Tailor your workouts according to the current phase of your cycle with the new cycle syncing 28 day programme. This programme will help you understand when to push your workouts, when to focus on low intensity exercise and when to rest. This allows you to get the most out of your Pilates classes throughout the month.
If you are someone who has to deal with a period regularly you are probably very familiar with how much your energy levels change throughout your cycle thanks to hormonal fluctuations. Your hormones change throughout the month so your workouts should too. Work with your hormones not against them to get better results from your workouts and unlock more energy.
What is Cycle Syncing?
Cycle syncing is aligning your workouts and lifestyle habits with the stages of your menstrual cycle. By changing how you move during each phase of your cycle you’re able to meet the hormonal needs of your body making the menstrual phase easier to manage.
You will also experience more effective results as you are working hard when you crave it and when you can get the most of these sessions and slowing down or resting when needed to reduce the stress on the body.
Some of the benefits of syncing your workouts to your cycle:
Feel more energised and motivated
Make your workout routine more effective
Reduce risk of injury
Reduce PMS / period symptoms such as mood swings, bloating and period pain
Improve hormonal balance / reduce stress
More enjoyment from exercise
How do I move my body at each stage?
To keep it simple and easy to follow, below are the stages of cycle and the Ideal ways to move your body at these different stages of your cycle.
Day 1 – 5 Menstruation (Early Follicular)
Class style: Gentle Pilates, Stretching, Walking, Rest Days
Energy levels may be low to start with and you can experience bloating or cramping. Towards the end of this phase depending on how you feel, start to move more and push your workouts.
Day 6 – 11 Late Follicular
Class style: Power Pilates, HIIT Pilates, Cardio, Sculpting Pilates
This is where we push your workouts, and where you will get the best results and the most “ bang for your buck “ from the exercise you are doing.
Day 12 – 15 Ovulation
Class style: Power Pilates, Sculpting, Strength
Hormones are high here, we work hard again and you are likely to have more energy and focus.
Day 16 – 19 Early Luteal
Class style: Power Pilates, HIIT Pilates, Sculpting Pilates
To start the Luteal phase you will be able to push yourself for a few days before slowing it right down.
Day 20 – 28 Late Luteal
Class style: Low Intensity Sculpting, Gentle Pilates, Stretching, Walking.
Slow it down as your hormone levels begin to drop, your energy levels drop. It is still important to keep moving if you feel up to it. The name of the game here is to focus on exercise you find relatively relaxing. Take rest days when needed. Be kind to yourself this week or so before your period, this will also help to reduce Reduce PMS / period symptoms such as mood swings, bloating and period pain.
How do you track your cycle?
You can track it manually, day 1 is the first day of your period or the first day of your bleed and track the days from there. I use the Flo app and find this very easy to use.
Which part of the cycle is day one?
This is the start/first day of your period.
Is cycle syncing still beneficial if Im on the contraceptive pill?
Cycle syncing wont work as well if you are on hormonal birth control due to this contraception essentially shutting off the cycle and hormones changes. However I dont believe it is beneficial to push yourself for the entire month so this will help you vary the style of workouts you are doing. If you are planning to come off the pill at any stage this will also help you understand how to exercise when you do.
What if my cycle is longer than 28 days?
This is normal. The common length of cycle ranges from 26 – 33 days. You can adjust accordingly by adding an extra workout in the certain phase you are in or a few more low intensity days at the end of the cycle.
How do I get access to the cycle syncing programme?