Here's how you can sync your workouts with your menstrual cycle

First explored by functional nutritionist Alisa Vitti in her 2014 book WomanCode the idea of cycle syncing your fitness routine has gained momentum in recent years especially on social media ldquoThe basic principle is to align your fitness and wellness routines with the hormonal shifts across your menstrual cycle From a physiotherapistrsquos perspective itrsquos a highly effective strategy for minimising injury risk optimising energy use and improving recovery This approach empowers women to train smarter and not necessarily harder by honouring the bodyrsquos natural shifts in biomechanics fatigue and joint stability during each phase of the cycleAlia Bhatt performs an inversion pose during her postpartum period Pic courtesyaliaabhattHormonal fluctuations influence key factors such as strength endurance coordination joint integrity recovery ability and even mood all of which play a crucial role in athletic successrdquo explains Dr Karishma Sanghavi a sports physiotherapist and certified MDT with the McKenzie Institute of India noting that for female athletes particularly cycle syncing goes beyond comfort it serves as a vital tool for both performance optimisation and injury preventionListening to your bodyldquoIn the past women were often advised to avoid exercise altogether during their menstrual bleeding However modern science has shown that this isnrsquot necessary However the hormonal changes occurring at the start of menstruation mdash specifically the sudden drop in oestrogen and progesterone mdash can influence energy levels performance and the ability to train at maximum intensity Additionally iron levels may be lower due to blood loss during menstruation The loss of fluids and electrolytes with menstrual flow can give rise to dehydration and lethargy Therefore itrsquos important to listen to your body and opt for lowtomoderateintensity workouts during this timerdquo shares Dr Vaishali Joshi senior obstetrician and gynaecologist Kokilaben Ambani HospitalKatrina Kaif does a lunge Pic courtesykatrinakaifDr Sanghavi adds that the perceived decline in a womanrsquos training levels or a female athletersquos performance during the late luteal and early follicular phases often coincides with common menstrual symptoms such as fatigue lethargy and menstrual pain ldquoOestrogen plays a key role in mood regulation by enhancing serotonin transmission and increasing its production Lower oestrogen levels in the late luteal and early follicular phases are associated with reduced serotonin contributing to increased fatigue anxiety and tensionrdquoKeeping it simpleDr Joshi lays down simple guidelines to better understand the changes your body goes through during the menstrual cyclegtgt The follicular phase lasts for the first two weeks of the menstrual cycle just after your period This is a good time to start new exercise modules or endurance training as there is less water retention and bone health is at its best Your body will respond well to higher intensity trainingDr Karishma Sanghavi Dr Sangita Gandhi and Dr Vaishali Joshigtgt Ovulation can last for a couple of days During this phase your bodyrsquos basal temperature increases by 03 degree Celsius which has an impact on general health and exercise tolerancegtgt This is followed by the secretory phase which lasts for two weeks Most women witness an increase in body weight due to water retention during this phase They may also find that the body does not tolerate high intensity exercises The onset of the period marks the end of the secretory phasegtgt During the menstrual phase the pelvic floor and back muscles can go into spasm Pelvic stretches lower back exercises and Pilates are recommended during this phaseInstead of working against the bodyrsquos natural changes syncing your workouts allows you to get the best results from your exercise routine without the risk of overexertion or burnout advises Dr Sangita Gandhi consultant obstetrician and gynaecologist Jupiter Hospital Thane ldquoExercising during the highenergy days helps improve performance and build strength while lighter activities during the lowenergy days reduce discomfort and fatigue Cycle syncing also helps to balance hormones minimise cramps and support better mental wellbeingrdquo she suggestsWhat works bestgtgt Stay active throughout your menstrual cycle adjust the intensity of your workouts depending on how you feel mdash for instance on lowenergy days you can switch to walking yoga or gentle stretchinggtgt Remain hydrated and eat more ironrich foods especially around the time of bleeding to boost your energy levelsldquoDonrsquot push through pain or ignore your bodyrsquos signals Rest when needed recovery days are just as important as training days for overall healthrdquo she warnsYour fitness your wayWhile the benefits of cycle syncing are numerous Dr Sanghavi points out that every womanrsquos experience is unique ldquoNot everyone feels a drop in strength during their period or a surge of energy around ovulationThatrsquos why I always encourage tracking your cycle using an app or journal to note how your energy and performance levels fluctuate Over time you can see if certain phases consistently impact your training and use that insight to adjust your workouts for better results and lower injury riskrdquo she signs off