In our ever-advancing world, where performance and productivity are often at the forefront, the natural rhythm of the female body is sometimes lost from view. But there is a proven method that can not only increase performance, but also improve well-being - Cyclical Living in the field of sports. In this article, we'll look at tips and recommendations on how to adapt your training to the different phases of your menstrual cycle.
The menstrual phase: time for something gentle and relaxing
The menstrual phase often brings with it lower energy levels and physical discomfort. To counteract this, activities that have a calming and relaxing effect are recommended:
- Walks: Exercise in the fresh air can invigorate the body without overtaxing it.
- Gentle fascia training: Fascia exercises can relieve tension and improve flexibility.
- Yin Yoga: A calm form of yoga that is particularly aimed at stretching and relaxation.
- Breathing exercises: Breathing techniques can calm and help relieve pain.
The follicular phase: High-intensity training sessions
Estrogen levels rise in the follicular phase, which is the optimal time for performance-oriented training. Exercises for burning fat and building muscle are particularly suitable here:
- Spinning: An intensive endurance training on the bike.
- Sprints: Short, intense sprints can improve performance.
- High-intensity training sessions: Focused training for maximum performance improvement.
The ovulation phase: time for muscle building and strength training
The ovulation phase, the day of ovulation, is characterized by higher testosterone levels. This is the perfect time for muscle building and intensive strength training:
- Strength training with additional weights: Targeted training to build muscles.
- Intense workouts: Challenging exercises to increase strength endurance.
The luteal phase: focus on endurance and relaxation
During the luteal phase, endurance performance remains high, but energy levels may decrease towards the end of the phase. Sports that are quieter and support the body are recommended here:
- Yoga: Relaxing yoga practices can help reduce stress.
- Stretching: Stretching exercises to improve flexibility.
- Longer walks: To promote endurance without overtaxing the body.
Listening to the body's signals: Cycle tracking is key
The key to successful training that is tailored to your own body is to listen to your body's signals. Regularly tracking your menstrual cycle can help you better understand your own needs:
- Cycle tracking: Use apps or a diary to track your cycle and make training adjustments.
- Mindfulness: Pay attention to your body's needs and be prepared to adjust your training accordingly.
- Recognize warning signals: Conscious training makes it possible to recognize warning signals such as overload or exhaustion at an early stage.
Adapting training to the menstrual cycle is not just a trend, but a sensible method to promote health and performance. Cyclical living in sport doesn't just mean training the body, but understanding it and bringing it into harmony with its natural cycles. Remember, it's not just about tracking; it's about understanding and connecting with your body!