The 4 cycle phases & Cycle Sync Pilates
Cycle Sync is a concept that aligns your daily routine - especially training, nutrition and recovery - with the four phases of your menstrual cycle. Each phase of the cycle brings with it hormonal changes that have a direct impact on your energy, performance and wellbeing.
Instead of working against these natural fluctuations, Cycle Sync uses them to your advantage. The aim is to support your body through each phase and avoid overload or frustration.
We're all about Cycle Sync Pilates - a workout that is tailored to the different phases of your menstrual cycle. Each phase brings with it different energy levels and needs, and we adapt the intensity of our classes accordingly.
Menstruation
The focus is on gentle and relaxing movements to regenerate your body and relieve pain. We focus on the back and abdomen, for example. We train without weights and only on the mat.
Follicular phase
We work on strength and stability with increasing energy. More intensive workouts, often with weights, promote muscle building. The focus here is on the large muscle groups, such as legs, arms, abdomen and core, in order to use your increasing energy for functional training.
Ovulation
Dynamic, energetic exercises and flowing sequences of movements are suitable here. The increased oestrogen levels support muscle development and blood circulation, which makes exercises for the large muscle groups, such as the thighs and buttocks, particularly effective.
Lutealphase
Also known as PMS, in which calming and stabilizing units support your well-being and help you to find inner balance and calm. The focus is on exercises for the abdomen/core to release tension in the pelvic area and relieve pressure on the lower back. We do not work with weights in these classes.
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