Is cycle syncing your workouts actually beneficial?
The short answer is…YES! In recent years, cycle syncing has gained significant attention as a method for women to optimize their fitness routines by aligning workouts with their menstrual cycles. But what exactly is cycle syncing, and is it genuinely beneficial? In this article, you’ll delve into the concept of cycle syncing, explore its potential benefits, how to determine if it makes a difference in your body, learn how to get started, and get an example of a menstrual cycle workout plan.
What is Cycle Syncing?
Cycle syncing is the practice of aligning your lifestyle choices—such as diet, exercise, and daily activities—with the phases of your menstrual cycle. The idea is rooted in the understanding that hormonal fluctuations throughout the menstrual cycle can affect your body’s energy levels, strength, endurance, and overall mood. By adjusting your workouts to match these hormonal changes, you can optimize performance, reduce the risk of injury, help to balance your hormones and drastically reduce PMS symptoms.
The menstrual cycle can be divided into four phases:
Menstrual Phase (Days 1-5): This is when menstruation occurs, and estrogen and progesterone levels are at their lowest. Many women experience low energy levels and prefer lighter activities during this phase.
Follicular Phase (Days 6-14): Following menstruation, estrogen levels begin to rise, leading to increased energy, strength, and endurance. This phase is ideal for more intense workouts.
Ovulatory Phase (Days 15-17): Around the middle of the cycle, ovulation occurs. Estrogen peaks, and testosterone levels also rise slightly, which can result in a boost in strength and performance.
Luteal Phase (Days 18-28): After ovulation, progesterone levels increase, while estrogen declines. Many women may experience a drop in energy and mood, making it a better time for moderate to light workouts. Our bodies are also experience more stress during this time leading up to our menstrual phase so it’s best not to add more stress with a high intensity workout.
By understanding your phases and adjusting your exercise routine accordingly, cycle syncing helps you work with your body rather than against it.
What are the Benefits of Cycle Syncing Workouts?
Cycle syncing workouts can offer several benefits, both physically and mentally. Here’s a closer look at some of the potential advantages:
Improved Performance: During the follicular and ovulatory phases, when estrogen levels are higher, your body is primed for strength training and high-intensity workouts. By aligning your exercise routine with these phases, you can take advantage of peak physical performance.
Reduced Risk of Injury: The luteal phase is characterized by increased levels of progesterone, which can make your joints more vulnerable to injury. By scaling back on intense activities during this phase and focusing on recovery, you can help prevent injuries.
Better Recovery: Your body’s recovery processes are influenced by hormonal changes. By adjusting your workouts according to your cycle, you can promote better recovery, reducing the risk of overtraining and burnout.
Enhanced Motivation and Consistency: By listening to your body’s natural rhythms, you may find it easier to stay motivated and consistent with your fitness routine. Understanding that lower energy levels are a normal part of the menstrual cycle can help you be kinder to yourself, preventing frustration and burnout.
Improved Mood and Mental Health: Hormonal fluctuations can have a significant impact on mood. By aligning your workouts with your cycle, you may find that your mood stabilizes, as you’re less likely to push through intense workouts when your body is signaling the need for rest.
Balanced Hormones: Studies suggest that cycle syncing can help balance hormones, as working with your body’s natural fluctuations may prevent the extra stress and strain that can lead to hormonal imbalances.
How To Know if Cycle Syncing Makes A Difference
Deciding whether cycle syncing is beneficial for you requires a bit of experimentation and self-awareness. Here’s how you can determine if it makes a difference:
Track Your Cycle: Start by tracking your menstrual cycle, either using a calendar or a period tracking app. Note the start and end dates of your period, as well as any symptoms or changes in energy levels, mood, and physical performance throughout the month.
Monitor Your Workouts: Keep a workout journal where you record the type, intensity, and duration of your workouts, along with how you feel before, during, and after each session. Pay attention to any patterns that emerge in relation to your cycle.
Compare Your Performance: Over a few months, compare your performance during different phases of your cycle. Are you stronger or faster during the follicular phase? Do you feel more fatigued during the luteal phase? These insights can help you determine if cycle syncing is beneficial for you.
