Sync Your Sweat: Unlock Peak Performance with Hormone Cycling Workouts!

Hormone cycling workouts are designed to align with the natural fluctuations of your hormones throughout your menstrual cycle to optimize performance, recovery, and overall well-being. Here’s a guide to structuring your workouts according to different phases of the menstrual cycle:

Menstrual Cycle Phases and Workout Recommendations

Menstrual Phase (Days 1-5)

Hormones: Low oestrogen and progesterone

Focus on gentle exercises to manage symptoms and reduce stress

- Light cardio (walking, easy cycling)

- Pilates, yoga or stretching

- Strength training with light weights

Follicular Phase (Days 6-14)

Hormones: Rising oestrogen levels

Focus on muscle strengthening and building endurance with high-intensity workouts

- High-Intensity Interval Training (HIIT)

- Strength training with heavier weights

- Cardio workouts (running, cycling, swimming)

- Plyometric exercises (jump squats, burpees)

Ovulation Phase (Days 15-17)

Hormones: Peak oestrogen, luteinizing hormone (LH) surge

Focus on achieving Peak performance at high intensity

- Maximum effort strength training

- Intense cardio sessions

- HIIT workouts

Luteal Phase (Days 18-28)

Hormones: Rising progesterone and oestrogen declining

Focus on performing at moderate intensity, paying attention to recovery, and maintenance

- Moderate strength training

- Moderate cardio (jogging, swimming, cycling)

- Pilates or Stretching for flexibility and relaxation

- Low-impact activities (walking, light aerobics)

Tips for Hormone Cycling Workouts

Listen to Your Body: building a mind body connection is important, don't ignore the signals your body is giving you and adjust your workout intensity based on how you feel. Rest if needed.

Nutrition: Support your workouts with nutrient dense balanced meals and staying hydrated

Sleep: Make sure you get a good nights sleep, prioritizing sleep is important for recovery and hormonal balance.

Track Your Cycle: Use apps or journals to monitor your cycle and plan workouts accordingly.

By aligning your workouts with your hormonal cycle, you can enhance your performance, reduce the risk of injury, support overall hormonal health and manage weight

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