

During the follicular phase, your estrogen levels rise and an egg matures in your fallopian tube. You'll notice more energy and a happier you. Your testosterone also increases. This leads to more strength in the gym, a greater desire to work out, and better recovery. Choose cardio exercises, HIIT sessions with weights, cycling, or swimming. For running, choose hills or sprints.

💪 The ovulation phase: the 3 to 4 days around ovulation

The days surrounding ovulation revolve around your stamina and strength . You'll feel at your best, so this is the ideal time to go all out. You'll also feel confident during this phase, and socially, it's the perfect time to take a group class. Choose HIIT sessions, weight training, or power yoga.

Note: During this phase, you're also more susceptible to injuries (due to the estrogen fluctuations that occur after ovulation). Therefore, it's always important to train with correct form during the second half of your cycle.

🧘‍♀️ The luteal phase, 10 to 14 days after ovulation, before your period

Research shows that women tire more quickly during this phase and need more time to recover . This final phase, therefore, revolves around flexibility and recovery . Choose gentle activities and light weights. Focus on flexibility and technique, and work on your form. Swap HIIT sessions for slow-paced yoga, Pilates, walks, or gentle bike rides.

Did you know that strength training is good for your hormones?

You might think strength training is just for men, but trust us, it's not all about muscles. You don't have to become another Arnold Schwarzenegger. It's not necessarily about your muscles, but about your hormones:

Strength training has a positive effect on estrogen and testosterone. It promotes muscle growth and stronger bones – which is important as you age, because your muscle mass and strength decrease (because (women who have gone through menopause no longer produce estrogen in their ovaries).

The body can only obtain estrogen through aromatase (the body produces estrogen from testosterone estradiol , a form of estrogen).

So why do you need to do strength training? Strength training builds muscle mass, and the more muscle mass, the more testosterone you produce, which is converted into estrogen.

PMS and strength training

If you suffer from PMS, strength training can also help reduce symptoms. Exercise also helps balance your estrogen levels. This is important, because low estrogen can increase the risk of osteoporosis and cardiovascular disease.

Want to learn more about exercise and your cycle? We recommend Stacy Sims' book, Roar , or download the Nike training app for Android or iPhone .

This article was reviewed and approved by Manon from Fox-Fit .