Exercise for Your Cycle 101: Ovulatory Phase

What’s Happening?

This post might perhaps be more aptly named, “a thousand ways to move in your ovulatory phase.” This is a time to move the way you love and often. Though shortest in duration, this phase of the cycle generally boasts the highest hormone levels—namely testosterone and estrogen—which give you access to explosive power and sustained exertion. Your metabolism is slower giving you greater fuel reserves to burn without the risk of depletion. As the social and verbal centers in the brain awaken, this is an opportune time to workout with friends or meet new people in group classes. Stick to 30 minutes and challenge yourself from start to finish.

Hormones + Metabolism

A slower baseline metabolism combined with maximum levels of estrogen and testosterone energize body and mind. The openness from the follicular phase continues and your ability to communicate sharpens—you are at your most articulate during this phase. Feeling chatty and social? You might be in the ovulatory phase.  

Body

This phase boasts the highest energy levels and radiance. Not surprisingly, the ovulatory phase is when we feel our most magnetic (ahem, sexy). Look for a change in cervical fluid to indicate that ovulation is near—from thick and creamy to clear and egg white in texture. If you track your basal body temperature, you will see it rise following ovulation into the 97.6-98.6°F (36.4°C-37°C) range. This marks the end of the ovulatory phase.

Exercise

Body chemistry in this phase is prime for high intensity. Use this phase to challenge yourself by taking advantage of modalities that encourage maximum energy output to improve conditioning.

A good sweat session can be a surefire way to reduce stress, but A word of gentle caution as you prepare to go all out during this phase. If you’re flirting with anxiety or high stress, consider rotating in calming movement practices such as yoga or walking.

How to Move

• High Intensity Interval Training (HIIT)

  Short bursts of explosive effort are the name of the game during this phase. Access power movements with or without resistance to take advantage of your inner super power.

• Indoor/Outdoor Cycling

  This is a perfect time for the exertion that comes with cycling. As a continuation of the follicular phase, glycogen is readily available making it possible to enjoy higher intensity and log mileage.

• Running Drills + Sprints

  Now is the time for tempo runs, hill sprints, and interval splits that recruit your quickstart power.

• Group Fitness + Bootcamp

  During this particularly magnetic phase, you might find yourself invigorated by a group environment for exercise. Get motivated and encourage your workmates in high energy classes.

• Power yoga

  This is an opportunity to try that arm balance you’ve been curious about and play at the wall with inversions or partner yoga.

• Hiking

  If you’ve been eyeing that mountain for a while, the ovulatory phase brings sustainable energy that will carry you to the peak and back down. Slower metabolism means you have a deeper reserve of energy, but don’t forget to fuel as you climb!

When to Move

This is your power morning phase. High levels of testosterone make early workouts an energizing start to your day.