Tips for training during your menstrual cycle

The average cycle lasts 28 days and is split into four key phases.

Menstruation

Day 1 of your cycle begins on the first day of your period. Oestrogen and progesterone levels are at their lowest during menstruation and you may experience cramping, bloating, fatigue, and low mood.

Top Tips

Although exercise may be the last thing on your mind during your period, it can actually help to manage and relieve some of your symptoms.

During this phase, it’s all about reducing the intensity of your training – so swap your cardio and weights for gentle exercise like walking and yoga.

However, everybody is different, and you may find that your menstrual cycle ranges anywhere from 21 to 40 days! 1. 2.

Follicular Phase

During the first half of the follicular phase, oestrogen and progesterone levels are low, but during the later stages, oestrogen begins to surge. This can create a boost of energy, promote muscle building and enhanced recovery.

Top Tips

The surge in oestrogen in the second half of the follicular phase makes it the perfect time to include strength training back into your workouts.

Use the natural increase in energy and recovery to smash some goals and chase new PBs.

3.

Ovulation

Ovulation occurs mid-cycle (approximately day 14 of an average cycle) when an egg is released from your ovaries.

Top Tips

Although you may experience some cramping during ovulation, your oestrogen levels are still high, so you’ll likely feel energised and ready to smash your workout!

Use this as an opportunity to try HIIT training or attempt some more PBs - but always listen to your body if the cramps get too much!

4.

Luteal Phase

During the first half of the luteal phase, progesterone and oestrogen levels begin to increase, and energy will continue to be high. In the second half of the luteal phase, oestrogen levels drop, leading to PMS symptoms and a decline in energy and motivation.

Top Tips

Make the most of the continued energy you’ll have in the first half of the luteal phase and plan in your higher intensity workouts.

In the second half of this phase, don’t expect to be hitting PBs, instead, swap weights and HIIT for lower intensity workouts like Pilates, yoga, swimming, and steady state cardio.

Find out more: puregym.com/menstrual-cycle

Our chickpea, spinach and lentil curry has over half of a woman’s daily iron requirement, plus, it tastes amazing, and takes less than 35 minutes from prep to plate!

Ingredients (Serves 4)

1 onion, diced

2 cloves garlic, diced

160g red pepper, chopped

1 tbsp paprika

1 tbsp curry powder

1 tsp cumin

400 can chopped tomatoes

Method

400g canned green lentils

400g chickpeas

400g wholegrain brown rice

200g spinach

40g pine nuts

Low-calorie oil spray

50ml water

Heat frying pan to a high heat and spray with lowcalorie oil spray.

Fry chopped onion and garlic until soft for around 3-4 minutes.

Add red pepper, herbs and spices and cook for 2 minutes.

On a medium heat add chopped tomatoes, green lentils, chickpeas, 50ml of water and simmer for 10 minutes.

Cook the wholegrain brown rice as instructed on packet.

Stir spinach into the curry and once wilted remove from heat.

Serve the curry with brown rice and top with pine nuts.

For more healthy recipes, visit: puregym.com/recipes