How to Exercise in Each Phase of Your Menstrual Cycle

Hello fitness enthusiasts! Silou London is not just a luxury activewear brand, but they're also all about promoting women's health and wellness. That's why they've recently shared this latest read on "How to Exercise in Each Phase of Your Menstrual Cycle." Silou London believes that understanding and embracing your menstrual cycle can lead to a better and more effective exercise routine. By providing insights and tips for each phase of the menstrual cycle, Silou London is helping women make the most out of their workouts and feel empowered all month long. So, let's dive into their helpful advice and see how we can optimise our fitness routine throughout our menstrual cycle!

by nicole gallacher

The menstrual cycle consists of four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Each phase is associated with hormonal changes that can affect your energy levels, mood, and physical abilities. Here are some general guidelines on how to exercise during each phase of your menstrual cycle.

Phase 1: Menstrual phase (Days 1-5)

Ok, we get it. The last thing you want to do is hit the gym when you're feeling bloated, crampy and exhausted. During the menstrual phase, it's common to experience fatigue, cramps, and bloating.  But, hear us out! Exercise can actually help relieve those pesky period symptoms. It's also important to stay hydrated and nourished during this phase. Try some gentle yoga, stretching or a leisurely walk. Trust us, you'll feel better afterwards.

Phase 2: Follicular phase (Days 6-14)

Hello, estrogen! During this phase, your energy levels increase by rising estrogen levels, making it the perfect time to get in some cardio. Running, cycling, or dancing are all great options. And don't forget about strength training! This is when estrogen helps build muscle, so grab some weights and get to work!

Phase 3: Ovulatory phase (Days 15-21)

During this phase, your hormones are in full swing, making you feel like a boss babe! The ovulatory phase is when the body releases an egg and is associated with peak fertility. This phase is characterized by a surge in estrogen and testosterone, try High-intensity interval training (HIIT) or plyometric exercises that are perfect for this time of the month. Plus, that boost of testosterone will make you feel extra strong and powerful.

Phase 4: Luteal phase (Days 22-28)

This phase can be a bit of a challenge, but don't let it hold you back from your fitness goals! Try some low-impact exercises like Pilates, barre, or swimming. And don't forget to prioritise rest and recovery. Your body is working hard and needs some extra love and care.

Exercise can be your best friend during your menstrual cycle. Each phase presents unique challenges and opportunities, but with the right mindset and exercise routine, you can power through and come out feeling stronger than ever. So let's get moving, ladies! Your body will thank you.

Keep in mind that everyone's menstrual cycle is different, and your energy levels and physical abilities may vary from cycle to cycle. Listen to your body and adjust your exercise routine accordingly. If you have concerns about exercising during your menstrual cycle, talk to your healthcare provider for personalised advice.