Why I Wish Someone Told Me About This Sooner
When I first heard about the term ‘cycle syncing’ I assumed it was just another fad that would die out in a couple of months. After years of having to deal with workouts that left me irritated, overly tired, or even completely burnt out, I decided that I would try to find out more about it. As it turns out, coordinating workouts with the menstrual cycle is not only logical but also more pleasurable, efficient, and respectful to the body’s needs.
Our training model has become robotic: no breaks, work harder. However, unlike machines, we are people with fluctuating hormones which influence our energy levels, moods, and overall vitality. Everything changes for the better when we begin collaborating with our bodies as opposed to fighting them.
Whether you are new to this idea or try to polish your existing plan, you will appreciate these 10 reasons that support Hormone based workouts backed by science:
More Energy, Less Burnout
Make sure to perform your high intensity training during the first half of your menstrual cycle, as you will receive a boost due to rising estrogen levels. The second half of the cycle is marked by a dip in energy, and your body will be better off with low impact workouts such as walking, yoga, or stretching. Training with your cycle helps reduce burnout allows one to train smarter, not harder.
Improved Hormonal Balance
Exercising in alignment with your cycle harmonically balance the body’s processes. Incredibly high stress – for example, enduring through HIIT training while on your period – can offset your balance. Customized movement helps lower cortisol spikes, which supports hormonal wellbeing.
Better Results with Less Strain
Adjusting workouts to the body’s openness gets you more value for effort spent. For instance, during the follicular phase, strength training can be particularly rewarding due to the surge in estrogen. Muscle mass and speed of recovery also increases significantly.
Easing PMS Symptoms
Cycle syncing has been shown to ease premenstrual symptoms and is not limited to workouts. Moving gently in the luteal phase can assist with the discomforts of bloating, mood shifts, and cramps. It’s almost as if your body is being cared for before it has to ask for the assistance it desperately needs.
Fast Recovery and Prevention of Sustaining Injuries
Studies have shown that there is an increased risk of injury (notably ACL tears) during ovulation due to basal hormonal changes. Modifying your workout for this period also relieves some stress on your joints. Because movement is being removed when the body is already taxed, recovery time is reduced.
Improved focus and feel-good hormone levels
While every form of exercise releases serotoin, the category of physical activity has the largest impact. During the second half of one’s cycle, high-intensity workouts do not provide the required boost and would result in more fatigue. Low-intensity exercise during this period promotes calmness and reduces anxiety.
Custom Tailored Workout Routine
Cycle syncing exercise allows for boredom not to become a factor as it often does a month later when switching scams. This is achieved by procuring with shifts in one’s physiology. By honoring and energizing the body, boredom, and burnout are completely avoided, making it dynamically and flexibly attuned to real life.
Improved Sleep Quality
Progesterone and estrogen can affect the sleep phases and body temperature. The luteal phase has evening high-intensity workouts which tend to delay falling asleep. Gentle exercises like walking or restorative yoga aid in promoting better rest.
Increased Self Compassion
Emotional relief is one major benefit. Accepting that at some part of the cycle, low energy and lack of motivation are common feels takes guilt away. You evolve from negative self talk to active self listening and start to appreciate how your body functions.
Improved Body Mind Connection
The most powerful learning outcome is likely how to actually listen to your body. Patterns become obvious after syncing your exercises to the menstrual cycle, including when energy levels are at the highest, periods of required downtime, and everything else. Being able to know and trust your body is quite empowering.
Getting Started with Cycle Syncing Workouts
Maintaining your hormone levels and paying attention to every minute detail is not essential in this case. Here is a simplified version:
- Menstrual Phase (Days 1-5): Light walking, stretching and resting
- Follicular Phase (Days 6-14): New activities, strength training and cardio
- Ovulation Phase (Days 15-17): Heavy lifting and high intensity workouts
- Luteal Phase (Days 18-28): Pilate classes, steady pace cardio, and yoga
Make use of cycle monitoring apps like Flo, Clue, or Natural Cycles, and give your body adequate rest while also paying attention to its needs.
FAQs
Q: Is cycle syncing only for those who have regular periods?
A: Certainly not. Having a regular period may strengthen your ability to track current energy levels, but feel free to tune into the cycles you have to see how you feel even without a strict usage of a 28-day calendar.
Q: What happens if I start using birth control?
A: Using hormonal contraceptive birth control alters your natural hormone fluctuations, which means you may not experience the same phases. Many choose to change the intensity of their workouts throughout the month based on their perceived energy and mood and it tends to work.
Q: Is it necessary for me to stop all vigorous exercise during some phases?
A: Absolutely not. The objective is to balance, not restrict. If doing HIIT makes you feel great in your luteal phase, do it. Cycle syncing is a guideline and not a rulebook.
Q: Are there benefits of cycle-based training for men?
A: Men don’t experience the same hormonal cycles, however, they can still take advantage of having their workouts structured periodically, or in a repeating cycle over the course of a month to reduce fatigue and improve performance.
Conclusion
Hormone based workouts that are synced to work with the cycle are not aimed at doing less rather, they are about optimizing results tailored to you. It’s a change from antagonistic to cooperative practices and from forcing to flowing. When you do make the change, you’ll wonder how you survived without it.
For those wanting to feel more for their body and enhance their strength and happiness this year, start with your cycle. This might be the best way you make the move for your health.
