Workout Tips in the Ovulation Phase
New to learning how to workout with your cycle? Women have 4 phases of the menstrual cycle; Menstruation, Follicular, Luteal, & Ovulation. The ovulation phase is also referred to as the Summer season. The Summer season is the time where we start to gain energy, be seen, are good at communicating our ideas, connect with others easily.
The ovulation phase is usually around days 12-17 of your cycle. The start of your ovulation phase you probably feel a surge of energy, and want to communicate your ideas with others.
One final note if you are on hormonal birth control pills you can follow the plan but your hormones are not syncing in quite the same manner. But this plan won't hurt you!
Estrogen, FSH, and LH levels all are peak during ovulation. Estrogen helps thicken the uterine lining, FSH helps eggs mature in the ovary, and LH stimulates the follicle in the ovary to release an egg.
Peak hormone levels correspond with peak energy levels – many women feel vibrant and magnetic during this phase of their cycle.
Training During the Ovulation Phase
- Intensity is key- This time in your cycle you tend to have the most energy. This is the best time to engage in HIIT workouts, or higher intensity activities. For those who enjoy bootcamp style workouts, sprinting, heavy lifting now would be the 5 days to enjoy those activities. You might find you want to move your body all 5 days and not even need a rest day until your luteal phase.
- Plan your races- If you are able to plan any big races or competitive activities you enjoy this would be the week to do it. You will have the highest energy, and be able to sustain your pace best during this week. **I know it's not always possible to do but if you are flexible in your dates and have a predictable cycle, Ovulation time is best!
- Ride the motivation wave- This time in your cycle your motivation tends to be highest for moving your body as your energy levels are high. Use that extra energy and motivation to participate in your favorite activity. If you don't like to workout ask yourself what would be a fun way for me to move my body? Don't overthink or think you HAVE to do HIIT workouts. If that's not your thing, don't force it.
- Group Fitness Classes- This time of your cycle is a great time to enjoy the group fitness environment. One as this time of your cycle you enjoy talking with others, two if you were an athlete now is the time your competitive side comes out. Awaken your inner athlete with a spin class or Orangetheory class.
What are your big takeaways?
What can you start to plan today to help you start to workout with your cycle? I like to map out my workouts on a weekly basis so I have a good idea of where I'm at in my cycle and energy level each week.
Let me know on Instagram what your biggest takeaways were in a DM or any questions you might have!