How to Work Out According to Your Period in Your 30s | Dr Stacy Sims | The Proof Clips EP #248

Summary

This video explores a personalized approach to training based on the menstrual cycle, designed for recreational individuals aiming to get fitter, stronger, and leaner. It outlines how to adapt exercise intensity and modalities throughout the cycle, including high-intensity sprints during menstruation, power training during the follicular phase, aerobic-focused work post-ovulation, and deloading before the period starts. The script emphasizes the importance of listening to the body, tracking individual energy levels, and making modifications in classes or gym routines to maximize fitness while aligning with hormonal fluctuations.

Takeaways

• 😀 High-intensity interval training (HIIT) with 20-second bursts during the menstrual phase can help reduce cramping and inflammation, aiding in better fitness and recovery.
• 😀 From day 3 to ovulation (follicular phase), women can perform high-intensity resistance training with compound movements, aiming for 6-8 reps per set to improve strength and power.
• 😀 High-intensity interval training (HIIT) during the follicular phase should involve 80-90% of maximum effort in intervals of 1-3 minutes, optimizing cardiovascular fitness.
• 😀 After ovulation (luteal phase), the intensity of strength training should decrease, with a focus on more aerobic work and total-body resistance training with 4 sets of 8 reps.
• 😀 Before menstruation (pre-menstrual phase), deloading is essential. Focus on technique, mobility, and recovery exercises while reducing the intensity of the training.
• 😀 Tailor workout intensity based on where you are in your menstrual cycle. Some days may require lighter training due to hormonal fluctuations, while others can handle higher intensity.
• 😀 Functional training classes can be effective but should be adjusted according to personal cycle phases. Use heavier weights or fewer reps when feeling strong, and scale back during lower-energy days.
• 😀 Tracking the menstrual cycle helps identify when to push harder and when to take it easy, making the training plan more individualized and adaptive to each woman's body.
• 😀 The menstrual cycle’s impact on training includes adjusting workout types and intensities: higher intensity during the follicular phase, moderate intensity during the luteal phase, and recovery-focused work in the pre-menstrual phase.
• 😀 The social aspect of group classes is motivating for many individuals, promoting consistency in training while still allowing for cycle-based adjustments in intensity and effort.

Q & A

What is the general approach to training during the menstrual cycle as described in the transcript?

The training approach is tailored to the different phases of the menstrual cycle. The intensity and focus of training vary depending on the phase, with lighter training during menstruation, more intense strength and power training around ovulation, and moderate work with recovery focus towards the end of the cycle.

Why are high-intensity interval training (HIIT) sessions recommended during the first two days of the menstrual cycle?

HIIT sessions are recommended during the first two days to help alleviate cramping by stimulating a growth hormone and anti-inflammatory response, which can reduce inflammation and cramping over time.

How does the resistance training plan change from day 3 to ovulation?

From day 3 to ovulation, resistance training becomes more intense, focusing on compound movements and using a rep range of 6-8, with the goal of reaching fatigue to optimize strength and power. This phase is when the body is most capable of handling high-intensity strength work.

What is the significance of compound movements in the resistance training plan?

Compound movements, such as Olympic lifting and power-based exercises, are used to target multiple muscle groups, maximizing strength and power gains. These exercises are particularly effective during the follicular phase when the body is better equipped to handle intense resistance training.

How does the training intensity change after ovulation?

After ovulation, the training intensity decreases, focusing more on aerobic capacity and total-body resistance work with slightly lighter weights and a higher rep range (8–10). Steady-state cardiovascular work also becomes more prominent during this phase.

What is the purpose of deloading during the last five days before menstruation?

Deloading is meant to reduce training intensity and focus on recovery. During this phase, the body is in a more fatigued and inflammatory state, so the focus shifts to mobility work, technique drills, and recovery modalities to support the body as it prepares for the next cycle.

Can someone follow the suggested training program if they prefer group fitness classes like functional HIIT?

Yes, someone can follow the suggested training program while attending group fitness classes. They can modify the intensity, weights, and reps based on their cycle phase to align with the recommended training plan, ensuring they still work with their body’s strengths and limitations.

How can individuals adjust their training in classes based on their menstrual cycle?

Individuals can adjust their training by increasing the intensity or weights during the follicular phase when they feel strongest and decreasing intensity or modifying exercises in the luteal phase when they may feel more fatigued or need lighter training.

What role does tracking the menstrual cycle play in the proposed training program?

Tracking the menstrual cycle helps individuals understand their body's energy levels and performance across different phases. It allows them to adjust training intensity and focus based on how they feel, making the training program more personalized and effective.

Why is it important to adjust intensity during the luteal phase of the menstrual cycle?

The luteal phase is when the body tends to be more fatigued and in an inflammatory state due to hormonal fluctuations. Reducing intensity during this phase allows for proper recovery, reduces the risk of injury, and supports overall well-being while still maintaining fitness.