Exercising During Your Menstrual Cycle: A Guide from TAP
At TAP, we understand the importance of maintaining a balanced fitness routine for overall health and well-being. However, when it comes to exercising during your menstrual cycle, your approach may need some adjustments. Whether you're experiencing discomfort, low energy, or mood changes and we are here to guide you on the best ways to stay active and healthy during this time.
Understanding the Four Phases of the Menstrual Cycle
Your body goes through four distinct phases each month, and recognising these can help you tailor your fitness routine to suit your energy levels and physical needs.
1. Menstrual Phase
This phase marks the start of your period, lasting 3-7 days on average. During this time, progesterone and estrogen levels are at their lowest, which often results in feelings of fatigue and discomfort. At TAP, we recommend focusing on reducing the intensity of your sessions.
2. Follicular Phase
As your period ends, the follicular phase begins and lasts until ovulation. This is when your body starts to ramp up estrogen production, boosting your energy levels. Take advantage of this natural energy surge by engaging in more challenging workouts. This is an opportunity to SMASH SOME PBS.
3. Ovulation Phase
Following the follicular phase is the ovulation phase, lasting 3-5 days. During this time, energy levels remain high, making it an excellent opportunity to continue with intense workouts. Some women might experience mild cramps, but overall, this is a phase where you can push yourself.
4. Luteal Phase
The luteal phase is the final stage of your menstrual cycle, lasting about 12-14 days. Your energy levels may start strong but often taper off as you approach your next period. During this time, it’s essential to adjust your exercise intensity to match how you’re feeling. Low-impact activities such as Pilates, barre, or moderate cardio can keep you active without overloading your system.
Special TAP Coaching Group Session
This week, as part of our TAP Coaching Group, we had the pleasure of hosting an external guest Zoom call with a female health coach who discussed all things related to female health, weight fluctuations, and training around hormones. It was an insightful session filled with valuable information on how to better manage your health and fitness in alignment with your hormonal cycles. If you missed it, don't worry—get in touch with us for a link to listen back to this informative call!
How TAP Can Support You
At TAP, we believe in a holistic approach to health, fitness, and well-being. Understanding how your menstrual cycle impacts your energy levels and exercise performance is crucial to creating a sustainable fitness routine. Our team in Warwick is dedicated to providing personaliSed support our online fitness, and nutrition services. Whether you need guidance on the best exercises during each phase of your cycle, nutritional advice to support your energy levels, or support to address menstrual-related discomfort, TAP is here to help.
Conclusion
Exercising during your menstrual cycle doesn’t have to be a challenge. By understanding the different phases and how they affect your body, you can create a fitness plan that aligns with your natural rhythms. At TAP, we’re committed to helping you stay active and healthy, no matter the time of the month.
Reach out to us today to learn more about our services, listen to our recent guest call, and see how we can support your fitness journey in Warwick and beyond. Stay connected with TAP for more tips and guidance on maintaining a balanced and healthy lifestyle.
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