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Designing a Workout Plan According to Menstrual Cycle



FOLLICULAR PHASE


As we are now aware, the follicular phase is the phase when our body has a greater need for iron because we have recently lost some blood. With a lower level of sex hormones during this phase, your body is primed to maximize hard training efforts. Your body will access stored carbohydrates better, it’s an ideal time for high-intensity training. During this phase, your body will build and maintain muscle more easily, which means this is also a great time for muscle-building exercises. Feel free to attack higher-intensity workouts that build fitness, as well as focus on resistance training to build muscle.


Some of the exercises you may want to try during this phase include anything that involves resistance training:

  • Running

  • HIIT

  • Cycling

  • Weight training

  • Bodyweight conditioning


OVULATION


Following the follicular phase is when the ovulation occurs. It usually happens 14 days before menses and takes place in the middle of our cycle, when an egg is released from an ovary and travels to the fallopian tube for potential fertilization. We may feel the rise of our body temperature during this time, as well as pain or stiffness in our hips.

The ovulation phase is a brief window, approximately three to five days in the middle of your overall cycle. You may find that you are feeling super energetic during this time, which is incredible for working out. Your energy and endurance levels during ovulation are likely to be close to those of the follicular phase as you’ll still be experiencing elevated levels of estrogen, and you can continue to participate in high-intensity activities.


Exercises to incorporate during the ovulatory phase are:

  • High-Intensity Interval Training (HIIT)

  • Cycling

  • Running

  • Weight lifting

  • Swimming

But if you experience painful bloating or ovulation during this phase, you should change your exercise routine accordingly. This is when we listen to what our body feels and needs.


LUTEAL PHASE


Compared to other cycles, the luteal phase is the longest stage of the menstrual cycle, lasting approximately two weeks. During the first half of this phase, we may still feel close to the peak energy levels of the follicular phase, but this will start to decline in the latter half.


At this point, we need to listen to our bodies and do what feels right for us. At the beginning of the luteal phase, you may find you want to continue with your running, dance, or spin class. But if you find that your endurance dips and you’re less inclined to push through like you did a week or two before.


Thus, you may try to do these exercises:

  • Low impact cardio

  • Walking or hiking

  • Yoga

  • Swimming

  • Pilates

In the end, since our body is different from one another, you can of course continue any form of exercise you prefer through any time of your cycle and modify it to match your energy and hormones in that phase.


In here, to help women exercise during their menstrual cycle, Bymne is creating Pre – Post Workout Treatment Essential Oil Blend from Bymne Active Collection. These blends consist of a Supple Tone essential oil blend and a Quick Recovery essential oil blend.


SUPPLE TONE


Supple Tone Essential Oil Blend is a combination of Cypress, Clove, and Cinnamon. This blend will help to boost your workout session. It provides better blood circulation, enables higher oxygen levels inside the body’s cells, and improves your flexibility, especially before early morning exercise.

In this Supple Tone essential oil blend, Cypress oil is an essential oil made from the twigs, stems, and leaves of the cypress tree. To prevent from muscle pain, essential oils with cypress may help us find some relief. Cypress oil is one of the many essential oils used to relieve muscle pain. It is also called an antispasmodic, meaning it can also reduce cramps.


Derived from clove tree, Clove oil is well-known for its use in musculoskeletal system pain relief blends. Clove bud oil can be used in a massage oil blend or as a balm before we start our exercise to help relieve symptoms of arthritis, sprains, strains, and muscle pain, as well as rheumatism.


Further, the combination with cinnamon as one of the ingredients is a perfect fit. The use of cinnamon oil can protect us from joint stiffness, muscle pain, and aches. It can be applied by mixing it with carrier oil (like olive oil) directly onto the area that hurts. Cinnamon oil also be used to get rid of the random body aches that occur when one works for long hours, as well as muscle knot pain and pain in the lower back.


Ingredients:

Cupressus Sempervirens Leaf (Cypress Oil), Eugenia Caryophyllus Bud (Clove Oil), Cinnamomum Zeylanicum Bark (Cinnamon Oil)


If inhaled as aromatherapy, this blend will help to boost your workout session.

  • Cypress: Promotes deep breathing while energizing the mood and grounding emotions

  • Clove: It is great for respiratory health, stimulating and energizing, boosting focus, and enhancing concentration

  • Cinnamon: Helps to concentrate and perform better, reduces drowsiness and irritability




QUICK RECOVERY


Quick Recovery Essential Oil Blend is a combination of Cajeput, Peppermint, and Ginger. This

blend is perfect to treat over-exercised muscles and/or minor muscle injuries after a good

workout. It gives a cooling sensation that helps to relieve sore and inflamed muscles when applied topically.


Cajeput, in this blend, is primarily known for its antiseptic and analgesic qualities. It is also considered an anti-inflammatory, which is sometimes used to help treat muscle and joint pain, minor skin wounds, colds, and inflammatory skin diseases.


Ginger, also has the same benefit as an anti–inflammatory. This has been used to help people with arthritis condition which is shown as joint – pain or swelling. In this blend, this can help to reduce muscle injuries after the exercise.


Last but not least, Peppermint in this blend can give a cooling sensation. Peppermint itself contains menthol, which has a cooling effect on sore, achy muscles. It also has analgesic, antispasmodic, and anti-inflammatory properties.


Ingredients:

Melaleuca Leucadendron Cajaputi Oil, Mentha Piperita Oil (peppermint Oil), Zingiber Officinale Root Oil


If inhaled as aromatherapy, this blend is excellent if you need an instant bounce back from burnout & mental fatigue.

  • Cajeput: An excellent purifying oil that can get rid of all kinds of intruding energies.

  • Peppermint: Refreshes and energizes the mind, it is stimulating and uplifting and aids concentration, bringing clarity and focus. Its sharp aroma is great for waking up the brain, clearing the head, and making space for a productive day.

  • Ginger: Brings on feelings of courageousness and self-assurance, it is spiritually healing, cleansing, and enhancing enlightenment.


Sources:


https://www.healthline.com/health/ginger-oil

https://www.healthline.com/health/cypress-oil#benefits

https://www.healthline.com/health/clove-essential-oil#benefits

https://www.medicinenet.com/what_is_clove_oil_used_for/article.htm

https://www.lybrate.com/topic/benefits-of-cinnamon-oil-and-its-side-effects

https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle

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