Have you ever started a fitness plan that drained you until you gave up? This is not due to a lack of willpower. When cycling women follow a one-size-fits-all approach to fitness, it ends up hurting more than helping. The truth is, we follow a different rhythm than post-menopausal women or men, a reality many fitness plans and trainers fail to recognize.
Your Infradian Rhythm
While men and post-menopausal women operate solely on a 24-hour circadian rhythm, women’s bodies follow both the circadian rhythm and a 28-day infradian rhythm. Our hormone and energy levels change slightly every day depending on where we are in our cycle. To achieve hormone balance and optimal fitness, we need to work out with the flow of our hormones. Working out too hard or too little depending on the phase can lead to burnout or push the body to store fat unnecessarily. Women’s bodies mirror nature, a connection beautifully reflected in the ancient Five Element system of Chinese medicine.
The menstrual cycle is divided into stages that correspond directly with these five elements:
- Wood Element ~ Follicular Phase ~ Inner Spring: Follicles on the ovaries slowly mature under the influence of increasing follicle-stimulating hormone. They release estrogen, which can inspire you to seek out new experiences and feel extra energetic. This is a great time to try a new cardio workout or exercise with friends or a trainer. Because the liver meridian is associated with the wood element, and governs the tendons and sinews—it is also a perfect time to stretch. As your estrogen levels rise, your body can tolerate increasingly intense workouts. Your body is also very sensitive to insulin right now, so remember to fuel your workouts with carbohydrates.
- Fire Element ~ Ovulation Phase ~ Inner Summer: Estrogen and testosterone peak as the dominant follicle reaches maturity. Energy levels are at an all-time high because your yang hormones are peaking. Right now your muscles can repair much faster than other times in your cycle. Leverage this with high-intensity training, kickboxing, and sprinting.
- Earth Element ~ Early Luteal Phase ~ Inner Late Summer: Estrogen and testosterone levels remain high during the first half of the luteal phase. The dominant follicle has burst open and begun producing progesterone—a yin, calming, feel-good hormone. While your energy remains high, the added impact of progesterone means you should steer away from maximum intensity. Focus instead on slower strength training, strength-building yoga, and Pilates.
- Metal Element ~ Late Luteal Phase ~ Inner Autumn: Estrogen and testosterone levels drop during the second half of the luteal phase while progesterone remains steady. The body enters a physiologically normal state of insulin resistance to prepare for a possible pregnancy. This is your time to begin winding down your routines in preparation for inner winter. Choose moderate hikes, swims, or bike rides depending on your daily energy. Stick to moderate to low intensity workouts that will not trigger excess cortisol, which could disrupt your hormones during this delicate time.
- Water Element ~ Menstrual Phase ~ Inner Winter: Once menstruation begins, hormone levels hit an all-time low. Progesterone drops off as the uterine lining sheds. This is a time of rest and restoration. Forcing high-intensity movement now will set you back and stress your system. Focus on foam rolling, yin yoga, and gentle walking. If you feel called to rest for a few days, don’t hesitate to take some time off.
This guide is not meant to be followed rigidly. You are the expert on your own body, so remember to use the health of your cycle and your body’s signals as feedback on how your workouts are impacting you. I first learned some of this information from various teachers on the subject including Alissa Vitti and Dr. Lara Briden. They are both great resources to look into if you want to learn more about cycle syncing and female hormones. If you want to go deeper and learn how to live in harmony with the five elements and your cycle, my approach weaves in my knowledge of Chinese Medicine and a personalized plan so you can embody these principles in your daily life. Check out my Work With Me page to learn how I can support you in balancing your hormone levels by tuning into your body’s rhythms.