Cycle-based training

Have you ever wondered why sometimes you can really excel in sports, while on other days it's harder to achieve your usual performance? It turns out that the menstrual cycle not only affects our emotions and bodies but also our athletic performance. Towards the end of the first half of the cycle, as ovulation approaches, most women feel their fittest. During this phase, estrogen levels are high. Estrogen is an anabolic hormone, meaning it plays a significant role in muscle building. But what about women in menopause? Does this still apply?

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Exercise is a True Miracle Worker

Developing a regular exercise routine is important for several reasons. Exercise acts as a true miracle worker against depression and can also reduce PMS symptoms. If you still menstruate, regular fitness routines can lead to hormonal changes that make your periods less intense. That's definitely something to celebrate! And for our dear readers who are in menopause, exercise can also have a positive effect by helping to manage the hormonal changes during this phase of life. Women in menopause still experience hormonal changes in their bodies that can affect their athletic performance and well-being. So let's embrace the positive impacts of exercise on our bodies and mood together!

How can you get the best out of your body?

Maximize Your Potential by Considering Your Menstrual Cycle

If you optimize your body's use by considering your menstrual cycle, you can boost your performance. The cycle can be a real superpower for women. Even if you no longer menstruate, explore how to structure your cycle for yourself. Create a training plan and pay attention to your diet. Studies confirm that this works well for most women, but always listen to your body and find what works best for you. By the way, check out the exciting podcast from Apotheken Umschau on this topic: Gender Gap - "Cycle-Based Training."

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The Menstruational Phase

• Relaxation and iron-rich diet: Focus on relaxed training activities like yoga and supplement your training with iron-rich foods like spinach, legumes, and whole grains to replenish the iron reserves lost during menstruation.

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Follicular Phase

• Muscle building with proteins and healthy fats: Increase your training intensity and focus on protein-rich foods like lean meat, fish, eggs, and legumes to promote muscle building. Healthy fats from avocados, nuts, and seeds support hormonal balance and reduce inflammation.

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Ovulation

• Recovery with antioxidants and adequate hydration: Focus on moderate-intensity workouts and consume antioxidant-rich foods like fresh fruits and vegetables to reduce inflammation and support your body's recovery. Don't forget to drink plenty of water to keep your body optimally hydrated.

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Luteal Phase

• Bone strengthening with calcium and complex carbohydrates: Support your body during this phase with calcium-rich foods like dairy products, kale, and broccoli to promote bone health. Opt for complex carbohydrates like whole grains and quinoa to meet your energy needs and maintain your performance.

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Women in Menopause

Women in menopause continue to experience hormonal changes, particularly in estrogen and progesterone levels, even if the menstrual cycle is no longer present. These hormonal changes can affect various aspects, including energy, recovery, and muscle mass. Additionally, the hormonal fluctuations in menopause can lead to issues like incontinence, which can be challenging for many women.

In this context, pelvic floor training is crucial. The pelvic floor plays an important role in bladder control and can be strengthened through targeted exercises. These exercises not only help to reduce or prevent incontinence symptoms but also contribute to overall health and fitness. Regular pelvic floor training can help improve the stability of the pelvic floor and enhance quality of life during menopause.

Additionally, osteoporosis affects many women as they age, which is why this topic is covered in more detail in our article "Bone-Healthy Nutrition." Our expert Dr. Ann-Kristin Dorn repeatedly emphasizes the importance of exercise in preventing osteoporosis. Physical activity promotes bone density, which can reduce the risk of osteoporosis. So, let's embrace the positive effects of exercise on our bodies, our mood, our bone health, and our pelvic floor muscles together!

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Learn more

In our seminar on fitness, Anja Jancke-Souhr discusses the importance of physical activity, especially during menopause, to alleviate symptoms. She recommends strength and endurance training as well as targeted pelvic floor training. Women should proactively take their health into their own hands to promote well-being in older age.

Conclusion

By adjusting your training and diet to the different phases of your menstrual cycle, you can not only improve your athletic performance but also promote your health and well-being. Listen to your body and use the power of your cycle to achieve your athletic goals and get the best out of yourself!

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