How to improve your fitness by adapting your exercise routine to your menstrual cycle

Before the United States Women’s Soccer Team (USWNT) revealed that it planned its training for the 2019 World Cup (they won, by the way!). Around the players’ periods, the issue of how floating hormones could affect their training. Not much talked about, uh, not at all.

But when you think about it, the idea makes so much sense that it is shocking, it is not common. “The way you move and breathe, how your heart beats, and your body’s reaction to exercise varies throughout your menstrual cycle,” says Georgie Bruinvels, PhD, co-creator of FitrWoman, the app used by USWNT.

And it’s not just for fitness professionals. Any woman can maximize her workouts by learning to follow her flow. No matter what your goals are, proper training during specific periods of the month will optimize results, Sims says. Branded Shoes

The first step? Know, how, really know, your cycle. A period tracking app (there are many; you will see) can help you understand each part and how it affects the body.

From there, use this guide to fine-tune your sweating routine. You will be amazed at how good it will feel, once things are really nice.
Menstruation: days 1-5

Now (the onset of menstruation), low estrogen and progesterone (plus additional inflammation) can make you feel too unmotivated to move, says Bruinvels (womp womp). But it’s actually the best time to build strength and muscle, thanks to the relatively high testosterone, Sims notes. Shoes And Sneakers

Do all the workouts that make you feel good.

For an easy restorative move, focus on low-intensity exercises like yoga, Pilates, and stretching during menstruation, Bruinvels says.

But … if you’re feeling energetic, use the weights and lift a lot, Sims says. In fact, choose loads that you can handle with just six reps max. (Try five sets of five reps at 80 percent of your rep max, which is the most weight you can lift in one rep.) Best Sneakers

Follicular phase: days 6 to 14

Between the end of your period and about three days before ovulation, estrogen levels rise, which means you’ll have more energy to exercise and recover faster. Court! “Estrogen is associated with a feeling of happiness, participation and strength,” says Bruinvels. Kacamata Rayban