Cycle-oriented training: why should you coordinate your training with your menstrual cycle?

Some days you're full of energy and feel like superwoman while on others you barely have the strength to open the fridge? In fact, there are phases in the menstrual cycle when you not only have more energy, but also build muscles better. In contrast, in other phases it is difficult to define your muscles, despite training. Learn your exercise routine in this blog post to optimize your cycle and your personal goal without changing much. The solution is: cycle-oriented training!

Which training for each phase of your cycle?

The female cycle consists of four phases: follicular phase, ovulatory phase, luteal phase, and menstrual phase. Each phase is dominated by different hormones and has specific effects on your body. The first two phases are often referred to as the build-up phases, as estrogen and testosterone play crucial roles here. They activate fat burning and support muscle growth. In the second half of the cycle, your metabolism is stimulated, and stress hormones are released. By aligning your training with these phases, you can make the most of your body's capabilities.

Follicular phase – energized for greater muscular strength

After menstruation, the follicular phase begins, and your energy gradually increases. Now is the perfect time to dive back into training and improve your endurance. In addition to AURUM Training, you can incorporate cardio sessions that strengthen your cardiovascular system and provide an energy boost. During this phase, estrogen levels rise, which is ideal for muscle building.

Discover other summer activities you can combine with AURUM Training here: More Fun and Movement: Alternatives to the Gym. By the way, many women are adventurous and like to try out new sports during the follicular phase. So, use this time for new challenges.

Ovulatory phase – power up

Some women can feel their ovulation, while others rely more on the calendar. The phase around ovulation is called the ovulatory phase. If you align your training with your cycle, this phase is particularly important because it provides an additional energy boost. You'll feel full of power and can push your limits. High-intensity training with resistance exercises is ideal for improving your strength. So, don't skip your workouts during this phase. Book your high-intensity training session at AURUM right away.

Recommended reading: Strength Training for Women

Luteal phase – smart recovery for greater muscular strength

During the luteal phase, you can lower your intensity a bit. Your body is preparing for a possible pregnancy, which means your energy levels decrease. Now is a good time for recovery through light activity. Focus on controlled movements and maintain good posture, as the risk of injury is higher during this phase of the cycle. Pilates, yoga, and similar activities are perfect for toning your muscles and finding the necessary relaxation.

During this phase, progesterone is the dominant hormone. It promotes breakdown processes in the body. If you engage in intensive exercise during this phase, it can theoretically lead to muscle breakdown instead of muscle growth. However, movement is still important during this time, as it releases endorphins and anti-inflammatory substances that can support women, especially those with PMS.

Menstrual phase – how do you feel?

During the first few days of your period, many women feel tired and exhausted. It's perfectly fine to skip training during this time, as your body needs rest and recovery. Afterward, you can start with yoga or stretching to gently move your body and reduce stress. Choose a sport that feels good for you. If you have no discomfort, you can train in whatever way you prefer. Even an AURUM Training session is possible.

The Ideal Training Plan for Women with AURUM

There are countless training plans available, but interestingly, most of them are designed solely for men. For a long time, it was an absolute taboo to talk about the female cycle, menstruation, and fluctuating hormone levels, let alone adjust training plans accordingly. Even among professional athletes, cycle-oriented training has not yet become widespread. However, some notable examples demonstrate the importance of training in line with hormones. The US women's national soccer team, Wolfsburg women's football team, the Swiss Nati and world-class triathlete Laura Philipp adjust their training based on their cycles and achieve success.

Training according to your cycle with AURUM

1. Follicular Phase --> AURUM Training + Everyday Movement
2. Ovulatory Phase --> AURUM Training, possibly multiple sessions (listen to your body)
3. Luteal Phase --> No AURUM Training, focus on relaxing activities, be aware of increased injury risk
4. Menstrual Phase --> Engage in training that feels good to you

Don't forget: Every woman and every cycle is different. What works best for you as an individual may deviate from our recommendations. Take the time to get to know yourself and your cycle phases and experiment with adjusting your training and nutrition accordingly. After a few conscious cycles, you'll understand the superpowers hidden within your fluctuating hormone levels.

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Source:
Jessica Roch: Zyklus im Glück, 1. Auflage, GRÄFE UND UNZER Verlag GmbH, 2023