This luteal phase workout routine is the best one for you

The luteal phase workout is thoughtfully crafted to sync with a woman's unique rhythms during the latter half of her menstrual cycle, which usually spans about 14 days. In this time frame, natural hormonal shifts can gently influence a woman's energy.

This specialized workout leans into strength training exercises and embraces gentler cardio sessions to nurture muscle recuperation and provide a soothing touch to potential mood fluctuations. Central to the regimen is a focus on nurturing the core, fostering balance, and enhancing flexibility.

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Luteal phase workout routine

Luteal phase workout (Image via Unsplash/Magdalena)

Duration: Embrace this workout routine throughout the entirety of the luteal phase, a period that traditionally spans about 14 days. As you journey through, feel free to modulate the intensity and frequency, keeping in tune with your distinct needs and fitness prowess.

Warm-Up (5-10 minutes): Initiate your session with a touch of light cardio, perhaps a brisk walk or a gentle cycling jaunt, to warmly usher in enhanced blood circulation. Weave in some dynamic stretches, a dance of sorts, to awaken and liberate major muscle groups.

Strength Training (3 times a week): Direct your energy towards comprehensive strength training exercises. These movements not only sculpt muscle but also invigorate metabolism. Endeavor to complete 2-3 sets, with each set comprising 8–12 reps, and permit yourself a thoughtful pause of 60–90 seconds amidst sets.

• Squats: A gracious movement that beckons both the lower body and core.
• Push-Ups: A timeless exercise that strengthens the chest, shoulders, and triceps.
• Bent-over Rows: A deliberate pull that fortifies the back and celebrates the biceps.
• Planks: A poised hold that summons the core and its guardian muscles.
• Lunges: A step forward that spotlights the legs and pays homage to the glutes.
• Dumbbell Chest Press: A grounded lift that augments the vigor of the chest and arms.

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Low-Intensity Cardio (2-3 times a week): Indulge in the rhythm of low-velocity cardio workouts. These pursuits help cardiovascular wellness without demanding undue exertion. Squeeze in 30-45 minutes of seamless cardio, choosing from:

• Walking: A serene stride.
• Swimming: A harmonious glide through water.
• Cycling: A rhythmic journey on two wheels.

Luteal phase workout (Image via Unsplash/KBO)

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Yoga and Stretching (3-4 times a week): Add yoga and stretching to your regimen. These age-old practices not only refine flexibility but also usher in tranquility and offer solace from menstrual unease. Seek solace in poses like the Child's Pose, the rhythmic Cat-Cow, and the grounding Butterfly Stretch, especially during this chapter of the cycle.

Rest and Recovery (1-2 days a week): Gift yourself intervals of repose and rejuvenation. Tune into the whispers of your body, and should you encounter weariness or a hint of distress, graciously grant yourself an added day of rest.

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Diet in the luteal phase workout

Balanced Macronutrients: Prioritize a diet incorporating essential macronutrients: carbohydrates (from whole grains, fruits, and vegetables), proteins (from sources like lean meats and tofu), and beneficial fats (avocados, nuts, and olive oil).

Luteal phase workout (Image via Unsplash/Anastase)

Iron and Other Nutrients: Given potential iron loss during menstruation, incorporate iron-rich foods like spinach and lean meats. Prioritize fiber-rich foods, such as whole grains and vegetables, to aid digestion. Antioxidant-rich foods, including berries and greens, promote general health.

Calcium and Magnesium: Dairy products and leafy greens, rich in calcium, support bone health and may ease PMS symptoms. Foods abundant in magnesium, like nuts, can reduce muscle cramps.

Hydration and Dietary Caution: Ensure consistent hydration to address bloating and mood swings. Limit intake of processed foods and excessive caffeine to stabilize energy and reduce PMS aggravation.

Luteal phase workout (Image via Unsplash/Alex)

Meal Strategy and Supplements: Opt for smaller, frequent meals for sustained energy. Consider herbal teas for menstrual relief. Supplements like omega-3 and vitamin D might aid in PMS management, but consult a healthcare professional before adoption.

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This luteal phase workout routine will help you stay in shape amidst all the cramps and discomfort you might face in the post-menstrual period.