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Effektives Training nach Zyklusphasen: So nutzt du deinen hormonellen Rhythmus optimal

Effective training according to cycle phases: How to optimize your hormonal rhythm

January 15, 2025

Article: Effective training according to cycle phases: How to optimize your hormonal rhythm

Effective training according to cycle phases: How to optimize your hormonal rhythm

Fitness for Women: Align your workout with your cycle

More and more women are discovering the benefits of adapting their training to the phases of their menstrual cycle. This method is not only scientifically based, but can also help you train more efficiently and improve your well-being. In this article, you will learn how to optimally adapt your workout to your cycle, what phases there are and which types of training are particularly useful when.

Why training according to cycle phases makes sense

The female cycle not only affects mood and energy levels, but also performance. Hormonal fluctuations, especially the change between estrogen and progesterone, have a direct impact on strength, endurance and regeneration ability. By adapting your training accordingly, you can:

  • Minimize injury risks
  • Make the most of your energy
  • Achieve better training results
  • Increase your general well-being

The four phases of the menstrual cycle and their impact on your training

The menstrual cycle can be divided into four phases: the menstrual phase, the follicular phase, the ovulatory phase and the luteal phase. Each phase brings individual challenges and opportunities for your training.

1st menstrual phase (days 1-5)

  • What happens: Your body sheds the uterine lining. Estrogen levels are low.
  • Training tips: Focus on gentle movements such as yoga, light stretching or relaxed walks. Allow yourself enough time to recover if you feel tired or lacking energy.

2nd follicular phase (day 6-14)

  • What happens: Estrogen levels rise, you feel energetic and powerful.
  • Training tips: Now is the best time for intensive training! Strength training, high-intensity workouts (HIIT) and cardio bring maximum results.

3rd ovulation phase (around day 14)

  • What happens: Ovulation is imminent and estrogen levels reach their peak.
  • Training tips: Use the high energy and focus ability for demanding workouts or new challenges, such as learning new exercises.

4th luteal phase (day 15-28)

  • What happens: Progesterone increases, your body prepares for a possible pregnancy.
  • Training tips: Focus on moderate exercise such as Pilates or swimming. Strength training with lighter weights and more repetitions is also ideal. Pay particular attention to the signals your body is sending you.

Everyday tips: Listen to your body

Every woman experiences her cycle differently. While some hardly feel any restrictions during menstruation, others need more rest. It is important that you find your own rhythm and do not put yourself under pressure. Use a cycle tracking tool to better understand your phases and plan your training accordingly.


Conclusion: Training in harmony with your cycle

Adapting your training to your menstrual cycle can be a real game changer. You will not only benefit from better results, but also from increased body awareness. Try it out and experience how you can reach your full potential - every month anew.

 

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