You’re likely to be dealing with hormonal fluctuations every month if you have a period. This can affect your energy levels and make it difficult to manage your daily tasks. This can make daily tasks difficult, and it can also make it harder to motivate yourself to exercise regularly, especially if you notice a decrease in your performance.
According to social media information, “cycle syncing” can help you feel less like this.
Cycle synchronization is quite simple. You don’t have to do the same workouts every month. Instead, you can tailor your workouts to your current menstrual phase. Women can also tailor their diets to the phases. It is claimed that it can “balance” hormones, which may result in improved energy and overall health.
Although evidence shows that some phases of your menstrual cycles are optimal for certain types of exercise, there is no evidence to support the idea that cycle syncing can make it easier to stay fit. It may not be easy to properly execute cycle syncing.
There are four phases to the menstrual cycle: pre-menses, menses, follicular and luteal. Each phase has a different concentration of estrogen and progesterone.
The menses phase (your period) is when estrogen and progesterone levels are lowest. As you enter the follicular stage, estrogen levels begin to rise. Progesterone levels begin to rise in the luteal phase immediately after. The peak of both hormones occurs near the end of the luteal stage, and then they drop dramatically during the premenstrual phase (days 25 to 28 of an average cycle).
These hormones have been shown to optimize certain periods of your menstrual cycle for different types and levels of exercise.
The luteal phase is a good time to do strength training because of the increase in estrogen and progesterone. This phase is known to result in noticeable improvements in strength and endurance. The luteal phase also sees an increase in energy expenditure (calories burned) as well as an increase in energy intake. There is also a slight decrease in body mass. This phase may make you more energetic and more capable of exercising. You may notice the most muscle change due to the hormone levels in the luteal stage.
The follicular phase also shows slight increases in strength, energy consumption, and intake, but they are still small.
You’ll see fewer muscle-building changes when estrogen and progesterone are at their lowest during your menses phase. Low hormone levels and the loss of your menstrual blood can make you feel more tired. You might consider changing your training and focusing on low-intensity activities (such as yoga), while also prioritizing your recovery.
Based on how hormones change in each phase of your menstrual cycle you might want to focus your efforts on the luteal and follicular phases. This will allow you to make the most of your strength and endurance to see the best results.
Too good to be true
It all sounds fantastic and you might be wondering why so many women don’t follow this trend. It may seem too good to be true, however.
Although the results are true, it is not easy to put them into practice. The first is that most studies on the impact of the menstrual cycles on fitness assume that the cycle follows a 28-day cycle. However, 46% of women experience a cycle length that fluctuates by seven days. Another 20% have fluctuations up to 14 days. The length of a person’s regular cycle will vary.
Another assumption is that estrogen and progesterone, which drive fitness changes, are constant. This is not often true, as estrogen and progesterone have large differences between individuals and cycles. Women may be deficient in estrogen or progesterone because of certain medical conditions. This makes it difficult to accurately synchronize the hormones and monitor the phases of the cycle.
Although the idea of synching your menstrual cycle and your workouts may seem logical, each person will see different results. Menstrual tracking apps, along with ovulation test strips or temperature monitoring, can give you an idea of where you are in your menstrual cycle.