No matter how committed you are to your workout regimen, no matter how invested you are in your health and fitness, no matter how motivated you are to get moving, you just have those days.

You know, those days when, even if you squeeze yourself into your cutest sports attire, you can’t seem to get yourself off your bed—or couch—to get your workout in. Maybe your energy is extra low, or maybe there’s a dull ache somewhere in your body. But whatever it is, we all have those kinds of days where we struggle to get some movement in.

Turns out, it may not just be a question of motivation or commitment. For women, our monthly cycle has a hand in dictating our energy levels, or even if we feel a certain kind of pain (hello, period cramps!). For this reason, it may actually make sense to sync our workouts with our menstrual cycle, to make sure we’re giving our bodies exactly what they need—whether it be exercise, or a little extra rest on those days when we need to take it easy. We asked the experts how—and why—we can do this.

Going with the flow—and against it

For licensed physical therapist Charmaine Geronimo, PTRP, RPT, founder of Re-Hub Physical Therapy Clinic, it’s important to work with the changes our menstrual cycle brings. “During the menstrual cycle, sometimes we have more energy on certain days, and then we have more fatigue or less energy on other days,” she says.

“But,” she adds, “it really depends on the individual because our demands are all different. Some individuals really want to be active all throughout.” And that, she explains, is fine. “Just be aware that you can have varying energy levels throughout your cycle.”

OB-GYN Martha Isabelle G. Muñoz, MD, DPOGS, can actually chart the hormonal changes that take place in our body during the menstrual cycle, which, she explains below, influence our energy levels.

Menstrual Phase: Day 1 up until Day 5 to 7

Your menstrual cycle starts with your monthly period, which happens during the menstrual phase, when your uterine lining sheds, caused by a drop in estrogen and progesterone, according to Dr. Muñoz.

“Your hormones will be at their lowest,” she explains, “so you may feel low in energy, or fatigued, bloated, moody, and extra sensitive emotionally.” Your period usually comes with the dreaded cramps in your lower abdomen, breast tenderness, and, for some, frequent bowel movements.

It’s the pain and discomfort when we have our periods that we should address, says Geronimo. “We advise our clients to do lighter exercises, to not add to the pain and soreness,” she says. “But our other clients are really very active, or they don’t have any bodily pain during their period, so they can maintain their level of activity. They just need to be aware that their energy is lower compared to other phases.”

Dr. Muñoz says light movement is good for you at this phase, but stresses that you should be easy on yourself and your body. “Rest, and listen to your body,” she advises.

Dos:

Geronimo recommends the following exercises for the menstrual phase, when you’re feeling low in energy, and possibly fatigued and in pain:

·  Lighter exercises and gentle stretches in general

·  Abdominal stretches, especially for abdominal cramps, such as the cobra stretch

·  Hip or butterfly stretches for lower back pain, to loosen the area

·  Light, low impact cardiovascular activity, such as walking

Don’ts:

“You might want to avoid high-intensity training,” advises Geronimo, “since there’s usually pain in the menstrual phase, and because your energy will just be lower compared to the other phases.”

Follicular Phase: may start on Day 1, and can continue up until Day 13

The follicular phase comes after the menstrual phase, and this is when the ovaries prepare to release an egg. “A follicle in your ovary matures and produces estrogen, which helps rebuild the lining of the uterus,” Dr. Muñoz explains. With the rise of estrogen in your body, she says, comes better energy and an improved mood. “You will feel more alert, focused, and physically strong.”

Both Dr. Muñoz and Geronimo note that in the latter part of the follicular phase, nearing ovulation, your energy spikes even more, making it a good period to work on strength and endurance. It’s the perfect time, Geronimo points out, to max out your workouts. “You have the energy,” she says. “In the latter part of the follicular phase, you can increase the weight you lift, and do more high-intensity activities.”

Dos

·  Strength training

·  Sports-specific training

·  High-intensity workouts, including circuit training, HIIT, plyometrics, or running and sprinting

Don’ts

“In the follicular phase, there’s nothing to do avoid,” Geronimo shares, adding, “Might as well do the hardest workouts.”

Ovulation: typically Day 14

One of the follicles in your ovary ruptures to release a mature egg during ovulation—the fertile window that only lasts one or two days. “This is the peak of estrogen which brings high energy,” Dr. Muñoz says.

According to Geronimo, with all that energy, plus great focus, and a good mood, ovulation is an ideal time to progress your exercises. However, she cautions that you could be more prone to injury at this stage. “Because our estrogen is highest during ovulation, the elasticity of our ligaments increase,” Geronimo explains. That means, she says, “there can be a higher risk for injuries like sprains, or tears.” The best solution would be to warm up well before starting your workout, she says.

Dos

·  Strenuous and intense exercises

·  High-intensity training

·  Sprint training

·  Going for your personal record during weight lifting

·  Longer warm ups, including dynamic stretching

·  Stability exercises, to prevent injuries as well

Don’ts

Don’t skip your warm up and cool down, and make sure you stretch it out to avoid injuries.

Luteal Phase: typically Days 15 to 28

The final phase of your menstrual cycle is the luteal phase. Here, Dr. Muñoz explains, the follicle in your ovary that previously ruptured to release an egg becomes the corpus luteum, a structure in your ovary that secretes progesterone. The progesterone prepares the uterine lining for implantation of a fertilized egg, but if no pregnancy occurs, then your hormone levels drop, and the entire cycle starts again with menstruation.

Geronima says that in the early luteal phase, the level of your workouts from the follicular and ovulation phases can just be maintained, as opposed to increasing the intensity. However, the latter portion of the luteal phase is a time, Dr. Muñoz says, when “PMS symptoms surface, since hormone levels drop if fertilization [of the egg] does not occur. You may feel cravings, bloating, mood swings, and depleted energy.” If you’re beginning to feel fatigued, make sure you listen to your body and dial down your activity should you need to.

Dos

·  Maintain your usual workouts, but rest as needed

·  Weight training

·  Low intensity workouts that still increase your heart rate, like pilates

·  Active recovery workouts for days when you’re feeling low, such as brisk walking, or light jogging

Don’ts

Don’t ignore what your body is telling you. If you’re feeling good, and are up for your usual workout, go get it! But if you need to take a day off, then listen to your body.

Listen to your body

When everything’s said and done, whether or not you choose to sync your workout schedule to your menstrual cycle, the main thing to keep in mind is the importance of listening to your body. While pushing yourself to the limit to achieve personal records is amazing, sometimes, listening to what your body is trying to tell you can be the biggest boost to your health and fitness.