Women's Health

There is so much information online about fitness and health, along with a HUGE amount of workouts to achieve the largest glutes with the smallest waist. This is a safe space to deep dive into women's health and things we go through that affect our bodies and can effect our physical fitness.

Lets talk menstruation

While there isn't much research out there on the relation of menstruation and exercise, it is possible that being in the mid-luteal phase leads to quicker exhaustion during exercise.

You know what its like when you wake up in the morning feeling like you're in a sauna or all day you notice you're just abnormally warm. This is due to the Luteal Phase of menstruation! An elevated core temperature happens as hormone levels increase to prepare for the next phase (menses). This is why researchers think there is a link between the two.

Now, why is this important?

A study done in 2021 did find that Delayed-Onset of Muscle Soreness (DOMs) increased A LOT from 24-72 hours post workout for women in the Mid-Luteal Phase (around day 21 of your menstrual cycle; about a week out from your period).

So the week before your period you should take it easy on the strength training and focus on lighter exercise (Yoga, Body Weight training, or light pilates)

References and Studies

Janse de Jonge, X. A. (2003). Effects of the menstrual cycle on exercise performance. Sports Medicine, 33(11), 833–851. https://doi.org/10.2165/00007256-200333110-00004

Romero-Parra, N., Cupeiro, R., Alfaro-Magallanes, V. M., Rael, B., Rubio-Arias, J. Á., Peinado, A. B., & Benito, P. J. (2020). Exercise-induced muscle damage during the menstrual cycle: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 35(2), 549–561. https://doi.org/10.1519/jsc.0000000000003878

Let's get (and stay) physical!

Okay, so you've decided to pull up that Youtube ab workout-Good Job! You've done the hardest part (starting!) now lets go through some tips to keep it going.

What comes first? Cardio or weights?

Studies have found that there is no SIGNIFICANT difference in body fat when individuals were completing aerobic endurance exercise (cardio!) before or after resistance training (weights!).

So stick to a method that YOU enjoy!

(Davitt et. al)

But what does it mean?!

Overall, you need to find a routine that you enjoy! Go on you HGW (Hot Girl Walk) for 30 minutes/day or hit the gym and lift heavy weights! You must decide why you want to begin and choose your path from there. Either way, we're so proud of you for getting it going!

But...Do I need to even bother with weights?

If lifting weights isn't your groove, no problem! There are many different ways to get your fitness on without having to pick up heavy things. However! It can be most beneficial if your outcome is aesthetic based. A study focusing on isolating various kinds of training methods found that the most effective training method for fat loss was HIIT (High Intensity Interval Training) combined with a moderate level of continuous activity.

I think I got it...now what?

Now get to it! There's no time like the present. Remember your goals and go after them. Keep in mind your hormones fluctuate (almost) daily so don't get hard on yourself if you fail once. Keep determined and you will achieve it all!

References and Studies

Davitt, Patrick M.1; Pellegrino, Joseph K.2; Schanzer, Jarrett R.2; Tjionas, Harisics2; Arent, Shawn M.2. The Effects of a Combined Resistance Training and Endurance Exercise Program in Inactive College Female Subjects: Does Order Matter?. Journal of Strength and Conditioning Research 28(7):p 1937-1945, July 2014. | DOI: 10.1519/JSC.0000000000000355

Wewege, M.A., Desai, I., Honey, C. et al. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Med 52, 287–300 (2022). https://doi.org/10.1007/s40279-021-01562-2

*All studies used for this website are focused on female participants*