A popular trend in TikTok and Instagram is encouraging women to adapt their training to the stages of the menstrual cycle. However, experts warn that there is still not enough scientific evidence to support solid exercise plans for each phase of the cycle.
The concept, known as the ‘%scronization of the cycle, suggests that women change the intensity and type of physical activity depending on hormonal changes during the month.
According to this trend, easier activities, such as walking and Pilates, are recommended during menstruation. A gradual increase in intensity is suggested in the foliocular phase, while more intensive exercises and force training are recommended around the operation. During the Lutheran phase, the reduction in intensity is again recommended.
But, according to experts quoted by the BBC, science does not support these recommendations as rules that should be applied to all women.
Kelly McNulty, a researcher at Leeds Beckett University who specializes in the menstrual cycle and physical activity, explains that some women can observe changes in energy, symptoms, and performance during the cycle. However, this does not mean that all should follow the same training plan.
One of the main challenges is that menstrual cycles vary from one woman to another and from one month to the same woman. This makes it difficult to apply general recommendations, especially for women with irregular cycles or those who use hormonal contraception.
Experts Advise to Hear the Body
Some women say that they observe the change of energy during the cycle and adapt their training to the way they feel.
Cesci Burgoyne, nurse, personal trainer, and nutritionist from Sydney, shows that during the Lutheran phase, it usually reduces the intensity of exercise, while in the foliocular stage it feels more energetic and can perform more heavy training and longer running.
Experts warn, however, that the belief that women are necessarily weaker or less capable of exercising at a certain stage could negatively affect the way they experience training. This phenomenon is known as the effect — nocebo — when negative expectations affect one’s experience and performance.
According to researchers, a steady reduction in the intensity of the force’s training without need can hinder progress. Force exercises are also important for preserving bone health and reducing the risk of osteoporosis later in life.
The Cycle as a Guide, Not a Order
Experts do not object to monitoring the menstrual cycle. Rather, monitoring changes in energy, humor, pain, and motivation can help women better understand the reactions of their bodies.
In the days when the symptoms are stronger, it may be reasonable to select easier training or a day of rest. When energy is higher, activity can be more intense.
However, severe pain, unusual fatigue, or mood changes that hinder daily activities should not be automatically considered normal and may require medical consultation.
Instead of viewing the menstrual cycle as a calendar with mandatory training rules, experts suggest that it be used as a source of information to adapt physical activity to individual needs.
The signal where the truth speaks before the news!
Source Layer: Signal
