Training with the menstrual cycle
Friday, January 25, 2013
Since I stop bresfeeding in september, my weight loss is very slow. I understand that is probably has something to do with my hormones. I know that my hormones are probably unbalanced since I have all kind of symptoms related to that since septembre. I took a appointment with my naturopath on february 6. I will see if someting can be done to regular my hormones. But I keep question me about weight loss and menstrual hormones... I realize that I only really lose weight after ovulating witch is kind of weird... rest of the time I just have a 2 pounds up and down fluctuation... I read something interesting about that and I want to share it with you. It make sens in my case because I do a lot of Hiit training... and in this article you can read it's a good training in luteal phase...
It cames from: http://blog.metaboliceffect.co
Training with the menstrual cycle:
Interestingly, the menstrual cycle may provide unique opportunities for women with exercise. Estrogen increases the amount of fat burned during exercise, but makes sugar burning less efficient. Progesterone opposes the action of estrogen. Since lower intensity exercise burns more relative amounts of fat and higher intensity is fueled more by sugar burning, women can cycle their training modalities to work with these fluctuations.
It is important to understand estrogen and progesterone action on fat burning is completely wiped out by the influence of stronger hormones like insulin. So, in order for a women to reap any benefits from this type of cycled training the insulin exposure will need to be low, probably less than 100g of starchy carbs daily
More long duration and slower type exercises (walking, biking, running, etc) may be of more benefit during the estrogen dominant follicular phase. Higher intensity shorter duration activities (sprint training, HIIT, etc) may be able to generate more of an EPOC after-burn effect during the progesterone dominated luteal phase. Weight training has benefits across the board in opposing the action of stress hormones and assuring plenty of HGH.