Unlocking the Power of the Menstrual Cycle:
Empowering Women Through Informed Exercise Choices
Tailoring an exercise plan to the menstrual cycle can help accommodate energy levels and hormonal changes. Keep in mind that individual preferences and comfort play a crucial role, so adjust intensity and activities as needed. Here's a general guide:
Menstrual Phase (Days 1-5):
• Light to moderate exercise like walking, gentle yoga, or Pilates.
• Focus on flexibility and mobility exercises.
• Consider restorative yoga to aid relaxation.
Follicular Phase (Days 6-14):
• Gradually increase intensity.
• Incorporate weight training for strength building.
• Include HIIT sessions for cardiovascular fitness.
• Engage in yoga or Pilates for balance and flexibility.
Ovulatory Phase (Days 15-17):
• Continue with moderate to high-intensity workouts.
• Include strength training with compound exercises.
• HIIT workouts can still be beneficial.
• Enjoy activities you love to boost mood and motivation.
Luteal Phase (Days 18-28):
• Focus on strength training with moderate weights.
• Include yoga or Pilates for flexibility and stress relief.
• Consider low-intensity cardio like walking or cycling.
• Listen to your body and prioritise rest if needed.
General Tips:
• Stay hydrated throughout the cycle.
• Modify intensity based on energy levels and comfort.
• Include rest days and activities that promote relaxation.
• Pay attention to nutrition for optimal energy and recovery.
• Adjust the plan according to individual preferences and any health considerations.
• Adjust your plan to your own cycle length.
Book a consultation with me-
I can tailor an exercise and nutrition plan that align with your menstrual cycle for overall well-being and productivity.
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