Train in the cycle: What happens in the body, how you train most effectively and what belongs on the plate now, you will learn here.
Always those hormones! They cause mood lows and mean mood swings.
They affect our physical fitness, our appetite and simply drive us crazy from time to time.
Every woman surely has a rough idea of what is happening in her body. The cycle lasts about 28 days.
In time, we are willing to mate or are built very close to the water. Possess a Buddhist serenity or are a ticking time bomb.
But what actually happens there in concrete terms? We have broken down the female cycle for you.
What consequences hormones have on our sports schedule and diet, you can learn here.
Table of contents
The cycle lasts not only 28 days or 4 weeks. It can also be divided into two basic phases.
In the first half, the estrogen level is particularly high. In the second, the hormone progesterone provides a lot of fun and joy.
To make it easier to understand and to help you train optimally in the cycle, here you will find the cycle in four parts. Each week marks a new phase.
What to look for when training in phase 1 in the cycle
The first phase of the cycle lasts about 3 to 7 days and begins with menstruation.
Physical exertion should now be kept within limits so as not to put too much strain on the body. Food containing iron balances the nutrient requirement.
This happens in your body
The cycle begins mathematically from the onset of the period. In particular, the first 2 days provide fun and cheerfulness for us women, when we drag ourselves through everyday life with cramps.
Do you also have this monthly burden to carry? You're not alone in this. We've rounded up our best tips to combat the pain. Check it out here: 10+1 terrific home remedies for nasty menstrual cramps.
In the first 48 hours of the cycle, a break from training is perfectly fine. Menstruation is similar to a small inflammation for the body.
This weakens the organism. And sport acts as an additional burden.
After not necessarily rocking the world at the beginning of our cycle, our performance improves from day 3 onwards. The reason for this is the increase in estrogen levels. It makes us feel better and fitter from day to day.
Train in the cycle: Endurance training
If you feel well, you can definitely do moderate workouts. Endurance sports are particularly beneficial during the first phase of the cycle. Cardio training has an antispasmodic effect and increases blood circulation.
Whatever is good for you is the right choice. Whether you swim a few laps, get on your bike or go for a run. Your running shoes are already a little dusty? Then we've got great tips for you here: These 7 tips make starting running less awful.
For those who suffer a little more from the cramps, we recommend long walks. Walking is also very effective and also has great effects on the psyche and body: 13 good reasons why you should walk more often.
Eat right during the period
Of course, your body can compensate for blood loss. Nevertheless, we women have a slightly higher iron requirement compared to men. Especially during our periods.
Red meat, like beef, contains a lot of iron. We prefer to turn to plant-based alternatives. These include sesame seeds, poppy seeds, legumes, nuts, spinach, parsley and tofu.
By the way: Iron can be absorbed much better if we take vitamin C in addition.
Why the second phase of the cycle is the best for training
The second round starts around day 5 and lasts until day 11. During this time you can really power through and are capable of peak performance.
Not only physically are you in top form now. Mentally, too, you're in a real high phase right now. :)
Physical top form and good mood
Now the estrogen in the body increases more and more to prepare for ovulation.
In addition, a lot of norepinephrine and dopamine is released. This inhibits our listlessness.
At the same time, we not only feel really motivated. We are also really efficient, feel fit and have a desire for some action. In addition, we are satisfied, happy and much more balanced.
Now it's time to make new plans! Especially at the moment great successes beckon us.
And that always motivates you to keep at it. How about a new morning routine? Click here: 9 things successful women do before 9 o'clock
Train in the cycle: On to peak performance
Now is the time for peak performance. Our muscles respond best to physical stress now. We last longer and can train and build our muscles more efficiently.
Sounds pretty great, doesn't it? So go for the bacon or the problem areas. We recommend our HIIT! Here you train your entire body effectively and achieve first results quickly.
And even if it seems a little hard in between, it's worth it to follow through. So if you're looking to cycle train now, check it out here: Fit with HIIT Workout: Lose Weight with High Intensity Interval Training.
