Optimal Exercise Routine for Hormone Balance: Supporting a Woman’s Natural Rhythms

Something I’ve always been fascinated by, and have grown more and more passionate in, is women’s health — and more so, how we as women can work with our hormones instead of feeling like we’re constantly battling against them.

It’s common knowledge that the female body goes through regular hormonal changes during the menstrual cycle. But it’s arguably less understood that our primary sex hormones, estrogen and progesterone, not only affect reproductive functions but also significantly impact various other parts of our body. A woman’s drive, focus, and energy (plus a whole lot more!) actually fluctuates at every stage.

Studies suggest that a woman’s hormonal change throughout her cycle will even influence how well she performs in exercise — especially endurance activities like long-distance running, cycling, or high-intensity interval training (HIIT). (1)

Here are some fast facts from my own research I’ve dug into:

1.) Endurance Performance: Where a woman is at in her menstrual cycle can affect cardiorespiratory parameters. Research has shown signs of increased body weight, pulse rate, and respiratory rate, along with decreased maximum oxygen uptake (VO2 max) during a woman’s premenstrual (luteal) phase, which reflects reduced cardio-respiratory efficiency during this part of her cycle. (2)

2.) Strength and Power Performance: Some research has also investigated the impact of menstrual cycle phases on strength and power performance. A study published in the International Journal of Sports Physiology and Performance in 2020 reported that maximal strength and power outputs were highest in the early follicular phase. This certainly makes sense, as exercise performance improves when a woman’s estrogen levels are higher (starting during your follicular phase through the beginning of your luteal phase). (3)

3.) Metabolism and Nutrient Use: The different phases of a woman’s menstrual cycle impact her exercise physiology, her energy metabolism and her nutrient use. (4). Additionally, it’s been shown that hormonal changes shape how fat and carbs fuel exercise. Before puberty, males and females oxidize substrates (ie: breaks down fuel) similarly. However, in adulthood women rely more on fat than men do when producing the same effort during a workout. A woman’s workout can further be impacted based on the health of her menstrual cycle, if she’s on any oral contraceptives, or if she has gone through menopause. (5)

Why I find this information so encouraging is because for yeeeeears women have been experimenting with different diets and exercise plans to achieve health goals, but often find themselves stuck and frustrated not seeing the results they want. Why is it men can change their diet and workout plan and within weeks get the results they want, while women remain dedicated and determined but fail to see progress towards their desired goals? The wellness industry offers many (many) solutions with good intentions, but they often fall short of addressing the unique biochemical needs we have as women.

(Alsooo — did you know that a majority of mainstream diet and fitness recommendations are based on research primarily conducted on men. This approach has blinded us to the distinct biological differences of women, leading to a disconnection between the well-intentioned solutions and the actual needs of our female bodies!)

For starters, here are some basics of the woman’s hormone cycle that you need to know:

Each week of your (targeted 28-day) cycle brings different biological needs due to the distinct fluctuations of your sex hormones at each given time.

I have dabbled in Alisa Vitti’s Cycle Syncing Method®, but it wasn’t until more recently that I’ve truly dove into what it all entails. Feel free to visit her site at: https://www.cycle-syncing.com/ to learn more, but for time sake, let’s keep to the topic of exercise for now

What Alisa Vitti exposes through her Cycle Syncing® program is that not all workouts are equally suitable for every phase of your cycle. For example, intense workouts may be manageable during the middle of your cycle, but they could hinder your health and weight loss objectives during the bookends of it (later luteal phase (think PMS time) through the week of menstruation).

When a woman engages in intense exercise, her body initially burns through glucose (simple sugar), and then cortisol is produced to convert fat cells into energy. However, if estrogen dominance is an issue (which affects more than 1 in 10 women), excess estrogen can cause the body to revert extra sugar back into fat, inhibiting fat loss.

This is extremely important when you start to look at how long your workouts should be. It takes roughly 30 minutes of exercise for your body to exhaust its glucose (again, simple sugar) reserves before it starts to rely on cortisol to convert fat into sugar for energy.

Though this may sound like the ideal time to keep pushing through a workout, it’s vital to know that this influx of cortisol can place unnecessary stress on your adrenal glands. For those 1 in 10 women with already high, excess estrogen, this stress can lead to a vicious cycle of fat production — further disrupting hormonal harmony.

So, rather than spending hours on the elliptical or pushing yourself to the brink, it’s time to rethink your workout duration and focus on quality over quantity.

In the section below, I dive deeper into the categories of exercises that can truly make a difference for each phase of your cycle!

Sis, THERE IS HOPE to reach your fitness goals without having to run yourself dry! By understanding your cycle and being able to tailor your exercise regimen accordingly, you can optimize your workouts for each phase and start seeing the results you’ve been working towards.

Let’s me break it down:

1.) Menstrual Phase: Focus on gentle walking and light yoga. Your hormones are at their lowest levels during this phase so take things slowly and make sure you prioritize rest! This means keeping workouts relaxed, even if you aren’t feeling discomfort or symptoms while you bleed.

2.) Follicular Phase: This week your estrogen will be low and your cortisol levels will be just right for a challenging cardio burst. Engage in cardio workouts like running, preferably in the mid-day when estrogen is at its lowest.

3.) Ovulatory Phase: Embrace high-intensity interval training (HIIT) or bodyweight circuits during this energetic phase, typically in the early morning. Your testosterone is raised during this phase, so whatever your workout, feel free to go all out! You will be the most energized during this time of the month so take advantage of that natural high!

4.) Luteal Phase: Opt for pilates or yoga, adjusting intensity based on energy levels and PMS symptoms. You may still be full of energy during the first days of this phase, so feel free to keep doing more intense workouts early in the day. If you start to experience PMS symptoms, tone it down and switch to pilates, yoga, or light resistance training.

By aligning your exercise routine with your cycle, you’ll not only enhance your own intuition of your body’s movement needs, but you can expect sustainable weight loss, improved muscle gain, and a reduced risk of injury through varied movement patterns.

How empowering is THAT?!

Download the full PDF handout here!

Alright, sis — you still with me?

Your journey towards a healthier, happier you doesn’t have to be (and truly shouldn’t be!) an uphill battle. By embracing Alisa Vitti’s model and the power of Cycle Syncing®, you can tap into the innate wisdom of your body’s natural cycles. Tailoring your exercise according to your unique hormonal shifts can result in profound transformations, leading to improved overall well-being, enhanced energy levels, and a more harmonious relationship with your body.

It’s time we say goodbye to the struggle and hello to a revolutionary approach that works with your body, not against it!

*Individual responses to hormonal fluctuations can vary, so it’s a good idea to listen to your body and tailor your exercise routine to what feels best for you throughout your menstrual cycle. If you have specific concerns or goals, consulting with a healthcare professional or a sports scientist can provide personalized guidance.