"Discussing hypotheticals, it's proposed that if males experienced menstruation like females, they would undergo a monthly cycle."
In the world of elite sports, the menstrual cycle has traditionally played a minimal role in daily training, with the topic barely addressed in training for trainers. However, a growing number of sports scientists are challenging this status quo, advocating for a more holistic approach that considers the unique physiological and hormonal changes women experience during their menstrual cycle.
One such pioneer is Frances Elisa Weber, who founded FEMNETIC, an academy for cycle-based training and nutrition. Weber's groundbreaking work aligns exercise intensity and type with the hormonal fluctuations across the menstrual cycle phases, a practice often referred to as "cycle syncing." This approach leverages the natural changes in estrogen and progesterone to enhance performance, manage symptoms, and reduce injury risk.
The female menstrual cycle, divided into four phases, each characterized by distinct hormonal profiles, influences physical capacity, energy levels, and recovery needs.
1. **Menstrual Phase (Days 1-5):** With low estrogen and progesterone levels, gentle activities such as yoga, light walking, and stretching are recommended. The goal is to prioritize recovery and low-intensity movement to accommodate lower energy and increased discomfort.
2. **Follicular Phase (Days 6-14):** As estrogen levels rise, light to moderate strength training, high-intensity interval training (HIIT), running, and cycling are beneficial. This phase builds muscle, boosts energy, improves endurance, and prepares the body for ovulation.
3. **Ovulation Phase (Days 15-17):** With peak estrogen and luteinizing hormone, moderate to high-intensity strength training, HIIT, power yoga, and cardio are suitable. However, increased ligament laxity can raise injury risk, especially in hips and knees, so injury prevention strategies are crucial.
4. **Luteal Phase (Days 18-28):** With elevated progesterone and moderate estrogen, moderate-intensity strength training, pilates, swimming, and restorative yoga are recommended. This phase supports mood stability, reduces PMS symptoms, aids flexibility, and helps manage fatigue and bloating.
Incorporating menstrual cycle phases into training helps reduce the risk of injuries, particularly soft tissue injuries related to hormonal influences on ligament laxity and neuromuscular control, which peak around ovulation. Moreover, cycle-based approaches assist in managing menstruation-related symptoms such as cramps, fatigue, and mood changes by strategically adjusting workout intensity and type.
This method empowers female athletes by respecting their unique hormonal rhythms, thereby optimizing performance, minimizing injury risk, and improving overall training sustainability. It also helps clinicians and coaches tailor concussion management and baseline assessments for female athletes by considering hormonal status, which affects symptom severity and recovery.
However, the use of smartphone apps for tracking the menstrual cycle has raised privacy concerns, with researchers at the University of Cambridge warning of potential misuse of data from these apps. Companies should recognize menstruation as part of reality and support women accordingly, as advocated by career expert Stefanie Bickert.
The Gender Health Gap, a significant disparity in medical research between the sexes, is another issue that needs addressing. Around 94% of studies in sports and exercise science are based on male physiology, which may overlook the unique needs and challenges faced by female athletes. Frances Elisa Weber is one of many advocates pushing for a shift in this paradigm, advocating for training to consider female realities instead of ignoring them.
In conclusion, cycle-based training offers a scientifically informed, phase-aligned training framework that enhances women's athletic performance while mitigating menstruation-related challenges in sports settings. This approach is gaining momentum as more athletes, coaches, and researchers recognise the importance of addressing the unique needs of female athletes.
- Given the distinct hormonal profiles during each phase of the female menstrual cycle, experts like Frances Elisa Weber of FEMNETIC recommend different exercise intensities and types such as yoga, light walking, and stretching during the menstrual phase when estrogen and progesterone levels are low.
- According to Weber's research, the follicular phase, characterized by rising estrogen levels, is a suitable time for light to moderate strength training, high-intensity interval training (HIIT), running, and cycling, as it builds muscle, boosts energy, and improves endurance.
