How Do Menstrual Cycles Effect Exercise Performance?
How Do Menstrual Cycles Effect Exercise Performance?
Menstrual Cycles are different for every individual but the typical cycle lasts between 24 to 38 days. Throughout these days there are four different cycles that occur, these include the follicular phase, ovulation phase, luteal phase and menstrual phase. During these phases hormone and energy level fluctuations occur which can have an effect on exercise performance. The goal is to discover what can be done about these fluctuations during different cycles.
Important Phases
- Follicular
phase which starts on the first day of menstruation and ends during the
ovulation phase. It typically lasts around 16 days but can range from
11 to 27 days depending of individuals specific cycle.
- Luteal phase is the ending of the cycle after ovulation and it lasts around 14 days. This phase is right before menstruation where premenstrual syndrome takes place.
What Did Research Find?
Research has shown that there is a difference between exercising during the follicular phase and luteal phase. One study found that strength training during the follicular phase had more of an impact on muscle strength compared to luteal phase strength training (Sung et. al 2014). Another study found that high frequency periodized leg resistance training during the follicular phase was more beneficial for power gain and strength gain compared to luteal resistance training (Wikstrom et. al 2017). Many studies found that resistance training during the follicular phase had more of an increase in muscle strength than training during the luteal phase.
Why Is This Important?
- Knowing the different phases will help determine what kind of exercise is needed.
- It will help match energy levels depending on cycle phase.
- Knowing when to give your body a rest or amp up a workout depending on those energy levels.
- It will help you stay in tune with your body and its needs.
Additional Sources
https://www.healthline.com/health/womens-health/stages-of-menstrual-cycle#luteal
About Author
Casey Daigneault is a senior at Westfield State University and will be graduating this December of 2024 with a Movement Science degree and concentration in Sports Medicine. After graduation, Casey will be continuing her job as an aide in a physical therapy office while furthering her search in grad schools.
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