'I worked out with my menstrual cycle for 8 weeks and this is what happened'
Summoning up the energy to exercise at the best of times is hard, never mind in a post-lockdown world, where weekly weddings, hen parties and birthday bashes are on the seemingly never-ending agenda.
We all know that carving time out to exercise is brilliant for our mental health, and yet most of the time, it feels like the far easier option to just skip the workout when we're feeling demotivated. Well, as it turns out, these ebbs and flows are all to do with where you are in your menstrual cycle – and switching up your workouts to fit around your cycle can reap far greater benefits than we realised, according to the founders of One LDN's revolutionary Female Body Transformation program: The Curve.
That’s why I was particularly keen to try out the new The Curve program from Fulham gym One LDN, which promises to help you work with your cycle to build strength and transform your body in a kinder way.
After eight weeks of goblet squats, dodgy push-ups (more on that later) and various ab activations all to the tune of my hormonal drum, I learned a thing or two about how my own cycle affects more than I imagined.
How do your menstrual cycle phases affect exercise?
A typical menstrual cycle lasts anywhere between 26 and 32 days, consisting of four phases: menstruation, follicular, ovulation and luteal. As we progress through these these stages (day one of your period is considered the beginning of your cycle), our hormones can wildly differ from week-to-week.
For example, during the menstruation and luteal (pre-menstruation) phases, our oestrogen levels are low, emotions run high and our bodies aren't able to recover as efficiently from high intensity bouts of exercise. 'During this time, we may face different physiological and psychological struggles especially when it comes to training and dieting,' says Hayley Madigan, Grenade® ambassador and women's health specialist.
However, during the ovulation and follicular (pre-ovulation) stages, our oestrogen levels are sky high, meaning we can engage in heavier weight training and vigorous aerobic exercise, safe in the knowledge that the hormone's magical anti-inflammatory properties will help reduce Delayed Onset Muscle Soreness (DOMS) and help increase muscle re-growth, as well as giving us a much-needed energy and mood boost.
Harnessing these hormones correctly when planning out our exercise regimes will not only allow us to get the best out of our workouts, but also know when to be gentler on our minds and bodies.
What is The Curve programme?
The Curve is an 8-week ‘transformation’ programme at Fulham gym One LDN, designed to work with your menstrual cycle to help you build strength, recover and fuel yourself in line with what your body needs – importantly working with it, not against it.
Here are the best exercises to do at each phase of your menstrual cycle.
What exercise to do at each menstrual phase:
Phase one (menstruation) - Low-intensity cardio
Because 'oestrogen starts at a low level from day one', Madigan advises not to do 'very high intense training or attempt to lift as heavy as you usually can during these first few days' of your period.
Using this time to complete low-intensity cardio such as walking, yoga, Pilates and meditation, can help alleviate symptoms of PMS, like painful cramps, bloating, mood swings, depression and low energy levels.
She notes that 'the release of endorphins after getting the body moving also helps combat low moods and can help put you in a better mood, allowing you to change your mindset for the duration of the day.'
Phase two (follicular) - HIIT
Oestrogen starts to typically rise on day seven onwards of your cycle, so 'plan your harder, metabolically stressful HIIT sessions for now,' says Madigan. Not only do the hormone's anti-inflammatory properties aid swift recovery for the body, but 'there is some evidence to suggest that oestrogen may make you more aggressive in your approach to things,' according to Intimina gynaecologist Dr Shree Datta.
The perfect excuse to channel all that excess energy into high-intensity exercises like circuit training, fast running or boxing!
Phase three (ovulation) - Weight training
Save the heavy lifting and weight training for when you're ovulating; the huge boost in oestrogen will help prevent DOMS and help aid muscle regrowth, thanks to its aforementioned anti-inflammatory properties.
'A slight surge in testosterone' means 'this is the time to aim heavy and weight train', says Madigan.
Phase four (luteal) - Gentle movement
The week before your period is never easy; 'PMS symptoms such as feeling more emotional are more prevalent,' notes Dr Datta, not to mention breast tenderness, cramps, bloating and body fatigue.
All of which are enough to put anyone off engaging in heavy duty exercise as it is, but to compound that, we also have an 'elevated body temperature' and a higher chance of 'cardiovascular strain' during this phase. Dr Datta explains that these physical challenges can hinder any 'prolonged exercise performance', and it's best to stick to gentle movement for the end of your cycle.
Think restful yin yoga, gentle swimming and long, restorative walks.
So now we know...
The Curve costs £350 for the 8-week journey, including five workout videos a week, weekly check-ins with your coach, nutritional guidance and round-the-clock community support.
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