Intro to Cyclical Fitness: Women’s Hormone Health and Wellness | Cultivate Chiropractic

Embracing cyclical fitness—an approach that aligns workouts with the natural rhythms of a woman’s menstrual cycle—can offer numerous benefits, from enhanced energy and performance to improved overall well-being. If it sounds complicated, don’t worry, we’ll break it down for you!

Embracing Cyclical Fitness: A Holistic Approach for Women's Health

Ladies, when it comes to fitness, we are not built like men. If you’ve ever felt like a one-size-fits-

all approach to fitness isn’t serving you, it’s because it’s not. Embracing cyclical fitness—an

approach that aligns workouts with the natural rhythms of a woman’s menstrual cycle—can offer

numerous benefits, from enhanced energy and performance to improved overall well-being. If it

sounds complicated, don’t worry, we’ll break it down for you!

Tailoring Fitness to Each Phase

Aligning your fitness routine with your menstrual cycle can maximize results, prevent injury, and

promote a more harmonious relationship with your body. Here’s how to adapt your workouts to

each phase:

Menstrual Phase (Days 1-5)

This is the start of the cycle, marked by menstruation. Hormone levels, particularly estrogen and

progesterone, are at their lowest, often resulting in lower energy levels. If you feel like you’re

dragging, it’s not your imagination!

The menstrual phase is a great time for gentle, restorative exercises like yoga, stretching, and

walking. You may feel less social and more introspective. Focus on rest and recovery, and listen

to your body.

Follicular Phase (Days 6-14)

Following menstruation, the body prepares for ovulation. Estrogen levels rise, leading to

increased energy and improved mood. This phase is often associated with peak physical

performance and endurance. You might feel unstoppable during this phase, which makes it a great time to add more weight to the squat rack, incorporate high-intensity interval training, go for a long run, or try kickboxing. Take advantage of your increased energy and push yourself!

Ovulatory Phase (Days 15-17)

During ovulation, estrogen peaks and you probably feel your most energetic and strong. This is an excellent time for high-intensity workouts. Reach for that PR, run the extra mile, or sign up for that boot camp class you’ve been eyeing! 

Luteal Phase (Days 18-28)

After ovulation, progesterone levels increase, which can cause a dip in energy and lead to premenstrual symptoms like bloating or fatigue. This phase often calls for a gentler approach to exercise. Now is a great time to choose moderate exercises like pilates, lower-intensity strength training, and gentle cardio. Listen to your body and adjust your workouts to avoid overexertion.

Embracing a Holistic Approach

Cyclical fitness encourages a deeper connection with your body, promoting not just physical strength but also mental and emotional well-being. Here are additional tips for embracing a holistic approach:

●     Nutrition: Fuel your body with nutrient-rich foods that support each phase of your cycle. Focus on anti-inflammatory foods, lean proteins, and plenty of fruits and vegetables.

●     Hydration: Stay well-hydrated to support overall health and recovery.

●     Sleep: Prioritize quality sleep to enhance recovery and maintain hormonal balance.

●     Mindfulness: Incorporate mindfulness practices such as meditation or deep breathing exercises to manage stress and promote emotional balance.

Cyclical fitness is a powerful approach that honors the natural rhythms of a woman's body, leading to more effective and enjoyable workouts. By aligning your fitness routine with your cycle, you can enhance your physical performance, prevent injury, and improve overall well-being. Embrace your cycle, listen to your body, and enjoy the journey towards optimal health and vitality.

If you’re interested in learning more, we would love to chat! You can give us a call at 402-372-0166 or schedule an appointment here. Visit us at www.cultivatechiroandwellness.com to learn more.