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If you’re someone who has to deal with your period on a regular basis, you’re probably well aware of how much your energy levels fluctuate throughout your cycle thanks to hormonal fluctuations. Not only can even simple tasks become difficult, it can make it even harder to stay fit and motivated to stick to a regular workout routine, especially when you notice a decline in performance. There is a possibility
However, according to popular information on social media, you may be able to avoid these feelings by using a technique called “Cycle Synchro”.
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the premise of cycle synchronization is relatively simple. Instead of doing the same type of workout throughout the month, adjust your workouts according to the current phase of your menstrual cycle. There are claims that by doing so, you can “balance” your hormones. This can provide a variety of health benefits, including improved energy levels, reduced PMS symptoms, and improved overall health.
However, while there is evidence that certain phases of the menstrual cycle may be optimal for different types of exercise, the current evidence suggests that cycle synchronization has benefits beyond making it easier to stay healthy. No. It goes without saying that actually getting cycle synchronization right is easier said than done.
The menstrual cycle can be divided into: four phase: menstruation, follicle, corpus luteum, premenstrual. The levels of the sex hormones estrogen and progesterone change at each stage.
During the menstrual period (your period), estrogen and progesterone are at their lowest levels. In the luteal phase that immediately follows, progesterone levels also begin to increase.both hormones reach their peak It drops dramatically in the premenstrual phase (average cycle days 25-28) near the end of the luteal phase.
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Studies show that certain phases of the menstrual cycle are optimized for different types of exercise thanks to these hormones.
For example, the luteal phase may be the best time for strength training because both estrogen and progesterone increase. strength When Endurance during this phase. energy consumption (calories burned) and energy intake also increase during the luteal phase. weight loss. you may also find feel more energetic You can exercise at this stage. Hormone concentrations during the luteal phase maximum muscle change.
The foliate stage also shows increases in muscle strength, energy expenditure, and energy intake — even if small.
However, when progesterone and estrogen levels are at their lowest during menstruation (menstrual period), there may not be much change in terms of menstruation. muscle buildingAlso, if you must be tired Along with the loss of menstrual blood, it is caused by decreased hormone levels. This might be a good time to consider adjusting your training, focusing on lower intensity exercises (such as yoga) and prioritizing recovery.
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So if you want to improve your strength and fitness based on how your hormones change during each phase of your menstrual cycle, plan your most intense workouts during the follicular and luteal phases to achieve the greatest benefits. recommend to.
All this sounds great, but you may wonder why so many women don’t follow this trend. That’s it.
The reported response will be implemented, but actually doing all this is easier said than done. First, most studies on the effects of the menstrual cycle on fitness assume that the menstrual cycle is his regular pattern of 28 days.However, her 46% of women Varying cycle length About 7 days, and another 20% show fluctuations up to 14 days. This means that the cycle varies from person to person.
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A second key assumption is that the progesterone and estrogen responses that drive changes in fitness are constant. However, with both estrogen and progesterone, this is often not the case. show big changes Both in the cycle and between each person.maybe some women lack of estrogen and progesterone for certain health conditions. These responses make it difficult to accurately track cycle phases by hormonal monitoring alone, and also make it very difficult to synchronize accurately.
So while the idea of synchronizing your menstrual cycle with your workouts might seem logical, each person may see different results. You can then use ovulation test strips and temperature monitoring to find out where you are in your menstrual cycle.
This article is quarter life, a series about issues that affect us in our twenties and thirties. From the challenges of starting a career and taking care of your mental health, to the excitement of starting a family, getting a pet, and making friends as an adult. This series of articles will explore and answer your questions as you navigate through this tumultuous time in your life.
