Training according to hormones:
Is there a women-specific workout?
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On good days we easily put up with a sports unit, on others it is pure torture. Gynecologist Maggie Banys-Paluchowski explains what the cycle has to do with it and whether there are women-specific workouts.
Use the power of your hormones
Should women train differently than men?
You can’t give a general answer to that. There are women who realize that their mood and performance is very much dependent on where they are in their menstrual cycle – and of course that differentiates them from men. It can be very useful for them to take the cycle into account when training.
What phases are there?
We distinguish two phases. The first is the follicular phase. It lasts about two weeks. It starts on the first day of bleeding and continues until ovulation. During this time, the sacs, also called follicles, grow in the ovaries. This is the time when women have more energy and are very productive. The second phase begins with ovulation and continues until the next period: the luteal phase. Female progesterone rises during this time, and mood and performance deteriorate a bit.
When do we generally have the most power?
At ovulation, usually between days 11 and 14 of the cycle.
And which sport is best to do in which phase?
Women who notice the cycle-dependent differences are well advised to do more intensive and strenuous workouts such as interval or strength training in the first phase. In the second phase, light training such as stretching exercises or slow jogs are ideal.
Can it be harmful to train against the cycle?
No, that’s not the case. It may just be that what we set out to do in training is not so easy to achieve in the second, the luteal phase.
Should you exercise at all during your period?
Going for a walk, yoga or stretching exercises are always allowed – and usually do you good. There are also women who don’t notice any changes in their cycle and can train at full power during their period.
Could it be that this has changed over the years?
Absolutely. There are women who are very young and notice strong fluctuations, and when they get older or have children, it evens out. And there are women who only notice the hormonal fluctuations over the years.
How do I find out when and how best to train?
Just try it out, listen to yourself and your body and accept your limits. If you find that performance depends on the cycle, you can adjust the training plan accordingly.
Usually fit
- Listen to yourself: During your period, take a very close look at where your own limits are and plan breaks in your training accordingly!
- Questions: If the pain is very severe, talk to the gynecologist about it because it could be a benign condition called endometriosis.
Keeping a log: Competitive athletes make a note of when they achieve particularly good results. We can do that too – and see what is good for us and when.