{"id":7136,"date":"2026-04-11T08:24:46","date_gmt":"2026-04-11T08:24:46","guid":{"rendered":"https:\/\/integrativa.pt\/?p=7136"},"modified":"2026-04-11T15:57:49","modified_gmt":"2026-04-11T15:57:49","slug":"training-according-to-your-menstrual-cycle-isnt-a-trend-its-physiology","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/treinar-em-funcao-do-ciclo-menstrual-nao-e-uma-tendencia-e-fisiologia\/","title":{"rendered":"Training according to your menstrual cycle isn't a trend, it's physiology"},"content":{"rendered":"
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physical exercise is not just a mechanical stimulus on the muscle. It is a stress<\/em> integrated biological system, with simultaneous impact on the metabolic, endocrine, nervous, and immune systems. The response to exercise depends on the intensity, duration, and internal context of the organism, and this context, in the female body, varies cyclically.<\/p>\n

Ignoring the menstrual cycle is, in practice, ignoring a relevant physiological variable in training adaptation. The literature is consistent: throughout the cycle, significant hormonal variations occur, particularly in oestrogen and progesterone, which influence energy metabolism, perceived exertion, recovery capacity, and nervous system stability.<\/p>\n

Training always in the same way, regardless of hormonal context, is no longer effective; it is simply less accurate.<\/p>\n

The exercise functions as a \u201cphysiological drug\u201d: the dose matters, the Timing<\/em> It matters, the state of the organism matters.<\/p>\n

Training across the four phases of the menstrual cycle<\/h3>\n

Phase 1 - Menstruation: low physiological availability<\/h4>\n

During menstruation, there is a sharp drop in oestrogen and progesterone, with relevant physiological consequences: lower energy availability, increased perception of fatigue, and a possible increase in pain sensitivity.<\/p>\n

At this stage, the exercise should assume a regulatory role, not a maximising one.<\/p>\n