Aerial Fitness During Your Menstrual Cycle
We know—that time of the month can sometimes throw you out of balance and disrupt your workout routine. But understanding and syncing your aerial practice with your menstrual cycle can help you deeper connect with your body.
Menstrual phase
Cramps, fatigue, and wanting to curl into a ball on the bed—sound familiar? Feeling tired is completely normal during the first few days of your cycle, and it’s particularly important to listen to your body during the menstrual phase. It’s okay to skip a day or two of training and there’s no pressure to push yourself. If you still feel the need to move around, try opting for low-impact exercises like stretching or going for a walk—see what feels best for you.
Follicular phase
The time leading up to your ovulation (around days 6-14 of your cycle) is when your energy levels may start to rise. Try easing back into your routine first. Or take a conditioning class and warm your body back up to those advanced-level moves.
Ovulation
Around days 15-17 of your cycle is when you might feel the most energized and ready to move. You might find that this is the time to delve into those high intensity workouts and nail that sequence you’ve been working on.
Luteal phase
During the luteal phase (around days 18-28 of your cycle), energy levels may dip, and emotions might get the better hand. As we like to say and we’ll say it again, “Listen to your body.” Opt for exercises you enjoy, keep them light, and give yourself time to recover. If you’re taking a stretch class, do the stretches gently. Focus on movement rather than intensity.
Connect With Your Body
Menstruation doesn’t have to be a barrier in your aerial journey. Instead, take this time as an opportunity to see how your body reacts to exercise. Is there a stretch that you normally don’t feel that now feels relieving? Can you feel which muscles are being activated, even if it’s subtle? Connecting with the natural rhythms of your cycle can help you create a closer connection with your body.
Say yes to your body’s needs. Everyone is different and every body is too. Remember that aerial fitness is a journey, not an overnight trip.
*Please note: We are not doctors or medical professionals. Information in this article is being shared from our findings. If you are seeking medical help, please consult a licensed medical professional.
References:
Krupp, Allison and Morrell, Kelly. “How to Use Cycle Syncing to Connect with Your Body.” Healthline, 22 Apr. 2024, https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start
