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The most effective time to hit intense workouts of an anaerobic nature is during the follicular phase, which typically lasts approximately 14 days, starting from the 1st day of the menstruation cycle.
During your period, estrogen starts to gradually increase by the middle of your cycle, and body temperature stays at the same level.
Your body enters a state of renewal in this period and gets ready for possible conception. Metabolism is accelerated, insulin sensitivity is increased, and susceptibility to pain is decreased. You feel elevated and full of energy and are able to endure more.
Running is perfect for ovulation and fertility phase, while other strength exercises are not. It’s important to pay more attention to your warm-up and recovery sessions. The same applies during the luteal phase that comes after the release of the oocyte - that is on the first day of ovulation (approximately the 14th day of your cycle). This time is great for fat burning exercises, as the body uses fat as its main fuel source.
Of course, it may feel uncomfortable to do intense workouts during the heavy flow stage and if you have cramps. If this is the case, take a break and do some yoga instead. However, it’s time to get back to it right after your period.
A Positive View of Women’s Exercise, Menstrual Cycles and Ovulation, cemcor.ubc.ca