Menstrual Cycle and Exercise: Optimize your workouts
Have you ever noticed that your athletic performance fluctuates throughout the month? That’s no coincidence! The menstrual cycle not only affects our mood and body but also our fitness. Especially in the first half of the cycle, when estrogen levels rise, many women feel energized and capable. Estrogen is an anabolic hormone that supports muscle growth. But what happens during menopause? Does this rule still apply?
Sports – A True Remedy in Every Phase of Life
A regular workout routine is important at any age. Exercise acts like a miracle cure for depressive moods and can alleviate PMS symptoms. During menstruation, regular exercise can even help reduce the intensity of bleeding. Even during menopause, sports remain an essential companion, helping to better manage hormonal changes.
Cycle-Based Training: Harness the Power of Your Body
By taking your menstrual cycle into account when planning your workouts, you can optimize your performance and enhance your well-being. Even if you no longer menstruate, you can still use your body’s cyclical changes to your advantage.
Create a training plan tailored to the different phases of your cycle and pay attention to a balanced diet. Studies show that cycle-based training has positive effects for many women. The key is to listen to your body and figure out what works best for you personally. For inspiration and more information, check out the podcast “Gender Gap – Cycle-Based Training” from Apotheken Umschau.
Nutrition Tips for Different Phases of the Cycle:
- Menstruation: Focus on relaxing activities like yoga and eat iron-rich foods (spinach, legumes, whole grains) to compensate for iron loss.
- Follicular Phase: Increase training intensity and consume plenty of protein (lean meat, fish, eggs, legumes) and healthy fats (avocados, nuts, seeds).
- Ovulation: Train at moderate intensity. Antioxidant-rich foods (fresh fruits and vegetables) support recovery. Stay well-hydrated.
- Luteal Phase: Support bone health with calcium (dairy products, kale, broccoli) and meet your energy needs with complex carbohydrates (whole grains, quinoa).
During Menopause: Exercise Remains Crucial
Hormonal changes during menopause can affect energy levels, recovery, and muscle mass. Pelvic floor training is especially important during this phase to prevent incontinence and strengthen the pelvic floor muscles.
Osteoporosis is another issue that affects many women as they age. Exercise is an important preventive measure, as it increases bone density. For more information on bone health, check out our article “Bone-Healthy Nutrition.”
Conclusion
By adjusting your training and nutrition to your cycle, you can improve your athletic performance, promote your health, and boost your well-being. Listen to your body and harness the power of your cycle!
