Did you know that your menstrual cycle and hormones affect your performance? This also applies to sports. As always: listen to your gut feeling - and not doing any sport is totally okay too!
It is important to note that every body reacts differently and there is no one size fits all solution. It's wise to listen to your body's needs and adjust to the needs of your cycle. Be aware of changes and symptoms throughout your cycle and adjust your training accordingly.
In the luteal phase, your inner fall, PMS symptoms can increase. Energy drops and your body prepares for your period. The increase in progesterone makes you calmer and more introverted. Time to analyze and calm down. Light exercises like yoga, Pilates or going for walks can help you with this. Did you know that we have an increased metabolism during this phase? If you exercise too much, the stress hormone cortisol is released, which can lead to a tendency to gain weight. Before and during menstruation there is also an increased risk of sports injuries.
Shortly before or with your period, the inner winter begins. Your hormone levels are at their lowest at this time, and your energy levels aren't high either. You may feel withdrawn, uncommunicative, and tired. Be yourself and take time to reflect. Treat yourself to rest and everything that is good for you.
Therefore, relaxation and recreation are the order of the day, if possible. Try to fully focus on your regeneration - preferably with Pilates, yoga and stretching or with a complete break from sports.
Shortly after your period, in the follicular phase, you can usually increase your physical activity as hormone levels rise and your body has more energy. You probably feel more active and stronger - a great time to push yourself! Strength training, aerobics, swimming or cardio training can be beneficial in this phase.
Your energy level is at its highest during the ovulation phase, the most fertile phase of the cycle. You can exercise, burn fat and build muscle. During this time, you can go full throttle and burn off energy with interval training, jogging, dancing, endurance sports or another 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 information about your inner seasons: Understanding menstrual cycle & periods
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