Most women know this – during menstruation, our bodies are less resilient. Everyday life is more demanding, and exercise is pretty low on our to-do list. But even during this time, exercise doesn't have to be completely skipped – certain sports can even support the female cycle during this phase.
Table of contents
1. Cycle training – the right sport for every phase of your cycle
The female body's resilience varies. Our hormone balance has a huge impact on our well-being and performance. The monthly cycle can be divided into the following four phases:
1.1 Winter or the menstrual phase
- What happens in the body: The cycle begins with the first day of menstruation, which lasts an average of three to seven days. Many women suffer from physical symptoms such as abdominal cramps and fatigue during this time. Performance drops to a minimum, and rest and regeneration are the order of the day instead of action.
- Which training makes sense: Instead of strenuous exercise, you should focus on gentle movements . Yin yoga or easy endurance training can help you truly relax during this phase. Below, you'll learn more about how you can optimally support your body during menstruation with gentle exercise.
1.2 Spring or the follicular phase
- What happens in the body: After your period, your body begins to prepare for the next ovulation. To do this, it produces larger amounts of the hormone estrogen. The result: You feel fitter and more productive, and can get back to full throttle.
- Which workout makes sense: Now is the perfect time for intensive endurance and strength training . That means: Put on your running shoes and get going! Or would you rather work out by lifting weights? No matter what you choose, you'll be in top shape and easily achieve challenging training goals.
1.3 Summer or the ovulation phase
- What's happening in your body: This is when estrogen levels reach their peak. You're bursting with energy and good mood, and your athletic performance also peaks during this time. During this phase, you should trust your body's instincts. With ovulation, your body stops producing estradiol and switches to progesterone. This also affects your energy levels: You feel more easily tired and need more time to recover.
- Which training makes sense: Endurance and strength training are still recommended, but instead of setting ambitious goals, you should slowly reduce the intensity of your training during this phase of your cycle. Listen to yourself and your body and treat yourself to a break when you feel like it!
1.4 Autumn or the luteal phase
- What happens in the body: If the egg isn't fertilized, our body reduces the production of progesterone and estrogen. During this final phase of the cycle, many women suffer from premenstrual syndrome (PMS) . Common PMS symptoms include malaise, abdominal pain, headaches, sadness, and mood swings.
- Which training makes sense: You need plenty of rest now, and your focus should be on light exercise and self-care rather than strenuous training. The latter can actually be harmful during this phase of your cycle, as the low levels of the hormone estradiol in your body increase your susceptibility to injury. So: Instead of HIT, go for a swim or take a relaxing bike ride through nature.
As a woman, our cycle determines our lives—but we determine how we deal with it! The fact is: We are not helpless at the mercy of our hormones. Instead of simply reacting to the hormonal fluctuations in our bodies, we can learn to proactively support our bodies throughout all phases of the cycle and thus optimize our well-being. This includes not only adapting our training plan to the four phases of our cycle, but also eating a healthy diet and ensuring our bodies get all the essential nutrients.
Iron, for example, contributes to the normal formation of red blood cells and regulates energy metabolism—therefore, you should definitely pay attention to an iron-rich diet, especially before and during your period. Vitamin B6 is also essential, as it balances hormones. Folic acid promotes alertness and alertness, and magnesium supports normal muscle function.
If you want to ensure your body is optimally supplied with all the essential nutrients at all times, you can rely on nutritional supplements specially developed for women: Hormone Balance Capsules combine all the minerals and vitamins essential for women with high-quality botanicals. Combined with gentle exercise and gentle stretching and relaxation exercises, even the most demanding days of our cycle become a true treat.
To the HORMONES BALANCE CAPSULES
2. Stay fit during your period – with relaxed workouts
During menstruation, many women prefer to stay at home on the couch instead of going to the gym, preferably with a cozy hot water bottle on their stomach – and that's a good thing! It's important that we listen to our bodies during this phase and give ourselves the rest we need. But that doesn't mean we have to skip our exercise routine entirely – here are some ideas for how we can stay active and balanced with gentle exercise during our period:
- Yin Yoga: Relaxing Yin Yoga is particularly suitable for menstruation, as it is primarily practiced lying down and sitting down. Poses like the butterfly and frog pose are gentle hip openers and help with circulation to the pelvis. Abdominal cramps can be relieved and general flexibility is increased. Gentle forward bends like the dangling pose stretch the upper back and relax the neck, which can also relieve cramps. It's important to listen carefully to your body and what works for it! If a yoga pose feels uncomfortable, don't force yourself; instead, choose a position that relaxes and energizes you. Don't forget: This phase of the cycle isn't about performance, but about you and your well-being.
- Easy runs and walks: A marathon during your period is less recommended, but moderate runs, easy walking, or even a quiet stroll in nature can be extremely beneficial during this time. The rhythmic movement stimulates blood circulation in your body, loosens your muscles, and you feel generally more relaxed. Exercise also boosts the release of the feel-good hormone serotonin and produces endorphins in your body – a true miracle cure for a bad mood during your period. Here, too, the rule is: don't overexert yourself; take it easy. And don't forget to stretch beforehand!
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Cycling: Hopping onto a hard bike saddle may not sound appealing right now, but a bike ride during your period can actually have a positive effect on your overall well-being.
Why? The leg movements stretch the pelvic muscles, which relaxes the abdomen. Furthermore, just like jogging, cycling releases endorphins, which lift your mood and can instantly turn a period low into a period high.
3. Conclusion
Exercise during your period? We say: No problem! But be careful: The right amount of exercise is crucial. Even if it may not seem like it, your body is performing at peak performance during your period. Therefore, it's important to use your energy reserves purposefully and consciously listen to your body's signals.
Eat healthily and support your body with the right nutrients when necessary, such as hormone balance capsules . Rather than maximum performance, your personal well-being should be the priority when exercising. The rule of thumb is: If it feels good, go for it!
