If you have a regular cycle, the idea of cycle syncing may help you
leverage the unique hormonal benefits of each phase of your menstrual
cycle, allowing you to choose activities that are best suited to the
energy levels and hormonal milieu of each phase. Pairing this with a
little bit of knowledge from the world of exercise science might help you
avoid fitness-related injuries, as well.
Learn more with Duke Integrative Medicine
Cycle Phases
🌑 Menstrual Phase:Typically lasts 3-7 days. A slight rise in follicle-stimulating hormone
(FSH) stimulates your ovaries to start preparing an egg. Many people find their energy levels
at their lowest at this point in their cycle.
🌒 Follicular Phase:Typically lasts 7-10 days. After menstrual bleeding is complete,
your hormone levels begin to rise. High estrogen levels have been linked to both a reduced muscle stretch
reflex and more pliable hamstring muscles: more pliable muscles may make women more vulnerable to knee injuries,
as the muscles absorb less force from the joints
🌔 Ovulation Phase:Typically lasts 3-5 days. Estrogen, FSH, and LH levels all peak
during the ovulation phase. Peak hormone levels correspond with peak energy levels.
🌕 Luteal Phase:Typically lasts 10-14 days. During the luteal phase of your cycle,
estrogen levels dip after ovulation, but begin to rise again shortly afterwards, and progesterone
steadily increases, as well. The hormonal ups and downs of this part of the cycle make many
women feel sluggish.
