The cycle effects will vary from client to client. Encourage
monitoring of physical and emotional changes that occur in your
client’s cycle and program around it. It’s OK to have a lighter session
from time-to-time, e.g. within the first three days of menstruation.
It should be noted that clients with high insulin levels may not
see the training benefits from menstrual phase training because
unhealthy hormone levels affect results.
Your ‘fit, busy mum’ client may be a Superwoman engaging in
multiple roles and trying to maintain a fit, healthy body. However,
you need to be aware that this can be stressful and not all clients
will have the same threshold for stress overload. Situations in life
change and maintaining open communication with your client is a
must. Consider:
• Altering her program during moments of stress, such as exams.
For example, she may prefer to exercise more frequently but for
shorter periods of time.
• Altering her program to accommodate physiological and
emotional changes of her cycle. Client diaries can be a really
useful way to monitor the client to ascertain her needs.
For references read this article at fitnessnetwork.com.au/resource-library
Rosemary Marchese is a fitness author and writer. As a physiotherapist and
fitness industry advisor with 20 years’ experience she has also written fitness
course textbooks. facebook.com/MarcheseRosemary or
rosemarymarchese.com.au
Considerations for training throughout
the menstrual phases
How you program your client around their menstrual cycle depends
on their goals.
• The follicular phase tends to be more of an anabolic time,
therefore you may want to increase cardio during this time
knowing there may be less chance of losing muscle.
• The anabolic nature of the follicular phase also means that the
client may derive greater increases in lean tissue gains from
weight training.
• The luteal phase is a more catabolic time for muscle tissue,
making long duration cardio during this time questionable for
some clients.
• Some clients like to increase their protein intake during the
luteal phase, but liaise with an Accredited Practising Dietitian if
necessary.
• The increase in excess post-exercise oxygen consumption
(EPOC) or ‘afterburn’ tends to be higher during this time. High
intensity interval training (HIIT) may be a winner here!
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