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Because he coordinated his training with his cycle, he was able to get more out of his individual training sessions. So writes ski racer Michelle Gisin (29) in her Swiss Olympics blog post. Three years ago, at the age of 26, many Olympic champions began to study the effect of the female cycle on their performance in sports. It’s too late, she thinks.
This statement is not surprising, says Sibylle Matter Brügger (50), sports physician and senior doctor at the Sports Medicine Center Medbase in Bern. For a long time, scientists mainly analyzed athletes and transferred their research results to female athletes. It is not taken into account that adjustments are meaningful in training for women. “Female-specific topics, such as the menstrual cycle, still receive little attention in sports science.”
While the male hormone balance remains constant, the hormone concentration in the body changes during the menstrual cycle in women. Matter Brügger says this has a strong impact on the performance of many women. Recreational athletes can also take advantage of different cycle phases and train according to their natural energy levels.
A prerequisite for cycle-based education is that women use nonhormonal birth control and document their cycles; that is, note when their periods are and approximately when ovulation occurs. This can be easily recorded using various applications.
In principle, a distinction is made between three phases in cycle-based training:
1. During your period (day 1 to day 7): Abdominal or back pain may occur during menstruation. “If this is the case, you should either skip training altogether or opt for calmer sports,” says Matter Brügger. Yoga and gentle stretching can have a relaxing effect. According to the expert, if you feel comfortable in this cycle phase, there is no need to adjust your training.
2. Before ovulation – follicular phase (around day 7 to 14): This phase is ideal for strength exercises because estrogen dominates progesterone. “Estrogen causes muscles to adapt better to the training stimulus and recover faster,” says Matter Brügger. Athletes usually have a lot of energy and can train intensely and with high weights during this phase. According to experts, women who do endurance training during this phase often feel more productive, although this has not yet been scientifically proven.
3. After ovulation – luteal phase (day 15 to day 28): “At this stage, the muscles regenerate a little less,” says Matter Brügger. Therefore, it makes sense to slightly reduce the training intensity and focus on maintaining strength rather than training with maximum weight. Some women struggle with various problems during their next menstrual period. “They are less mentally resilient and get angry more easily,” says Matter Brügger. Others have fluid retention, chest pain, or digestive problems.
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
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