Evaluate Mood and Motivation: Pay attention to your mood and motivation levels throughout your cycle. If you notice significant fluctuations, cycle syncing could help you manage these changes more effectively.
Listen to Your Body: Ultimately, the best way to know if cycle syncing works for you is to listen to your body. If you find that aligning your workouts with your cycle leads to improved performance, better recovery, and a more balanced mood, it’s likely a beneificial practice for you.
How To Start Cycle Syncing
If you’re interested in giving cycle syncing a try, here’s a step-by-step guide to get started:
Educate Yourself: Begin by learning more about the different phases of the menstrual cycle and how they affect your body. This knowledge will form the foundation of your cycle syncing practice. If you’re not sure where to start, check out my course 8 Weeks to Hormone Balance (PS….use code HORMONELOVE for 20% off as a thank you for reading!)
Track Your Cycle: Use a period tracking app or a calendar to monitor your cycle. Note the start and end dates of your period, as well as any symptoms you experience throughout the month. This will help you identify patterns and better understand your body’s rhythms.
Plan Your Workouts: Based on the phase of your cycle, plan your workouts accordingly:
Menstrual Phase: Focus on gentle activities such as yoga, stretching, or walking.
Follicular Phase: Incorporate more strength training, high-intensity interval training (HIIT), and cardio workouts.
Ovulatory Phase: Continue with high intensity workouts (if this feels good in your body), as this is the peak phase for strength and performance.
Luteal Phase: Scale back to moderate activities such as light cardio, Pilates, or low-impact strength training.
Listen to Your Body: While it’s helpful to have a plan, it’s essential to listen to your body. If you feel fatigued during the follicular phase or have an unexpected surge of energy during the luteal phase, adjust your workouts accordingly. Cycle syncing is about working with your body, not rigidly adhering to a schedule!
Focus on Recovery: Prioritize recovery during the luteal and menstrual phases. Incorporate activities such as foam rolling, stretching, and rest days to support your body’s natural recovery processes.
Be Patient: It may take a few cycles to get the hang of cycle syncing and to see noticeable benefits. Be patient with yourself and give your body time to adjust to this new approach.
Example Menstrual Cycle Workout Plan
To give you a practical idea of how to cycle sync your workouts, here’s an example of a workout plan based on the phases of the menstrual cycle:
Menstrual Phase (Days 1-5):
Day 1-2: Rest or light stretching
Day 3: Gentle yoga or Pilates
Day 4-5: Walking or easy cycling
Follicular Phase (Days 6-14):
Day 6: Strength training (focus on compound movements like squats and deadlifts)
Day 7: HIIT workout (20-30 minutes)
Day 8: Cardio (running or cycling, 30-45 minutes)
Day 9: Strength training (upper body focus)
Day 10: HIIT workout
Day 11: Rest day
Day 12: Strength training (lower body focus)
Day 13: Spin or Power Yoga
Day 14: Intense cardio (long run or spin class)
Ovulatory Phase (Days 15-17):
Day 15: Strength training (total body)
Day 16: HIIT workout
Day 17: Cardio (cycling or rowing, 45-60 minutes)
Luteal Phase (Days 18-28):
Day 18-19: Pilates or yoga
Day 20: Moderate cardio (brisk walking or swimming)
Day 21: Pilates or yoga
Day 22-23: Light strength training (using bodyweight or resistance bands)
Day 24: Rest or stretching
Day 25-26: Low-impact cardio (walking or cycling)
Day 27: Yoga or meditation
Day 28: Rest
Conclusion
Cycle syncing your workouts can be a powerful way to optimize your fitness routine by aligning it with your body’s natural rhythms. While it may require some trial and error to determine what works best for you, the potential benefits—ranging from improved performance and reduced injury risk to better mood and recovery—make it worth exploring. By tracking your cycle, planning your workouts accordingly, and listening to your body, you can harness the power of your menstrual cycle to enhance your overall fitness and well-being.
And if this all feels overwhelming and you’re not sure how to get started, contact me or check out 8 Weeks to Hormone Balance to learn all about your female hormones, cycle syncing and to start implement hormone healthy habits today!