Cycle-based training: How to support your fertility and your wish to conceive despite athletic strain

In this article, Melanie Weilenmann shares insights from her work supporting athletic women on their journey to fulfill their wish to conceive. Cycle-based training plays a key role in maintaining fertility despite athletic strain. But read for yourself:

A healthy lifestyle, which also includes regular physical activity, plays a decisive role in female fertility. That more sport is not automatically healthier is something I experienced myself. After stopping the pill, my period did not return for two years. Only over time did I realize that my lifestyle – despite a healthy diet and lots of exercise (or perhaps because of it) – had a major impact. Gradually I made changes in my life. With success: I managed to regulate my cycle and fertility through my own efforts and to become pregnant naturally.

Today I am the happy mom of a one-year-old daughter. As an expert in women’s health and a certified fertility coach, I now passionately advise athletic women with cycle issues, with an unfulfilled wish to conceive, or simply if they want to understand their female body better and use that knowledge for their training. In this guest post you will learn how exercise affects fertility, which activities can be particularly beneficial, and what potential risks athletic strain can pose for your wish to conceive.

The impact of exercise on your fertility

First things first: exercise is generally good for fertility. Studies have shown that regular physical activity can improve fertility in both women and men. In women, exercise can help regulate the menstrual cycle and promote ovulation. Movement releases hormones that balance the endocrine system and support the function of the reproductive organs. In men, exercise can improve sperm quality by increasing circulation and regulating testosterone levels. Endurance sports, strength training, as well as yoga and Pilates have proven to be particularly fertility-supporting.

Too much exercise means stress for your body

But there is a big “however”: although exercise can have a positive effect on fertility, it’s important not to overdo it. Exercise is nothing other than artificially induced stress for your body. Intense training and excessive physical strain can lead to increased stress levels and negatively affect hormonal balance. This can impair fertility by, for example, shortening the luteal phase, causing irregular cycles or leading to missed ovulations. One study showed that more than 5 hours of intense training per week can reduce the chance of pregnancy (Wise et al. 2012). Another study found that women who exercise a lot have a higher rate of anovulatory cycles and prolonged luteal phases. In addition, around one third of participating athletes experienced missed periods (De Souza et al. 2010).

The RED-S syndrome reduces your fertility

Another risk factor for reduced fertility in women is an energy deficit. This is referred to as RED-S (Relative Energy Deficiency, short for RED-S). RED-S is a condition that occurs when athletes do not take in enough energy to cover both their training and normal body functions. Women who maintain an energy deficit over a longer period have an increased risk of fertility problems such as reduced fertility, disrupted ovulation and problems with implantation of the fertilized egg.

RED-S can have serious consequences for women’s health. In addition to the fertility problems mentioned above, it can also lead to a range of other symptoms and complications. These include a weakened immune system, an increased risk of injury, decreased bone density and the development of osteoporosis.

A woman who suffers from RED-S and does not increase her energy intake sufficiently to compensate for the deficit can remain infertile for a prolonged period. The time needed to become fertile again after RED-S can vary from woman to woman and depends on various factors, including the severity of the energy deficit, individual genetic predisposition and other possible underlying health issues. It is important to note that adequate nutrition and an appropriate body weight are crucial to restoring hormonal balance and fertility. For athletes with an irregular or disrupted cycle or an unfulfilled wish to conceive, it is advisable to seek professional help.

Prevent RED-S with OvulaRing

Did you know that ovulation can stop even before your period stops? This is referred to as anovulatory cycles. Anovulatory cycles are menstrual cycles in which no ovulation takes place. This means that no mature egg is released and therefore pregnancy is not possible. Even though no ovulation occurs in anovulatory cycles, menstrual bleeding can still happen. This is because the uterine lining builds up during the cycle and, in the absence of a fertilized egg, is shed, which leads to bleeding.

It is important to recognize and treat RED-S early to avoid long-term problems. To do this, it can be helpful to observe your menstrual cycle closely. For example, OvulaRing can be used to detect early whether ovulation is occurring and whether the luteal phase is long enough. This way you can take timely measures to reduce strain and take in enough energy to maintain health and fertility.

How cycle-based training preserves your fertility

In addition to a moderate training plan and adequate nutrition, cycle-based training can help support fertility indirectly. Because: cycle-based training can help achieve better hormonal balance. The different phases of the menstrual cycle have different hormonal profiles. Cycle-based training can help support these natural fluctuations. Women can better understand their energy levels and performance throughout the cycle and make targeted adjustments to their training plan. Here are some aspects to consider in the different phases of the cycle to support fertility:

Follicular phase

During the follicular phase, which takes place in the first weeks of the cycle, training can aim to increase blood flow in the pelvic area and regulate hormonal balance. Moderate to intense physical activity can be beneficial.

Ovulation phase

This is the time of ovulation, which in a normal cycle occurs 10–16 days before the start of menstrual bleeding. At this time, it can be helpful to focus on forms of movement that support hormone production. Yoga, Pilates or relaxation techniques are particularly suitable. It can also make sense not to overexert training in order to avoid excessive strain.

Luteal phase

The luteal phase takes place after ovulation and usually lasts about 10–16 days. In this phase, training can be geared toward maintenance and relaxation. It can be helpful to include stress-reducing activities such as gentle stretching, meditation or breathing exercises.

It’s important to note that every body is different. What works for one woman does not necessarily work for another. It can be beneficial to track your own cycle very precisely for this purpose. OvulaRing analyzes temperature data in real time to determine the cycle phase accurately. In addition, OvulaRing users receive targeted training recommendations in the OvulaRing Sport Add-on – both for the cycle phase and for running and strength training.

How to support your fertility

Exercise can have a positive influence on fertility by balancing hormones, promoting circulation and increasing well-being. Endurance sports, yoga, strength training and Pilates are beneficial activities for fertility. However, it is important to exercise in moderation and to pay attention to your body’s signals. Overtraining and an energy deficit pose risks when trying to conceive. Cycle-based training can help tailor training to the individual menstrual cycle and achieve the best possible results for fertility. To get to know your own cycle and independently adapt your training to it, I recommend OvulaRing.

Would you like more support?

As I mentioned at the beginning of the text, my own story sparked my passion for women’s health! That’s why I advise women with questions about cycle, sport and nutrition and/or trying to conceive. Thanks to my professional background as a nursing scientist, it is especially important to me that everything I discuss with my clients is well-founded and based on the latest scientific knowledge. This has already helped many women. What makes me especially happy: by now, the second woman has become pregnant after my counseling – even though she had previously been considered infertile.

Learn more: https://www.melanieweilenmann.com

References

De Souza MJ et al. High prevalence of subtle and severe menstrual disturbances in exercising women: confirmation using daily hormone measures. Hum Reprod. 2010 Feb;25(2):491-503. doi: 10.1093/humrep/dep411. view publication

Wise LA et al. A prospective cohort study of physical activity and time to pregnancy. Fertil Steril. 2012 May;97(5):1136-42.e1-4. doi: 10.1016/j.fertnstert.2012.02.025.