Training according to hormones: is there a specific training for women?

training for hormones
Is there any specific training for women?

Training according to hormones: is there a specific training for women?

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On good days we easily endure a sports unit, on others it is pure torture. Gynecologist Maggie Banys-Paluchowski explains what cycling has to do with it and if there are specific workouts for women.

Use the power of your hormones

Should women train differently than men?

No general answer can be given to that. There are women who realize that their mood and performance largely depend on where they are in their menstrual cycle, and of course, that sets them apart from men. It can be very useful 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 begins on the first day of bleeding and continues until ovulation. During this time, sacs, also called follicles, grow into the ovaries. This is the time when women have the most energy and are highly 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 somewhat.

When do we generally have more power?

At ovulation, usually between days 11 and 14 of the cycle.

And which sport is better to do in which phase?

Women who notice cycle-dependent differences are advised to engage in more intense and strenuous workouts such as interval or strength training in the early phase. In the second phase, light workouts such as stretching exercises or slow jogs are ideal.

Can training against the cycle be harmful?

No, that is not the case. It may be that what we set out to do in training is not so easy to achieve in the second phase, the luteal.

Should you exercise during your period?

Going for a walk, doing yoga or stretching exercises are always allowed, and they usually do you good. There are also women who do not notice changes in their cycle and can train at maximum 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 levels off. And there are women who only notice hormonal fluctuations over the years.

How can I know when and how to train best?

Give it a try, listen to yourself and your body and accept your limits. If you find that performance is cycle dependent, you can adjust your training plan accordingly.

Usually fit

  • Listen to yourself: During your period, take a very close look at where your own limits lie and plan breaks in your training accordingly.
  • Questions: If the pain is very severe, talk to your gynecologist because it could be a benign condition called endometriosis.
  • Keeping a record: Competitive athletes take note of when they achieve particularly good results. We can do that too, and see what is good for us and when.

This text comes from GUIDO. Get it as a subscription, with many advantages. You can order them directly here.

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