Let's feast!
What a great time. It's time to feast. Because the increased estrogen level ensures that carbohydrates are converted into energy in no time at all. And that not only increases our performance. It also ensures that we don't put on so much weight.
Of course, you should not overdo it. Not that the training effect is directly diminished by the kebab from the snack bar. Are you unsure how to eat? Take a look here: The right diet after exercise: do's and don'ts.
In cycle training in the third phase
Phase 3 begins on day 12, the time of ovulation is approaching and this not only upsets our hormonal balance.
The physical resilience also changes. When training, you should become more mindful and also replenish your protein stores.
In the next 10 days we are accompanied by regular hormonal fluctuations. Up to the day of ovulation, estrogen continues to rise, which makes us powerful and fit.
With ovulation, the level of estrogen drops abruptly. Instead, the pregnancy hormone progesterone is now produced. And this prepares the body for the implantation of an embryo.
Our body is now fully in pregnancy mode. We produce more glucose to supply the embryo adequately. If fertilization of the egg fails to occur, our body now fights against this excess of glucose.
Train in the cycle: Stretch well!
The pregnancy mode of our body ensures that ligaments and connective tissue become a little looser. In theory, this is not problematic. But it can lead to an increased risk of injury.
That's why you should warm up well, especially now: You can find a suitable warm-up program for the workouts here: Warm up before your workout: 15 effective warm up exercises to do at home.
In the third phase of the cycle, we are nevertheless able to perform well. So we can train diligently with a clear conscience.
Eat right: Time for proteins
Train in the cycle and eat right. Proteins are now on the agenda. They provide energy, regenerate the stressed body and help compensate for stress. Quinoa is great. Here you can find a great recipe: Quick quinoa recipe with vegetables.
Amaranth and hemp seeds are also recommended. But also soy products, nuts and seeds as well as rice, oats, spelt and rye. So it doesn't always have to be an animal protein source like fish or cheese.
Train in the cycle: the fourth phase
The last phase of the cycle lasts approximately from day 23 to 28. The body prepares for menstruation.
This provides the first "pleasing" symptoms and lots of mood swings. ;) With the right diet you can counteract this.
Happy, angry, irritable, sentimental
We come to the freestyle! The last days of the cycle our body gives everything. We could cry, be happy, be irritated or annoyed. And there really doesn't need to be a single reason for that.
Lovely mood swings often drive us crazy. We'd love to stay on the couch, pull the covers over our heads and just let the world go on without us.
During this time, our estrogen levels continue to drop. Progesterone remains at a relatively high level. We get tension pains in the breasts, the first cramps announce themselves. But hot flashes and water retention can also occur.
Train in the cycle: Always go nice and slow!
The body prepares for the period, which is why we now have to shift down a gear.
For this reason, you don't have to torture yourself to new records. Gentle exercises and workouts are much better.
In order not to challenge the body too much, quiet sports days are now the order of the day. We recommend a few relaxed sessions of Yin Yoga. This style is a particularly calm form of yoga, in which the individual positions are held for a long time.
The asanas and breathing help to relax, relieve stress and thus also relieve discomfort. You can find a great unit here: With a simple Yin Yoga Flow to more relaxation.
Eat right: Absorb many nutrients
Now it's time to support the body with important nutrients. Foods rich in omega-3 fatty acids should be on the plan. But so should magnesium or calcium, and vitamin B6.
It's time for avocados, hazelnuts and walnuts. Refine your food with linseed oil. Sesame and Chia seeds* also provide important nutrients. But animal sources such as fish or yogurt also provide you with the necessary minerals.
Our conclusion
Training in cycles and taking care of the body is not that difficult. If we pay close attention and make good use of the individual phases of the cycle, we can comfortably get the most out of our workout.
This is the ideal way to train the body, define muscles and strengthen endurance. At the same time, we know exactly when it's better to take a break or lower our expectations.
Nutrition also plays an important role during this time to prevent nutrient deficiencies and provide the body with sufficient vitamins, minerals as well as nutrients.
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