Why Workout and Diet according to your Period’s Cycle is Important ? โ€” Part 1

Vijeta Tomar

Chief Yoga Instructor, Pinaki Yoga

Going gym, lifting heavy weights, working on your strength and free from stress ๐Ÿ™‚ But some days not desired to go to the gym, feeling lazy, no strength in your body and simply doing nothing but craving for chips and chocolates. Let me tell you, whatever you are feeling in your special days is simply normal.

Yes, ladies! we are not men. We can not be the same all time from inside. We go through many hormonal changes inside our bodies every month. And its simply okay if you are not working out. It’s absolutely fine if you want to grab some sweets or carbs. It’s perfect if you are not able to lift heavyweights. That doesnโ€™t mean you are low in your strength. It’s just, your body is saying something to you. And you need to listen ๐Ÿ™‚

Graph for all 3 phases of cycle

Menstrual Cycle

Plan your workout routine according to your hormonal changes. Even though you are not pregnant your body still working round oโ€™clock with the same process again and again. Estrogen and Progesterone are female sex hormones that stimulate bone growth, grow breast and uterine tissues, maintains pregnancy, helps calm and focus the brain, Nervous system development and help burn fat and energy.2 important part of our cycle we go through every month:

– Follicular Phase: That includes Your Period and Ovulation or fertile window.- Luteal Phase

Follicular Phase

Day 1 โ€” Day 7 (Period)

At the beginning of your period your estrogen and progesterone level is low. But soon after a few days around day 7 estrogen level starts rising and progesterone remains low as compared to estrogen. That means, our body pain tolerance increases, bone growth stimulates and muscle recovery becomes faster. So, congratulations! if you donโ€™t feel any cramps during your periods, you can go to your gym, lift heavy weights and you will be surprised ๐Ÿ™‚ you can lift more weight then you usually do. If you feel any cramps or pain during your periods you can go for some mind and body workout like Restorative Yoga or you can go for a brisk walk. Even half an hour workout will boost your โ€˜feel-goodโ€™ hormone and helps in your discomfort and mood swings.

During your periods your body using more carbs as energy fuel. So, you can add some good carbs like whole-wheat bread, veggies and all to your diet after an intense workout. It will help you in your carbs cravings during your special days.

Day 7 โ€” Day 14 (Ovulation)

After your periods, estrogen continues to rise and progesterone still comparatively low. Estrogen is responsible for muscle recovery also builds muscle at a faster level. So, just step out. Feel energetic and concentrate on your full-body strength training. You can surprisingly do a better job in Functional Weight Training. Yes, now this is the time of your cycle you can do any Body Weight Workout. Also any intense Weight Training. Or you can do both. No worries about your strength ๐Ÿ™‚ It’s working at its peak. But this is the time muscles are more prone towards injury. So, focus more on your posture. If you are lifting weights better to do it under the guidance of your trainer. Also, increase time for your Warm-up and cool down.

Estrogen is like magic for us. It’s just we should know when it is working at what level. Estrogen is also responsible to suppress appetite. You may feel less hungry. But still donโ€™t skip your diet as it will give you energy for your other session. So, consume more protein-rich food after an intense workout and just chill for rest of your day ๐Ÿ™‚

Day 14 โ€” Day 28 (Luteal Phase)

This is the second half of our cycle. Starting with the end of ovulation and end with the beginning of your next period. The luteal phase is not only important for fertility but also for your complete health.

After ovulation, corpus luteum โ€” egg inside the ovary that is ready to come out for your next period or pregnancy, release progesterone. Progesterone is the pregnancy hormone. It helps thickens your uterine wall so that if there is a fertilized egg, it has a soft bed to the implant to uterus else corpus luteum stopped producing progesterone after 10โ€“15 days.Now, this is the time when the progesterone level is high. During this time, our body uses more fat as an energy source rather than carbs. So, ladies, this is the time actually you can burn your fat with high-intensity cardio program. Your body is performing at its peak. Good time for your heart ๐Ÿ™‚

During your complete Menstrual Cycle, you go through many ups and downs of your hormones. That leads to mood swings, stress, bloating, trouble sleeping, mild cramps during your periods, water retention, emotional eating, and many cravings. Craving for sugar, salt, chocolates, cakes are signs and symptoms of some deficiencies your body face during your special days.Stay tuned! Checkout some amazing food tips in Part II ๐Ÿ™‚

Thank You!

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