AUTHOR: Steph Vernon
Hormonal changes throughout the month may contribute to why some sessions feel a lot harder than others. Cyclical fluctuations in levels of oestrogen, progesterone, follicle-stimulating hormone and luteinizing hormone mean that our body feels and performs differently depending on the stage of our cycle. Not only are our mood and energy levels affected, there is evidence to show some performance outcomes, such as maximum strength, may also fluctuate throughout the month as well.
Essential anatomy
The female menstrual cycle is typically divided into two stages: The Follicular phase and the Luteal phase, which are defined by the onset of ovulation and menses. On average, this cycle lasts 28 days, but everyone is slightly different.
- Follicular Phase:
- The follicular phase begins on day one, which is roughly the first day of menses. In the early stages, this is a time of low hormonal influence, basal body temperature is lower, and recovery is maximised. This is a great time for pushing your training to the next level and fuelling your body well.
- In the mid to late follicular phase hormone levels, specifically oestrogen, are increasing to reach their monthly peak. Although females feel physically and emotionally great during this time, the effect of oestrogen is thought to be associated with an increase in ligament laxity, suggesting that there may be an increased risk of soft tissue injuries during this time.
- About 72 hours prior to ovulation, there is a rapid increase in luteinizing hormone, before on day 14, ovulation occurs, marking the end of this phase.
- Luteal Phase:
- This phase typically spans from day 15 to 28. The egg has been released from the ovary and is traveling towards the uterus. Once implanted into the ovary wall, if it is not fertilised, it will eventually lead to the shedding of uterine tissue and the beginning of menses.
- During this phase progesterone is increasing and although fluctuations occur, oestrogen is dropping. This is usually associated with symptoms of fatigue, low mood, and irritability. Physical changes include an increase in basal body temperature and heart rate, fluid retention, and a potentially reduced maximal strength. Some people may benefit from reducing the intensity of their training during this phase.
So, what does all of this mean for you? Well, some women are more sensitive to hormonal changes than others and may benefit from tracking their cycle and adjusting their exercise regime accordingly. This may include a focus on increasing loads and progressing strength training during the follicular phase of the cycle and prioritising a maintenance dosage with a focus on optimising recovery in the luteal phase. On the other hand, other women may not notice these changes as much and will choose to progress their workouts in line with training cycles or upcoming events. Both options are fine, the key aspect here is to listen to and know your body. Some runs or workouts may leave you feeling on top of the world, while on other days during your cycle you may just not be able to push yourself as hard. Don’t let this get to you, you now know there could be a physiological reason as to why!
While there is still a lot of research needed in this area, the one thing that is consistently reported in the research is the positive effect that regular exercise has on stabilising the negative psychological states often associated with the luteal phase of the monthly cycle, or PMS.
In summary, remember these keys points regarding exercising during the menstrual cycle:
- The early follicular phase, roughly the first week after menses, is the ideal time to increase training load.
- Exercise care during the luteal phase (day 15-28) as hormonal changes may influence your physiological state, prioritise maintenance here.
- Regular exercise has a positive effect on stabilising the negative psychological states associated with the luteal phase.
If you have questions regarding women’s health or want to learn more about managing your exercise according to your menstrual cycle - book in for a FREE INITIAL ASSESSMENT with one of our specialised Physiotherapists.
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