How do the phases of my cycle impact the fitness plan?

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Your menstrual cycle is a natural process that affects various aspects of your body, including your energy levels, mood, and even your fitness performance. 

Here's a breakdown of how each phase impacts your fitness journey:

  1. Periods
    This is the first phase of your cycle, and it typically lasts for 3-7 days. During periods, you might experience lower energy levels and discomfort. It's a good time for gentler workouts like yoga or light stretching, focusing on flexibility and relaxation. 

  2. Follicular phase
    This phase is typically characterised by increased energy levels and a surge in estrogen. As your energy starts to rise, you can gradually increase the intensity of your workouts. This is a great time for strength training, circuits, high-intensity interval training (HIIT) and trying new exercises, as your body is more receptive to building muscle. 

  3. Early luteal phase
    At the beginning of the luteal phase, your hormone levels shift, and you may experience changes in mood and energy. During this time, it's beneficial to engage in workouts that focus on balance and stability, such as yoga and strength training. These exercises can help support your body's changing needs and contribute to improved muscle tone and core strength.

  4. Late luteal phase
    As you progress further into the luteal phase, your body prepares for menstruation, and your energy levels may fluctuate. Workouts that emphasise relaxation and stress relief, like gentle stretching, yoga, and pilates, can be particularly helpful during this phase. These activities can help alleviate any discomfort and promote a sense of calm and well-being. 
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