Workout and menstrual cycle: ow to do it?

Good morning everyone!

Sono Carlotta Gagna, fondatrice di Traininpink e oggi rispondo ad una delle domande che ricevo più frequentemente: come organizzare l'allenamento in base alle fasi del ciclo.

Oggi quindi vediamo insieme cosa (non) fare per stare bene e ottenere risultati durante tutte le fasi del nostro ciclo.

The phases of the cycle and how they influence energy and training

• Follicular phase and ovulation: more energy and strength: as you will have already noticed, it is common to feel stronger and more energetic during the follicular phase and ovulation, indicatively in the first 15 days of the cycle;

• Luteal and menstrual phase: less energy and more bloating: during the luteal phase (the well-know pre-cycle) and your period (menstrual phase), it is normal to feel more bloated and with low energy; (No, you haven't suddenly gained weight. It's just the hormones playing nasty tricks!)

If during this phase you feel the desire to devour chocolate in every form, know that it is absolutely normal. But how to manage all this?

Perché mantenersi costanti con l'allenamento è importante

Il mio consiglio generale è: per quanto possibile, cercate di mantenervi costanti con l'allenamento anche nelle fasi più difficili del ciclo. (e tra poco vi spiego come).

Ma perché è importante non fermarsi?

Le ragioni sono essenzialmente due:

1. Benefits on hormonal balance: there is fairly solid scientific evidence indicating that training helps to rebalance hormones and in some cases to reduce the pain and unwanted effects of the cycle;
2. Avoid the on-off loop: Stopping too often involves the risk of feeling "rusty" when you restart, making the workout less enjoyable and increasing the risk of abandonment and therefore of losing all the progress made.

3 strategies to train during the cycle

That said, since we are not all the same, here are some tips to follow based on how much the cycle puts us to the test:

If you only experience mild discomfort

• Continue your regular routine slightly decreasing the intensity or loads (if you use them);

• Do fewer repetitions and take longer breaks if necessary.

If you suffer from pre-cycle

During the pre-cycle, if you feel very tired:

• Replace normal workouts with short 5-10 minute sessions (e.g. Focus Classes on the Traininpink app);

• Avoid high-impact workouts with jumps;

• Try mobility or stretching sessions, always available on the app.

If you have debilitating pain

If the pre-cycle knocks you down heavily and/or you have debilitating cycle pains that force you to bed: try to limit the damage.

The only way to stay consistent in this case is to do low-impact activity throughout the month that is not traumatic to resume after the days of the cycle.

In this case I suggest:

• Follow a low-impact routine, like Easy Pilates in the first phase of the cycle.

• During the pre-cycle, replace workouts with stretching, mobility or light walks.

• Rest during the days of the cycle, listening to your body and try to relax by practicing a bit of meditation.

All clear?

Whatever your situation is, cycle or not, today is the perfect time to start taking care of yourself.

Try the Traininpink app free for 7 days, you can find routines suitable for every phase of the cycle to make you feel better and achieve your goals!

CLICK HERE AND START NOW

A big hug and see you next time!

Carlotta