At Posture London, we understand that every woman’s body is unique, and so are her fitness needs. One of the most critical factors that can influence a woman’s workout routine is her menstrual cycle. Hormonal fluctuations throughout the month can impact energy levels, strength, and endurance, meaning that the same exercise routine might not be suitable for every phase of the cycle. In this blog post, we’ll explore how to adjust your fitness routine according to the different stages of your menstrual cycle and highlight where Reformer Pilates fits into this phased approach.
Understanding the Menstrual Cycle
The menstrual cycle is typically divided into four phases:
1. **Menstrual Phase (Days 1-5)**
2. **Follicular Phase (Days 6-14)**
3. **Ovulation Phase (Day 14-16)**
4. **Luteal Phase (Days 17-28)**
Each phase is characterised by different hormonal changes that can influence how you feel and how your body responds to exercise. Understanding these changes can help you optimise your workouts to align with your body’s natural rhythms (Fletcher, 2023).
Menstrual Phase: Prioritising Gentle Movement
During the menstrual phase, when your period begins, levels of estrogen and progesterone are at their lowest. This can lead to decreased energy levels, fatigue, and even discomfort. It’s a time when your body may need more rest and recovery (Smith, 2021).
**Recommended Exercise**:
- **Low-Intensity Workouts**: Gentle activities like walking or light stretching can be beneficial. These exercises help increase circulation and relieve menstrual cramps without placing too much strain on the body (Smith, 2021).
- **Reformer Pilates**: During this phase, Reformer Pilates can be incredibly supportive. The low-impact nature of Pilates, combined with its focus on controlled movements and stretching, makes it an excellent choice. The Reformer machine allows for a range of gentle exercises that can help alleviate tension and discomfort, promoting relaxation and stress relief (Rahl, 2020).
Follicular Phase: Building Strength and Endurance
The follicular phase begins after your period ends and lasts until ovulation. During this phase, estrogen levels gradually increase, leading to improved energy levels, mood, and cognitive function. This is a great time to focus on building strength and endurance (Chidi-Ogbolu and Baar, 2018).
**Recommended Exercise**:
- **Strength Training**: Higher estrogen levels can enhance muscle repair and growth, making this phase ideal for weightlifting, resistance training, and bodyweight exercises (Chidi-Ogbolu and Baar, 2018).
- **Cardio Workouts**: As your energy levels rise, incorporating more intense cardio exercises like running, cycling, or HIIT (High-Intensity Interval Training) can be beneficial (Fletcher, 2023).
- **Reformer Pilates**: Reformer Pilates during the follicular phase can help you build on this strength and endurance. The resistance provided by the Reformer machine can be adjusted to match your increasing energy levels, allowing you to challenge your muscles while also working on flexibility and core stability (Rahl, 2020).
Ovulation Phase: Embrace High-Intensity Workouts
Ovulation typically occurs around the middle of your cycle and is marked by a peak in estrogen levels. This phase is often when women feel their best—strong, energetic, and confident. It’s an excellent time for high-intensity workouts (Maddox, 2022).
**Recommended Exercise**:
- **High-Intensity Interval Training (HIIT)**: This phase is perfect for HIIT workouts, which combine short bursts of intense activity with periods of rest or lower-intensity exercise (Maddox, 2022).
- **Cardio**: Your cardiovascular system is at its peak during ovulation, making it a great time for running, swimming, or other forms of intense aerobic exercise (Smith, 2021).
- **Reformer Pilates**: Reformer Pilates can complement your high-intensity workouts by providing a balanced approach. While you may feel like pushing yourself, incorporating Pilates can help maintain flexibility and prevent injury by focusing on alignment and controlled movements (Rahl, 2020).
Luteal Phase: Focus on Recovery and Stability
The luteal phase follows ovulation and lasts until the start of your next period. Progesterone levels rise during this phase, which can lead to feelings of sluggishness, bloating, and mood swings. You may also find it harder to recover from intense workouts, making it essential to listen to your body and focus on recovery (Fletcher, 2023).
**Recommended Exercise**:
- **Moderate Exercise**: Lower-intensity workouts like swimming, brisk walking, or cycling at a steady pace can be beneficial during the luteal phase. These activities help maintain fitness without overtaxing your body (Smith, 2021).
- **Reformer Pilates**: Reformer Pilates is particularly well-suited to the luteal phase. Its focus on core stability, controlled movements, and alignment can help you maintain strength and flexibility while allowing your body the time it needs to recover. Pilates can also help reduce bloating and improve circulation, which is particularly beneficial during this phase (Rahl, 2020).
How to Incorporate Reformer Pilates Throughout Your Cycle
Reformer Pilates is a versatile form of exercise that can be adapted to suit every phase of your menstrual cycle. At Posture London, our instructors are trained to tailor your Pilates sessions to match your energy levels, goals, and physical needs at different points in your cycle.
- **During the menstrual phase**, focus on gentle, restorative exercises to alleviate discomfort and support recovery (Smith, 2021).
- **In the follicular phase**, gradually increase the intensity of your Pilates sessions to build strength and endurance (Chidi-Ogbolu and Baar, 2018).
- **Around ovulation**, incorporate more challenging movements to complement your peak physical performance (Maddox, 2022).
- **In the luteal phase**, return to moderate, stability-focused exercises to support your body’s need for recovery and balance (Fletcher, 2023).
By aligning your Reformer Pilates practice with your menstrual cycle, you can optimise your fitness routine, reduce the risk of injury, and support your overall health and well-being.
To round-up
Understanding the relationship between your menstrual cycle and exercise can empower you to make more informed choices about your fitness routine. At Posture London, we are committed to helping you achieve your fitness goals in a way that honours your body’s natural rhythms. Whether you’re new to Reformer Pilates or an experienced practitioner, our classes can be tailored to meet your needs at every stage of your cycle. If you have any questions or want to book a session, our team is here to help!
References
Chidi-Ogbolu, N. and Baar, K., 2018. Effect of estrogen on musculoskeletal performance and injury risk. *Frontiers in Physiology*, [online] Available at: <https://www.frontiersin.org/articles/10.3389/fphys.2018.01834/full> [Accessed 12 August 2024].
Fletcher, S., 2023. *How to exercise with your menstrual cycle*. [online] Women's Health UK. Available at: <https://www.womenshealthmag.com/uk/fitness/a32479727/exercise-menstrual-cycle/> [Accessed 12 August 2024].
Maddox, T., 2022. *The ultimate guide to exercising around your menstrual cycle*. [online] Available at: <https://www.cosmopolitan.com/uk/body/health/a31291455/how-to-exercise-menstrual-cycle/> [Accessed 12 August 2024].
Rahl, L., 2020. *The Role of Pilates in Supporting Women's Health*. *Pilates Journal*, [online] Available at: <https://www.pilatesjournal.co.uk/articles/role-of-pilates-in-womens-health> [Accessed 12 August 2024].
Smith, R., 2021. *Exercise and the menstrual cycle: What's the connection?* [online] Available at: <https://www.healthline.com/health/fitness/exercise-and-menstrual-cycle> [Accessed 12 August 2024].
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