How to align your cycle and training plan

Did you know that your cycle and hormones also influence your performance? This also applies to sports. As always: trust your gut feeling, and not doing any sports is totally fine too!

Exercising during menstruation: What to consider

It's important to note that every body reacts differently and there's no one-size-fits-all solution. It's advisable to listen to your body's needs and adapt to your cycle. Pay attention to changes and symptoms during your cycle and adjust your training accordingly.

Luteal phase & menstrual phase: Our inner autumn and winter

In the luteal phase, your inner autumn, you may experience an increase in PMS symptoms. Your energy levels drop, and your body prepares for your period. The increase in progesterone makes you calmer and more introspective. It's a time for analysis and rest. Gentle exercises like yoga, Pilates, or walks can help with this. Did you know that we have an increased metabolism during this phase? Too much exercise releases the stress hormone cortisol, which can lead to weight gain. There's also an increased risk of sports injuries before and during menstruation.

Shortly before or with your period, your inner winter begins. Your hormone levels are at their lowest at this time, and your energy level isn't high either. You might feel withdrawn, uncommunicative, and tired. Stay true to yourself and take time to reflect. Allow yourself rest and everything that does you good.

Therefore, in this phase, if possible, relaxation and recovery are in order. You can fully focus on your regeneration, preferably with Pilates, yoga, and stretching, or even with a complete break from sports.

Follicular phase and ovulation phase: Your inner spring and summer

Shortly after your period, in the follicular phase, you can generally increase your physical activity as hormone levels rise and your body has more energy. You'll probably feel more active and stronger – a great time to power through! Strength training, aerobics, swimming, or cardio training can be beneficial during this phase.

In the ovulation phase, the most fertile phase of the cycle, your energy level is at its highest. You can exercise, burn fat, and build muscle. During this time, you can go all out and push yourself with interval training, jogging, dancing, endurance sports, or any other sport of your choice. The sky is the limit!

Would you like to learn more about the individual cycle phases? Here we have summarized all the information about your inner seasons: Understanding the Menstrual Cycle & Period.