InstaTIP: 3 minutes on how the menstrual cycle affects sports

1. To understand how the menstrual cycle affects sports, we should also know the parts of this cycle itself. A 28-day cycle can be divided into two parts: the period before ovulation and the period after ovulation. Within them, the following important phases stand out:

• Menstrual phase (1–5th day): low level of estrogen and progesterone
• Follicular phase (6-12th day): high estrogen and low progesterone
• Ovulation phase (12-14th day): body produces estrogen
• Luteal phase (20-23rd day): high level of estrogen and progesterone

2. It is said that the ideal time for high-intensity exercise for the female body is the follicular phase due to good pain tolerance. Towards the end of this phase, strength training can be more effective due to high estrogen.

BODYWEIGHT EXERCISE

3. The ovulation phase is for many women the one in which they feel best. Well, and it is ideal for achieving peaks of personal performance.

4. In the luteal phase symptoms of PMS, i.e., premenstrual syndrome, appear. If you feel like you can't manage, it is completely normal, the female body is not fully prepared for high-intensity exercise. Body temperature is higher and breathing faster, which can mean difficulties for example when running.

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