Maximizing Performance Part 2: Optimizing Training with Your Menstrual Cycle

Now that you have an understanding on the hormonal fluctuations that occur during a menstrual cycle and their possible impacts on exercise, lets dive further into how to optimize your training with your menstrual cycle!

Other factors: PMS and dysmenorrhea

Before we discuss anything further, it’s important to remember that we have only talked about normal hormone fluctuations. Beyond these normal hormonal fluctuations, conditions like premenstrual syndrome (PMS) and dysmenorrhea can affect athletic performance. PMS, occurring before menstruation, can lead to symptoms like fluid retention, weight gain, mood changes, breast swelling and tenderness, irritability, abdominal discomfort, and many other symptoms. Up to 75% of women experience PMS symptoms at some point in their life. Ultimately the cause of PMS is unknown but is hypothesized by some to be due to a relative increase in sensitivity to hormone levels and fluctuations at the receptor level. Dysmenorrhea, characterized by painful menstruation, may also impact performance. It is estimated to effect 50-90% of women. It is best to consult with a heath care practitioner if you are concerned about any condition preventing you from optimal exercise.

Tracking your cycle

Now that you understand the hormonal fluctuations that occur during a menstrual cycle, it is important to learn how to track your own cycle (if you need a refresher check out part 1: “Maximizing Performance: Understanding the Impacts of Your Menstrual Cycle”). Although menstrual cycles are ideally around 28 days, there is a lot of variability between individuals. Tracking your cycle can help you understanding when you are about to menstruate, in your follicular phase, ovulating, and in your luteal phase. There are numerous tools available to make menstrual cycle tracking easier and more accurate. Here are some popular options:

Menstrual Tracking Apps:

·       Clue: Clue is a comprehensive app that not only tracks menstrual cycles but also includes features for tracking mood, physical symptoms, and sexual activity.

·       Flo: Flo provides personalized insights based on the data you input, offering predictions for fertile days, ovulation, and upcoming periods. It also covers a range of health topics for women.

Calendar Apps:

·       Simple calendar apps like Google Calendar or Apple Calendar can be used to manually track menstrual cycles. You can set recurring events to represent the start of each cycle.

Ovulation Predictor Kits:

·       First Response Ovulation Test Kit: These kits detect the surge in luteinizing hormone (LH) that precedes ovulation, providing an indication of the most fertile days in the menstrual cycle.

Temperature Tracking Devices:

·       Basal Body Temperature (BBT) Thermometers: BBT tracking involves measuring your temperature every morning to detect slight temperature rises associated with ovulation. A digital oral thermometer can be used to assess temperature.

Wearable Devices:

·       Fitbit: Some fitness trackers and smartwatches, like Fitbit, offer features for tracking menstrual cycles. They may provide insights into menstrual phases, fertility windows, and more.

·       Oura ring: The Oura ring uses measured basal body temperature along with inputted data on menstruation start day to help track and predict your cycle.

Remember, the effectiveness of these tools can vary, and it's essential to choose one that aligns with your goals, whether it's understanding your menstrual cycle, planning or preventing pregnancy, or managing overall reproductive health. Always consult with a healthcare professional for personalized advice and guidance.

Exercise during your follicular and luteal phases

While general guidelines on exercise performance throughout the menstrual cycle are challenging to formulate, a personalized approach is always recommended. Specific exercises may be more feasible during the follicular or luteal phase, offering a tailored approach to training and optimizing performance for each individual. Although there is a lack of scientific trials on the best exercise during the different phases of the menstrual cycle and individual responses may vary, there are some general trends have been observed. These trends that can help tailor exercise routines to the different phases of the menstrual cycle. Remember it is always best to matching your workouts to how you feel in each week.

Follicular Phase:

·       Aerobic Exercise: During the follicular phase, estrogen levels are on the rise, potentially enhancing endurance and energy levels. Engaging in aerobic exercises like running, cycling, or swimming can be beneficial during this phase.

·       Strength Training: With increasing estrogen, there may be a better capacity for muscle building and strength gains. Utilizing the follicular phase for more intense strength training sessions may take advantage of these hormonal benefits.

·       High-Intensity Interval Training (HIIT): The body's capacity for high-intensity exercise might be slightly increased during the follicular phase, making it a suitable time for HIIT workouts.

·       Skill-based Training: Improved coordination and motor skills may be associated with higher estrogen levels. This makes the follicular phase an opportune time for skill-based training, such as learning new exercises or refining technique.

Luteal Phase:

·       Steady-State Cardio: During the luteal phase, progesterone levels rise, potentially leading to increased body temperature. Engaging in steady-state cardio, such as brisk walking or moderate cycling, may be more comfortable during this phase.

·       Strength Maintenance: While strength training can still be performed during the luteal phase, it might be beneficial to focus on maintaining strength rather than pushing for significant gains, as the body may be more prone to fatigue.

·       Yoga and Stretching: The luteal phase is associated with higher levels of progesterone, which can have a relaxing effect. Incorporating activities like yoga and stretching during this phase may help alleviate stress and muscle tension.

·       Mind-Body Exercises: The luteal phase, particularly the premenstrual phase, can be accompanied by mood changes and increased stress. Mind-body exercises like tai chi or meditation can be helpful for managing stress and promoting relaxation. 

It's important to note that individual responses to exercise during different menstrual phases can vary, and some women may not experience significant differences. Listening to the body, adjusting workout intensity based on energy levels, and incorporating a variety of exercises throughout the entire menstrual cycle can contribute to a well-rounded and adaptable fitness routine. Additionally, consulting with healthcare or fitness professionals can provide personalized guidance based on individual health and fitness goals.

References

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