Cycles of Workouts – Just For Women
What are cycles?
A cycle is a period of time when there is no menstruation. During these periods, the body produces hormones called estrogens and progesterone which regulate many aspects of health including bone density, mood, energy levels and sexual function. Estrogen is responsible for making the uterus produce milk for nursing mothers and it also helps maintain a healthy weight. Progesterone is responsible for maintaining normal menstrual flow, regulating the endometrium (lining of the womb) and other functions. These hormones are essential during pregnancy but they have little effect after childbirth.
How do I know if my period is coming soon?
If you feel tired or depressed, then your period may be near! You might notice that your periods become heavier, last longer and/or come at irregular intervals. Your periods will usually start between days 14 and 28 of your cycle. They may continue until day 30 or even later depending on how much estrogen and progesterone you’re producing.
When does my period begin?
Most women experience their first period around day 15 of their cycle (the beginning of the luteal phase). There is no medical reason to begin a new pack of pills until your first period begins. When you start a new pack of pills, you are starting a new cycle. If your periods are regular and you take the first pill of your new pack on day 1 of your period, you will not get a period for the rest of that cycle.
Why is my period irregular?
An irregular menstrual cycle is common. Most women experience variation in menstrual cycle length from month to month. The average cycle length is 28 days, but cycles between 24 and 32 days are considered normal.
Your period may be irregular due to:
Many women experience changes in their menstrual cycles during the first few years after menstruation begins (primary reasons for abnormal periods). Hormonal changes, diet and stress can all affect the cycle.
How long does a woman’s period last?
The average blood loss per period is about 2-3 tablespoons. The period usually lasts 3-5 days. However, the variation in cycle length and blood loss from person to person is so great that it can be difficult to predict when a particular woman will start her period.
How many days of the month do girls/women bleed?
Most women bleed about 3-5 days per month (maximum is about 10). However, as usual there is variation in the length of menstruation from woman to woman.
Can my mommy and me go swimming together?
Most women are able to do whatever they did before they got pregnant. Swimming is usually fine unless your mom feels short of breath or very tired. Some moms find that swimming can relieve muscle aches.
How long does a mom have to wait after giving birth before she can exercise?
Most doctors recommend waiting at least 6 weeks before beginning an exercise program. However, the best advice is for each woman to listen to her body and remember that every pregnancy is different.
What is menopause?
Perimenopause is the time before menopause begins (on average this occurs at about age 45). During this time, a woman’s ovaries begin to produce less estrogen and progesterone. This change can cause the following:
Atrophic vaginitis — thinning of the vaginal lining, increased vaginal secretions and vaginal dryness.
As you go through menopause your ovaries stop releasing eggs and producing estrogen. This is called “officially” entering menopause.
What are the benefits of regular exercise during menopause?
Regular, moderate exercise can:
Lower your risk of obesity, diabetes and heart disease.
Improve your cholesterol levels and blood pressure.
Increase your feelings of well-being and self-esteem.
How do I know if I am in true menopause?
True menopause is when you have not had a menstrual cycle for at least 12 months. There are no other reasons for your missed periods other than aging (such as pregnancy, hormonal imbalances, weight loss or stress).
What are the symptoms of menopause?
The most common symptoms of menopause are:
Hot flashes — sudden, intense episodes of flushing and sweating. Can last for several minutes to several hours.
Vaginal dryness and atrophy — the thinning of the lining of the vaginal walls can lead to painful sexual intercouse.
Mood swings and sleep disturbances
Reduced fertility and loss of ability to bear children
How do I manage the symptoms of menopause?
The most effective way to manage menopausal symptoms is to treat the underlying cause — decreasing estrogen and progesterone levels. Although hormone replacement therapy (HRT) has been shown to be beneficial for treating menopause, there are potential adverse effects and each woman must weigh the benefits versus the risks when considering this treatment option.
Use lubricants during sexual activity.
Exercise to release endorphins (chemicals in your brain that act like morphine or “natural painkillers”
Sources & references used in this article:
Use of the menstrual cycle to enhance female sports performance and decrease sports-related injury by CT Oleka – Journal of pediatric and adolescent gynecology, 2020 – Elsevier
Infradian Rhythm: Your Guide to a Perfect Cycle by MF App, MFLO Portal – floliving.com
Frequency variations of strength training sessions triggered by the phases of the menstrual cycle by E Reis, U Frick… – International journal of …, 1995 – thieme-connect.com
… chronobiology is shaping new thinking on fitness. Get ready for Cycles™ and the LifeWaves® Program and discover what’s been missing from your workouts by M McGoldrick, B Carter – 2003 – New York: NY: Guilford
Influence of the Menstrual Cycle on Programming for Performance-Based CrossFit Athletes by M Jordan – kcnh.ca
Is your training in sync with your cycle? by J Dannheimer – boxrox.com
The Relationship Between Menstrual Cycle and Knee Injuries by E Drakes – stronggirlscan.co.uk
The association of the menstrual cycle with the laxity of the anterior cruciate ligament in adolescent female athletes by K Derbyshire – breakingmuscle.com
Keto and the Menstrual Cycle: Is There Reason To Worry? by SJ Karageanes, K Blackburn… – Clinical Journal of Sport …, 2000 – journals.lww.com