The menstrual cycle brings its ups and downs – be it emotional, mental or psychological. The good thing is that we can plan the individual phases well and thus also use them for our training planning.
The constant ups and downs of estrogen and progesterone not only regulate the female cycle, but also influence your physical performance during sport. Therefore, it can make sense to adjust the training to your menstrual cycle.
Sport is often neglected during menstruation, although exercise can relieve and support pain, cramps or other complaints.
If you have an intensive cycle, you can use the different phases to support the training. You can read here how you can support yourself and your body in the best possible way!
Stage 1: Menstruation
Many women feel weak and listless during menstruation because the body is busy flushing out the sloughed lining of the uterus. The low energy level is excellent for a nice yoga, stretching or easy running session. The gentle movement can help the body heal and circulate. In general, however, the following still applies: Do what you feel like! You can do just as intense strength training if you feel like it. Just be mindful of your safety – the lack of estrogen can make your ligaments and tendons in your joints a little softer, which can increase your risk of injury.
When it comes to nutrition, it makes sense to attach particular importance to healthy fats and sufficient minerals. Many micronutrients are lost through the blood, which can be recovered through colorful vegetables and fruit, for example. Fats support the natural hormone balance and satiety. If you then have to reach for chocolate, you should opt for the dark bitter chocolate (with over 80% cocoa). Because the magnesium-rich cocoa provides a serotonin boost in the brain and thus lifts the mood.
Phase 2: follicular phase
In the follicular phase, your body is all about preparing for the next ovulation. To do this, the pituitary gland produces more follicle-stimulating hormone (FSH) and thus stimulates the follicles (egg sacs) in the ovaries to produce estrogen. With the estrogen, the estradiol level also increases and ensures an increased energy level: You feel strong, self-confident and communicative.
Here is your “Wonderwoman” phase and you can step on the gas! Be it mental or physical – you are ready for anything! It is best to put particularly important appointments or your most intensive training sessions here!
A healthy, balanced diet is often particularly easy here, as the hormone balance is balanced. Eat enough carbohydrates to give your body all the energy it needs.
Phase 3: Ovulation phase
Well, just before ovulation, the hormonal conditions for training progress are particularly good, because estradiol reaches its highest concentration, but then falls off quickly. Here you can completely pay attention to your own feeling during training. Depending on the hormone phase, particularly intensive training can still be possible, but also the complete opposite. So don’t be sad if you can’t reach your training goal here.
Pay particular attention to a good supply of omega 3 fats so that you can give your body the best possible support with this fluctuation in hormones. Huge sugar intake can further upset the estrogen balance, which your body reacts to in blood sugar levels. In this way, food cravings in particular can be promoted. Just pay attention to your body and what it is asking for.
Stage 4: Luteal Stage
After ovulation, the body produces progesterone, which further builds up the uterine lining and prepares it for a potentially fertilized egg. The empty follicle in the ovary shrinks and begins to produce estrogen as well.
The consequences are often PMS, a feeling of tension in the breasts, a bloated stomach, irritability and exhaustion. Your energy level continues to drop every day and your reaction speed, coordination and fine motor skills also deteriorate. That is why you cannot force your best performance here and should just take it easy when your body calls for it. But stay in your routine, because exercise helps you and your body to stay in balance and lift your spirits.
Watch out for unprocessed foods and value fresh, nutritious food. Caffeine, high sugar or alcohol, on the other hand, can actually make your PMS worse. Do you now want to understand your body better and support it based on the cycle phases? Then start tracking your cycle and your symptoms. We at Butterfly Coach have provided you with an option in the app that makes this very easy for you. You can now get even more out of your training and diet. But always remember: Every body is individual. Do not worry and do not compare yourself if you just do not feel like following the planned training and choose a better option for you. Every day is different, especially as a woman.
We are always by your side your Butterfly Coach team
Cycle & Training – What Can You Consider!
Lesezeit: 2 min
The menstrual cycle brings its ups and downs – be it emotional, mental or psychological. The good thing is that we can plan the individual phases well and thus also use them for our training planning.
The constant ups and downs of estrogen and progesterone not only regulate the female cycle, but also influence your physical performance during sport. Therefore, it can make sense to adjust the training to your menstrual cycle.
Sport is often neglected during menstruation, although exercise can relieve and support pain, cramps or other complaints.
If you have an intensive cycle, you can use the different phases to support the training. You can read here how you can support yourself and your body in the best possible way!
Stage 1: Menstruation
Many women feel weak and listless during menstruation because the body is busy flushing out the sloughed lining of the uterus. The low energy level is excellent for a nice yoga, stretching or easy running session. The gentle movement can help the body heal and circulate. In general, however, the following still applies: Do what you feel like! You can do just as intense strength training if you feel like it. Just be mindful of your safety – the lack of estrogen can make your ligaments and tendons in your joints a little softer, which can increase your risk of injury.
When it comes to nutrition, it makes sense to attach particular importance to healthy fats and sufficient minerals. Many micronutrients are lost through the blood, which can be recovered through colorful vegetables and fruit, for example. Fats support the natural hormone balance and satiety. If you then have to reach for chocolate, you should opt for the dark bitter chocolate (with over 80% cocoa). Because the magnesium-rich cocoa provides a serotonin boost in the brain and thus lifts the mood.
Phase 2: follicular phase
In the follicular phase, your body is all about preparing for the next ovulation. To do this, the pituitary gland produces more follicle-stimulating hormone (FSH) and thus stimulates the follicles (egg sacs) in the ovaries to produce estrogen. With the estrogen, the estradiol level also increases and ensures an increased energy level: You feel strong, self-confident and communicative.
Here is your “Wonderwoman” phase and you can step on the gas! Be it mental or physical – you are ready for anything! It is best to put particularly important appointments or your most intensive training sessions here!
A healthy, balanced diet is often particularly easy here, as the hormone balance is balanced. Eat enough carbohydrates to give your body all the energy it needs.
Phase 3: Ovulation phase
Well, just before ovulation, the hormonal conditions for training progress are particularly good, because estradiol reaches its highest concentration, but then falls off quickly. Here you can completely pay attention to your own feeling during training. Depending on the hormone phase, particularly intensive training can still be possible, but also the complete opposite. So don’t be sad if you can’t reach your training goal here.
Pay particular attention to a good supply of omega 3 fats so that you can give your body the best possible support with this fluctuation in hormones. Huge sugar intake can further upset the estrogen balance, which your body reacts to in blood sugar levels. In this way, food cravings in particular can be promoted. Just pay attention to your body and what it is asking for.
Stage 4: Luteal Stage
After ovulation, the body produces progesterone, which further builds up the uterine lining and prepares it for a potentially fertilized egg. The empty follicle in the ovary shrinks and begins to produce estrogen as well.
The consequences are often PMS, a feeling of tension in the breasts, a bloated stomach, irritability and exhaustion. Your energy level continues to drop every day and your reaction speed, coordination and fine motor skills also deteriorate. That is why you cannot force your best performance here and should just take it easy when your body calls for it. But stay in your routine, because exercise helps you and your body to stay in balance and lift your spirits.
Watch out for unprocessed foods and value fresh, nutritious food. Caffeine, high sugar or alcohol, on the other hand, can actually make your PMS worse. Do you now want to understand your body better and support it based on the cycle phases? Then start tracking your cycle and your symptoms. We at Butterfly Coach have provided you with an option in the app that makes this very easy for you. You can now get even more out of your training and diet. But always remember: Every body is individual. Do not worry and do not compare yourself if you just do not feel like following the planned training and choose a better option for you. Every day is different, especially as a woman.
We are always by your side
your Butterfly Coach team
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