Aunt Flow and the Gym
Know the Stages of Your Cycle
The four phases of the menstrual cycle are menstruation, the follicular phase, ovulation and the luteal phase and the typical cycle lasts around 28-32 days or approximately a month.
The first and the most well-known stage of the cycle is menstruation. This stage is when the uterine wall is shedding demonstrated by bleeding. A healthy menstrual stage lasts 5 to 7 days. Luteinizing hormone (LH), progesterone, and estrogen – are at their lowest levels at this time of the month, and many women find that their energy levels are lowest at this point in their cycle, as well.
The follicular phase starts on the first day of your period (so there is some overlap with the menstrual phase) and ends when you ovulate. It starts when the hypothalamus sends a signal to your pituitary gland to release follicle-stimulating hormone (FSH). This hormone stimulates your ovaries to produce around 5 to 20 small sacs called follicles. Each follicle contains an immature egg. Only the healthiest egg will eventually mature. (On rare occasions, a woman may have two eggs mature.) The rest of the follicles will be reabsorbed into your body. The maturing follicle sets off a surge in estrogen that thickens the lining of your uterus. This creates a nutrient-rich environment for an embryo to grow. The average follicular phase lasts for about 16 days. It can range from 11 to 27 days, depending on your cycle.
Ovulation is when your ovary releases a mature egg. The egg travels down the fallopian tube toward the uterus to be fertilized by sperm. Ovulation happens at around day 14 if you have a 28-day cycle — right in the middle of your menstrual cycle. It lasts about 24 hours. After a day, the egg will die or dissolve if it isn’t fertilized.
The luteal phase is the last stage of the cycle. After the follicle releases its egg, it changes into the corpus luteum. This structure releases hormones, mainly progesterone and some estrogen. The rise in hormones keeps your uterine lining thick and ready for a fertilized egg to implant. If you do get pregnant, your body will produce human chorionic gonadotropin (hCG). This is the hormone pregnancy tests detect. It helps maintain the corpus luteum and keeps the uterine lining thick. If you don’t get pregnant, the corpus luteum will shrink away and be resorbed. This leads to decreased levels of estrogen and progesterone, which causes the onset of your period and the cycle begins again.
Hormone Levels Follow Your Cycle
In the first stage of your cycle during menstruation, estrogen and progesterone hormones drop. When your hormone levels are low, your energy levels also will tend to be very low. During this stage try focusing on lower energy workouts like yoga and pilates. Women can also be less prone to injury during this stage so it is a great opportunity to work on your mobility and flexibility.
In the second stage of your cycle your hormone levels begin to steadily rise as the body prepares for ovulation. This is a time when your energy levels and sex drive are high and is a great time to do your high intensity workouts and even try new physical activities that are different from your normal routine. Be cautious during this stage as studies have shown that higher levels of estrogen may make you slightly more prone to knee injuries.
In the third stage of your cycle Estrogen, FSH, and LH levels are at their very height. Estrogen helps to thicken the uterine lining, FSH helps eggs mature in the ovary, and LH stimulates the follicle in the ovary to release an egg. Peak hormone levels correspond with peak energy levels – many women feel more energized during this phase of their cycle.
In the fourth and final stage of your cycle estrogen levels dip after ovulation, but begin to rise again shortly afterwards, and progesterone steadily increases, as well. Estrogen and progesterone reach their luteal phase peak in the middle of this phase, and then dip again as you move towards the end of your cycle. The hormonal ups and downs of this part of the cycle make many women feel sluggish. Research suggests that women’s basal energy expenditure may be higher during the luteal phase, which may account for the food cravings that many women experience as part of PMS (women’s energy intake tends to be higher during this part of the menstrual cycle as well).
How Does Stress and Workouts Affect Your Cycle?
High stress and intense workouts can sometimes cause amenorrhea (one or more missed periods). When doing intense workouts your body is under a great amount of physical stress. Stress affects the hypothalamus, the part of your brain that controls hormone levels and causes cortisol levels to go up. This can result in your period being early, late, or not at all. Also, high levels of stress can make you more likely to have dysmenorrhoea (aka painful periods, usually cramps). Maintaining a healthy regular cycle is essential to your overall health. This means it is necessary to reduce both mental and physical stressors whenever you can. Of course it is not possible to completely eliminate stress from your life and exercise is a part of healthy living, but it is important to constantly be listening to your body and pay attention to your stress levels.
Source
Watson, Stephanie. Stages of the Menstrual Cycle, 29 Mar. 2019, www.healthline.com/health/womens-health/stages-of-menstrual-cycle#ovulation.
“Workout Flow for the Ladies: Syncing Exercise With Your Cycle.” DHW Blog, 22 June 2017, dukeintegrativemedicine.org/DHWBlog/workout-flow-ladies-syncing-exercise-cycle/.
