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Jessica Alverez
Wellness
Workout Smarter, Not Harder: Syncing Exercise with Your Cycle
Jessica Alverez01/12/2023
5 min read
Medically Reviewed
Jessica Alverez, Certified Personal Trainer & Cycle Syncing Specialist
The "no pain, no gain" mentality doesn't account for female physiology. Your capacity for recovery, strength, and endurance fluctuates with your hormones.
Exercise Cycles
1
Follicular & Ovulatory: Go Hard
Estrogen helps build muscle and improves recovery. This is prime time for HIIT and heavy lifting.
2
Luteal Phase: Moderate
As progesterone rises, strenuous exercise feels harder. Switch to maintenance lifting or pilates.
3
Menstrual Phase: Restore
If you're tired, rest. Walking, yin yoga, and stretching are perfect for this window.
Training Tip
Pushing too hard during your menstrual phase can increase inflammation and cortisol, potentially leading to burnout.
#exercise#fitness#cycle tracker#menstrual period calculator#ovulation phase#HIIT#yoga#menses calculator
About Jessica Alverez
Certified Personal Trainer and Cycle Syncing Specialist.
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