Throughout a menstrual cycle, the female body goes through hormonal oscillations that affect energy, strength, resistance and even concentration and emotional well-being. Physical performance is mainly led by two hormones: estrogen and progesterone.

The follicular phase is marked by increasing estrogen levels, which favors performance improvement. In the luteal phase, the opposite occurs: with the fall of estrogen and increased progesterone, many women report greater indisposition to exercise and more evident tiredness.

How to adapt the training routine during the menstrual cycle?

According to Camila Midori, NAMU physical educator, health and well-being platform, understand how the phases of menstrual cycle Impact our daily life is essential for the necessary adjustments to be made, including training routines.

Respecting its limits and conditions is critical to dealing with frustration and limitations caused by hormonal oscillations during the menstrual cycle, as well as improving the use of physical activities and preventing discomfort.

“Adaptations during the menstrual period do not mean training less, but more strategically. Understanding hormonal variations and how they influence performance can bring significant gains in sports practice and overall quality of life,” he explains.

Impact of hormonal oscillations

In addition, the impacts of hormonal oscillations during menstrual cycles go beyond physical performance. A research from Digital Health It showed that 89.3% of women report the effects of menstruation on work productivity levels, and 77.2% perceive changes in concentration.

The study also indicates that the functional capacity of women is influenced by the phases of the cycle, with less performance in the menstrual phase. On the other hand, regular exercise can reduce PMS symptoms by up to 30%, reinforcing the importance of movement as a health ally.

Exercises for each step of the menstrual cycle

Camila Midori, physical educator, lists the best activities with intensity and ideal type for each of the four stages of the menstrual cycle. Check it out!

1. Menstrual phase (1st to 5th day)

With the fall of estrogen and progesterone hormones, it is common to feel fatigue, menstrual cramps, mood swings and emotional sensitivity. Even with discomfort, exercise is extremely important to reduce symptoms. “This period calls for low intensity activities, such as light walks, yoga And stretches that help in blood circulation and relieve cramps without requiring excessive effort, ”he points out.

2. Follicular phase (6th to 14th day)

According to Camila Midori, increased estrogen improves mood and muscle recovery. This is the perfect phase to raise the level of your workouts. If during menstruation you have opted for quieter exercises, now is the ideal time to spend the cumulated energy.

“This is the ideal time for more intense activities, such as bodybuilding and functional training, which can be used to gain strength and resistance, and is a great time to challenge themselves to go a little further in training,” he explains.

3. Ovulatory phase (15th to 17th)

At this stage, hormones reach their peak, resulting in the height of the willingness to physical activities, with remarkable increase in energy, strength and disposition. However, for some women, this phase can also bring some challenges, such as the onset of discomfort or even pelvic pain.

If you are part of the group of women who feel more willing during this phase, make the most of it, because “this period favors more challenging activities such as HIIT, high performance running, explosion sports and bodybuilding”.

For women who do not feel so willing during ovulation, Camila Midori recommends maintaining exercise, making adjustments to the intensity of training. It also suggests rethinking the choice of physical activities if necessary.

4. Phase Lutea (18th to 28th day)

In the last phase, estrogen drop and increased progesterone can generate tiredness, liquid retention, mood swings, increased appetite and desire for sweets, as well as greater fatigue and indisposition. The focus at this moment should be in more moderate and low impact activities that allow you to feel more active without overloading your body.

During this period, Camila Midori recommends choosing “exercises such as walks, pilates, swimming and stretches. And for bodybuilding lovers, the practice will require you to diminish loads, series or even repetitions. All to keep active always thinking about your well-being and without overloading the body, ”says the physical educator.

Importance of adapting the training routine

For Camila Midori, organizing the routine based on hormonal variations not only improves sports performance, but also contributes to emotional balance and productivity. “Small changes in the intensity of training and the planning of daily activities allow women to respect their cycles, avoiding overload and taking advantage of the moments of greater energy efficiently,” concludes the professional.

By Mayara Sakumoto