HOW TO WORK OUT FOR YOUR CYCLE

The phases include;

Menstruation

Occurs between three and seven days. Most people depict menses negatively, but exercising can cause your period cramps to be less painful. Your mood to exercise, especially cardio and weight lifting, may be lower due to reduced estrogen and progesterone levels. But I recommend doing low-intensity workouts, including Pilates, swimming, and yoga.

Follicular phase

The follicular period happens concurrently with menstruation and begin on the same day. But it goes on until ovulation, leading to stimulation of most hormones. When menses finish, the hormones result in follicle production, which raises estrogen and energy levels. This helps do high-intensity workouts, cardio, dancing and boxing, and heavy weight lifting.

Ovulation

This period takes around three to five days. It involves the release of an egg from the ovary to the uterus. Your energy at this point resembles that of follicular with heightened estrogen levels. Favorable activities include rowing, kickboxing, and running.

Luteal phase

The Luteal phase takes the longest- two weeks. The egg-releasing follicle changes into corpus luteum, producing progesterone and less estrogen to maintain a thickened uterus lining. Half this period, a woman may feel excessively energized, but it diminishes with time. The high progesterone may also cause fatigue in some. I suggest you cut on exercise and focus on recovery. Studies indicate that women engaging in more exercise in the mid-luteal phase increase cardiovascular tension in hot temperatures. The studies do not discourage exercise in this phase, but why not concentrate on lower impact activities; yoga?

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Elena Ognivtseva

Nutritionist at shopgiejo.com

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

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