Often women, spend long hours in cardio workout sessions trying to lose weight but do not get the desired results as they are not tuning in to their superpower- their menstrual cycles. YES, menstrual cycles have their power-endowing days! Every woman’s cycle is unique, there are days when you succeed at lifting weights and there are days when your body needs yoga and stretching more than a strenuous HIIT or CrossFit workout.

When I was dealing with PMDD (Pre-Menstrual Dysphoric Disorder), a severe condition of PMS (Pre-Menstrual Syndrome), and PCOS (Poly Cystic Ovarian Syndrome), I had days when I hated going to the gym (i.e. the week before period) and just wanted to lay lazy and chill on the couch. On some days, though I would push myself to a workout, I felt miserable later ending with higher inflammation, higher cortisol levels, and weight loss resistance. It was counterproductive to lift weights when my body was begging me to take a walk in nature and avoid any stressful activities, on the contrary, there were days when there was abundant energy that I could lift weights and perform HIIT workouts.

Then, I delved deeper into my Nutritional & Life Style studies, I learned more about the menstrual cycles and TCM (Traditional Chinese Medicine). I realized that, for all these years, what my body was telling me was not wrong! I just had to tune in to my body and listen to it more. Cycle-syncing my exercise routine was one of the key lifestyle changes that helped me heal my PCOS, making my exercise regime more enjoyable, and achieving my weight loss.

According to TCM (Traditional Chinese Medicine) and common medical knowledge, women undergo several hormonal shifts in a month. These shifts lead to energy fluctuations and changes in strength and confidence levels. Rather than fighting these changes and trying to push your body to do the same exercise every week of the month, I decided that tapping into the changing energy cycle can have profound benefits on overall health and hormonal balance. In the TCM concept, it is important that we honor the different seasons (yes, TCM identifies phases in the menstrual cycle as seasons) of the cycle by working our body in different ways from week to week. When implemented properly, cycle syncing your exercise to your menstrual cycle can make it easier to stick with a training plan, and decrease recovery time- improving how you look, feel, and perform, above all, it can also make exercise more enjoyable.

Even beyond the menstrual cycle, you use it as a different approach to working out, to ensure that you are targeting various muscle groups in different ways i.e. moving between stretching, flexibility, strength, muscle conditioning, power work, etc.

 

Recommendations for Movement Appropriate to each Menstrual Season

 Traditional Chinese Medicine (TCM) views the menstrual cycle in a very interesting way, guided by nature, Daoist principles, and yin/yang theory. In general, TCM would promote eating and living according to the seasons of the year alongside your body’s own unique qualities – with the main goal being optimal health and greater balance. This approach is also true of the menstrual cycle where TCM has always promoted specific foods and lifestyle habits during each phase of the menstrual cycle.

 

 Menstruation- Inner Winter

 The female hormones- Progesterone and estrogen levels are at their lowest, and this sudden drop can be a contributing factor to low energy levels. So, the woman might feel fatigued, moody, and irritable.

According to the TCM, menstruation is your -Inner winter. During this phase, the person might feel like hibernating, turning inwards, craving comfort foods, and be drawn to keeping warm and cozy.

This is the time of the month you could be hitting the snooze button more often, as this phase is the time for resting, healing, restoring, and renewing.

Exercise best suited for this phase-

• Meditation
• Light stretching
• Gentle breathing practices or Yoga
• Walking in nature
• Swimming (avoid cold or very hot water)

Inner Spring- pre-ovulation/post menstruation

This is when estrogen begins to rise again. As estrogen rises you may feel more energized, creative, and able to take on a challenge. The follicular phase is your inner spring. Just like in spring when the days are getting longer and warmer and life feels good again. In this phase we feel the energy is increasing, the mood is lifting, and we are getting ready to step outside and increase movement. If you have been wanting to try a new fitness class, this is the perfect time to try, or start a new exercise regime:

• Spin class
• Cardio: Running, cycling, swimming, Boxing
• HIIT-High intensity Interval training
• Resistance training
• Zumba
• Barre
• Dance aerobics

Inner Summer- Ovulation

Estrogen and testosterone both are at their peak at this time of the month.  A woman feels more social, confident, and energized- your ovulation is your inner summer. This is where your energy is at its peak! This is the time to move more, lift heavy, and take on more vigorous exercises:

• HIIT workouts
• Weight training-heavy lifting
• Dancing
• Swimming
• Cycling
• Running
• Hot yoga or Pilates

Inner Autumn- pre-menstruation

Hormone levels start to rise and fall dramatically, and PMS kicks in. Mood swings, skin breakouts, and less energy to be social are common symptoms. The luteal phase is when you may want to distance yourself from the rest of the world and prepare for winter as the calming hormone progesterone is at its highest. So, the luteal phase = your inner autumn.

This is the perfect time to spend time outdoors in nature and connect with yourself:

• Hiking, walking in nature
• Beach walks
• Bike rides
• Lightweights
• Yoga or Pilates

PS- With any vigorous training and especially when estrogen levels are higher, it may increase your risk of injuries so make sure you warm up and cool down properly. Spend at least 5 minutes warming up and 5 minutes cooling down.

 

If you have been beating yourself up at the gym only to end up more frustrated and unhappy with your weight loss results. Just remember to cycle-sync your exercise to your menstrual cycle!

Work with a qualified Personal trainer who is collaborative and supportive in cycle syncing your workouts.