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If you’re someone who has to deal with your period on a regular basis, you’re probably well aware of how much your energy levels fluctuate throughout your cycle thanks to hormonal fluctuations. Not only can even simple tasks become difficult, it can make it even harder to stay fit and motivated to stick to a regular workout routine, especially when you notice a decline in performance. There is a possibility
However, according to popular information on social media, you may be able to avoid these feelings by using a technique called “Cycle Synchro”.
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The premise of cycle synchronization is relatively simple. Instead of doing the same type of workout throughout the month, adjust your workouts according to the current phase of your menstrual cycle. There are claims that by doing so, you can “balance” your hormones. This can provide a variety of health benefits, including improved energy levels, reduced PMS symptoms, and improved overall health.
However, while there is evidence that certain phases of the menstrual cycle may be optimal for different types of exercise, the current evidence suggests that cycle synchronization has benefits beyond making it easier to stay healthy. No. It goes without saying that actually getting cycle synchronization right is easier said than done.
The menstrual cycle can be divided into four stages: menstrual, follicular, luteal, and premenstrual. The levels of the sex hormones estrogen and progesterone change at each stage.
During the menstrual period (your period), estrogen and progesterone are at their lowest levels. In the luteal phase that immediately follows, progesterone levels also begin to increase. Both hormones peak near the end of the luteal phase and drop dramatically during the premenstrual phase (average cycle days 25-28).
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Studies show that certain phases of the menstrual cycle are optimized for different types of exercise thanks to these hormones.
For example, the luteal phase may be the best time for strength training because both estrogen and progesterone increase. Energy expenditure (calories burned) and energy intake also increase during the luteal phase, and body weight is slightly reduced. You may also feel more energetic and able to exercise during this stage. Luteal phase hormone levels may also drive maximal muscle changes.
The foliate stage also shows an increase in strength, energy expenditure, and energy intake, but only slightly.
However, if progesterone and estrogen are at their lowest levels during menstruation (menstrual period), there may be less change in building muscle. You’re also more likely to feel fatigued due to the loss of menstrual blood plus lower hormone levels. It may be a good time to consider
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So if you want to improve your strength and fitness based on how your hormones change during each phase of your menstrual cycle, plan your most intense workouts during the follicular and luteal phases to achieve the greatest benefits. recommend to.
All this sounds great, but you may wonder why so many women don’t follow this trend. That’s it.
The reported response will be implemented, but actually doing all this is easier said than done. First, most studies on the effects of the menstrual cycle on fitness assume that the menstrual cycle is his regular pattern of 28 days. However, 46% of her females show fluctuations in cycle length of about 7 days, and a further 20% of her show fluctuations of up to 14 days. This means that different people have different cycles.
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A second key assumption is that the progesterone and estrogen responses that drive changes in fitness are constant. However, this is often not the case, as both estrogen and progesterone exhibit large variations between cycles and individuals. Some women are deficient in estrogen and progesterone due to certain health conditions. In some cases, these responses make it difficult to accurately track cycle phases by hormonal monitoring alone, and also make it very difficult to synchronize accurately.
So while the idea of synchronizing your menstrual cycle with your workouts might seem logical, each person may see different results. You can then use ovulation test strips and temperature monitoring to find out where you are in your menstrual cycle.
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