Cycle syncing: A workout routine that works with your period

A menstrual cycle can define various aspects of our lives, including fitness. Sometimes starting a new exercise routine or starting to exercise can be disrupted when your period rolls around, depending on the symptoms you have during your period.

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Some women have cramps, others are sick, and others report low energy during their periods. It can be beneficial to work out with your period in mind.

Because every woman is different, the following tips are customisable to each person.

Start on your period (Days 1-7)

Rather than starting at your peak, let your peak be the goal. When you start on your period, you can centre your workout routine around it. Start small, and do so when your symptoms are the least severe. According to Hinge Health, pelvic floor exercises help ease period cramps and lower back ache.

You can start with easy exercises that target training your pelvic floor as well:

• Happy baby pose
• Butterfly stretch
• Hip circles
• Short walk
• Gentle cycling

You can also consider focusing on stretching and warm-up exercises during this week.

After your period (Days 8-13)

The late follicular phase is when women usually report having a pick-up in energy levels and strength. By this week, your muscles are relaxed and somewhat trained. This is the time to strength train, do cardio, or Pilates. If you start any of these routines, a caution of starting slowly is still suggested.

According to the OOVA, you can do high-intensity workouts like running, cycling and even heavy lifting. This depends on your energy level and overall strength.

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During ovulation (Days 14-17)

This is also a great time for moderate to high-intensity workouts. You can even build off the training you did the previous week, thus strengthening your progress.

The luteal phase (18-28)

This is the phase before your period. Many women tend to report a drop in mood and energy. This is a great time to adapt the intensity of your workouts. According to the menopause specialist, consider incorporating mind-body exercises such as yoga.

Track your cycle

The last important tip is to track your cycle. This will help you stay grounded in whatever phase you may be in and not feel self-conscious should a sudden drop in mood and energy occur.

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