5 Benefits of Cycle Syncing your Workouts

Benefits of cycle syncing your workouts

Are you starting to feel like your workouts are a constant battle against your body? Well, it is time you start working with your menstrual cycle, not against it. Cycle syncing your workouts is one of the best ways to improve your workout performance and energy levels. It also reduces the risk of injury and improves your moods. By adjusting your workout routine to match the natural fluctuation of your hormones, you are guaranteed better results and the most sustainable workout routine. Let us dive into the benefits of cycle-syncing your workouts and start maximizing your potential.

First, let us explore the definition of the term cycle syncing.

What is cycle syncing?

Cycle syncing can be defined as adjusting your daily activities, such as workouts, diet, and self-care, to align with the natural fluctuation of your menstrual cycle (Gray, T.). The menstrual cycle has four phases: the menstrual phase, follicular phase, ovulatory phase, and luteal phase. Each phase is categorized by hormonal changes affecting your energy levels, moods, and physical abilities. You can optimize your health, well-being, and performance by syncing your activities and routine to match these changes.

Cycle syncing has gained popularity as an effective approach to health and fitness. Women are embracing it to harness the power of their menstrual cycles and achieve their goals more effectively.

Understanding your menstrual cycle

Before diving into the details of cycle syncing, let us take a moment to review the phases of a menstrual cycle and what they entail. Here are the four phases of a menstrual cycle as per Vitti (2020).

1. Menstrual phase

This is the first phase of your menstrual cycle. This phase begins on the first day of menstruation when the uterus sheds its lining. This phase typically lasts between three to seven days.

2. Follicular phase

This phase begins immediately after the menstrual phase and lasts approximately 10 to 14 days. During this phase, the follicle-stimulating hormone, FSH, is released, which causes several follicles in the ovary to grow. These follicles produce estrogen, which thickens the uterine wall in preparation for ovulation.

3. Ovulatory phase

This is the midpoint of the menstrual cycle and typically lasts around 24 -36 hours. During this phase, the mature follicle releases an egg into the fallopian tube, where it may be fertilized by sperm.

4. Luteal phase

This is the phase that begins immediately after ovulation and lasts 10 to 14 days. During this, the raptured follicle transforms into the corpus luteum, which produces progesterone.

This hormone helps thicken the uterine lining and prepares the body for potential pregnancy; if fertilization does not occur, the corpus luteum breaks down, and the cycle begins again with the menstrual phase.

Five benefits of cycle syncing your workouts

Now that you have a clear insight into what cycle syncing and the phases involved in the menstrual cycle, let us take a closer look into the benefits of cycle syncing your workouts;

1. Improved hormonal balance

Cycle syncing your workouts can help improve your hormonal balance by allowing you to adjust your exercise routine to align with the fluctuation in your hormones throughout your menstrual cycle. The levels of your estrogen rise and your body is primed for a higher-intensity workout during the follicular phase of the menstrual cycle. This is the perfect time to focus on strength training and other high-intensity activities that can help build muscles and endurance.

During the luteal phase, progesterone levels rise, and your body may be prone to fatigue and muscle soreness. This is the best time to focus only on low-intensity workout activities like yoga, Pilates and stretching, which promote relaxation and minimizes stress levels.

By syncing your menstrual cycle, you can take advantage of the natural hormonal fluctuations in your body and optimize your workout routine to support hormonal balance. This can lead to improved energy, mood and overall physical health, as well as reduced symptoms of PMS and menstrual cramps.

2. Increased energy and productivity

Cycle syncing your workouts can increase energy and productivity by allowing you to tailor your exercise routine to your body’s natural rhythm and energy levels throughout your menstrual cycle.

Exercise has been shown to increase the levels of serotonin in the brain, which can improve mood, reduce stress and boost energy levels. By syncing your workouts to your menstrual cycle, you can optimize the release of serotonin and other neurotransmitters, leading to increased energy and productivity throughout your cycle.

3. Improve relaxation and sleep

Good sleep is crucial in so many aspects of your health, including your physical health, mental health, weight management, cardiovascular health and hormonal balance. Cycle syncing your workouts can improve sleep by helping regulate your body’s natural circadian rhythm and promoting relaxation and stress reduction.

Exercise is essential in providing mind relaxation and improving the quality and duration of sleep. This is achieved by reducing stress, promoting relaxation and increasing serotonin and other neurotransmitters within the brain associated with better sleep. By cycle syncing your workouts to your menstrual cycle, you automatically optimize the timing and intensity of your workout routine to promote better sleep quality and duration.

4. Better exercise performance

Cycle syncing your workouts can help you optimize your exercise performance by tailoring your workout to your body’s natural rhythms and energy levels throughout your menstrual cycle. Hormonal changes throughout your menstrual cycle can affect the body’s metabolism, energy utilization, and recovery. An excellent example is; during the follicular phase, estrogen levels are higher, which can improve glucose uptake and utilization, leading to better exercise performance. During the luteal phase, progesterone levels are higher, which can increase body temperature, leading to higher energy expenditure during workouts.

Additionally, proper nutrition, hydration, and rest are crucial components of exercise performance and should be considered when cycle-syncing your workouts.

5. Enhance self-care

Cycle-syncing your workouts can help you cultivate greater self-awareness and mindfulness. Did you know that when cycle-syncing your workouts, you work with your body, not against it? By tuning in to your body’s needs and response throughout your menstrual cycle, you become more attuned to your physical, emotional and mental states and develop a deeper understanding of yourself. This can help you make more informed decisions regarding your self-care routine and other aspects of your life, such as nutrition, sleep and stress management.

Therefore, syncing your workouts is essential in enhancing self-care by helping you create a personalized, consistent and mindful self-care routine that promotes physical, emotional and mental well-being throughout your menstrual cycle.

Cycle-syncing your workout is essential

Having gained a proper understanding of cycle-syncing your workout and its numerous benefits to your well-being, performance, and hormonal balance, are you considering incorporating this practice into your routine?

Thank you for reading!

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References

Vitti, A. (2020). In the FLO: A 28-day plan working with your monthly cycle to do more and stress less. HQ.

Gray, T. Welcome to the Four Seasons of the Menstrual Cycle: Part.

Vesters, J. Menstrual Cycle: Considerations for training and nutrition–a Definitive Guide 14 min read.

Photo Credit: Pictures by Ekaterina Bolovtsova

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