You’ve probably heard of cycle tracking, or are already a convert. It’s not only a useful tool if you’re trying to conceive (or just, you know, navigate the minefield of female hormones. (opens in new tab)), but cycle tracking can also be a very useful way to make sure you’re training at your best. (Read our edit of the best period tracking apps.) (opens in new tab)Here).
how so? Well, schedule your tough workouts for the time of the month when you will be free of pesky PMS symptoms (opens in new tab) And the latter is able to sound 100% brainless, isn’t it? In addition to having a ton of scientific research behind it, now period tracking is backed by an Olympian. Yep, Jessica Ennis Hill thinks it’s about time you tried it, and we’re taking notes.
The three-time world champion has an app that includes an entire section dedicated to cycle tracking and how to train while on your period. So, we’ve picked her brains about the app, found exercises to do around your TOTM, and got the expert opinions of physiologist Dr Emma Ross and Dr Helen Hartley, medical director. Bupa UK Insurance (opens in new tab),
Keep reading for a little more on the new app, but ahead, three expert definitions of periods based around the phases of your menstrual cycle (opens in new tab)Here’s a little more on what it is, as well as how it can help with your overall health, well-being, and training. Oh, and while you’re mapping out your cycle, be sure to check out our edit of the best celebrity workouts (opens in new tab), While we can’t promise Jess Ennis Hill-level results, we can do Promise some dynamic, fun and fast paced sweat sessions.
Cycle Tracking: Your Guide
What is bicycle tracking?
“Cycle tracking is the science of mapping your training to your menstrual cycle for maximum physical and psychological benefits,” Ross explains.
As Ennis Hill points out, ultimately, women need to be able to understand how they feel and work with their hormonal cycles. (opens in new tab) to feel the benefits. “Cycle Trackigan is a way to guide yourself through your own unique hormonal cycle,” she shares. apps like Janice (opens in new tab) Will even give you training, tips and advice at each step.
Think about how you train. We’re probably right in saying that you mess with your life, fit in with runs, HIIT sessions (opens in new tab) and weight training (opens in new tab) Really without stopping and listening to your body. “As women, hormones peak and low throughout our monthly cycle, and depending on whether they’re high or low, we’ll feel different. Take advantage of what’s right for each of those moments and make it your own.” Using that to your advantage can be completely life-changing,” Ross continues.
Do you know that every woman experiences four different phases of their menstrual cycle (opens in new tab), Beyond that, you will experience a Very Hormonal changes that affect your motivation to train, the way your muscles adapt, how your body uses fuel and more, explains Ennis Hill.
“By understanding what’s happening hormonally and when, you can make sure you do what’s best for your body at the right times in your cycle, which means you feel more energized, up to 15% more.” Build lean muscle, respond better to fitness and may reduce PMS (opens in new tab)she continues.
Ross points out that, for too long, women have been told to train in a generic way that isn’t suited for the female body — mainly because the research has been done by men.
Benefits of Cycle Tracking
- It can reduce premenstrual symptoms. “One of our testers found it reduced premenstrual headaches (opens in new tab) by 65%,” shares Rose.
- It can help you build lean muscle more effectively, Pay attention to this: “Research has proven that if you stack your strength and resistance training in the first half of your cycle, it is possible to build up to 15% more lean muscle than if you spread it throughout the cycle,” They tell everyday. clean.
- This allows you to relax. Instead of pushing yourself to work out every day, feeling guilty when you can’t or don’t, the program helps you recognize when to rest and why.
- It maps your training to your energy levels throughout your cycle – basically helps you do what’s right for your body, the doctor adds.
5 tips for cycling tracking and training around your TOTM:
1. Track Your Cycle
That’s the whole point of this article, and Ennis Hill, Rose, and Hartley all agree that period tracking can seriously improve the quality of your life.
“Knowing your menstrual cycle helps you know what’s normal for your body — and what’s not,” explains Hartley. “It will also help you understand when it’s best to exercise, when you’ll get the most out of your workouts, and when it’s time to rest and recharge,” she continues.
Note here: Doctors also believe that being able to recognize patterns in your emotions can be particularly helpful for those who experience premenstrual symptoms (PMS) or premenstrual discomfort (opens in new tab) (PMDD).
2. Don’t overdo it
This is obvious, but important. “If you’re feeling low or tired, it’s important not to push yourself too much. Instead, why not try some gentle stretching, walking, swimming. (opens in new tab), or cycling? You’ll still reap the rewards of exercise and reduce any uncomfortable symptoms,” shares Hartley.
Don’t Miss Our Guide to the Best Sports Bras (opens in new tab) and workout leggings (opens in new tab)Tried and tested by our health editor, while you’re here.
3. Listen to your body
The most important thing Hartley says you should aim to get right? Knowing and listening to your body. “Every woman has a period that is unique to her, and so only you know what’s right for you. Arm yourself with wisdom and then respond to how you feel,” she Gives advice
Read our guide on how to get a permanent period (opens in new tab)ft. Our Picks of the Best Period Cups (opens in new tab) and period pants (opens in new tab)while you’re here
4. Stick to Your Schedule, But Mix Up Your Activity
Considering Your Gym Workout (opens in new tab) or pilates exercises (opens in new tab) can help keep you motivated (opens in new tab) During your monthly cycle, especially if you’re not feeling it, but mixing up your routine is also important. Hartley recommends being active three to four times a week — “this will help your body adapt and become stronger and fitter,” she shares.
Fun fact: During the ovulation phase of your monthly cycle, your hormone levels begin to peak and you may feel like you have more energy, she explains. “This is the ideal opportunity to try something different, such as HIIT or high-intensity exercise like a spin class,” she shares.
5. Fuel Your Body With Energy-Boosting Foods
You know that what you eat affects not only your physical health, but also how you feel. “Improving your diet by eating regularly and making sure you have plenty of fresh fruits and vegetables on your plate can give you a boost,” shares Hartley.
Not sure where to start? Our Guide to Energy-Boosting Foods (opens in new tab) will help.
6. Don’t Compare
For most women, exercise can ease the symptoms associated with menstruation, but periods vary (in terms of flow, pain level, and mood, from person to person and month For the month), shares Hartley, it’s important to do what works best for your mind and body.
Top Tip: “Experiment with different activities and then exercise when you feel up to it, or when you know from experience that it will help you feel better,” she shares.
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