{"id":5398,"date":"2025-04-10T17:33:21","date_gmt":"2025-04-10T17:33:21","guid":{"rendered":"https:\/\/ikigaiemocionalfit.es\/?p=5398"},"modified":"2025-04-10T17:33:24","modified_gmt":"2025-04-10T17:33:24","slug":"%f0%9f%94%a5-entrena-segun-tu-ciclo-guia-para-mujeres-que-quieren-resultados-inteligentes-%f0%9f%94%a5","status":"publish","type":"post","link":"https:\/\/ikigaiemocionalfit.es\/en\/%f0%9f%94%a5-entrena-segun-tu-ciclo-guia-para-mujeres-que-quieren-resultados-inteligentes-%f0%9f%94%a5\/","title":{"rendered":"\ud83d\udd25 Train According to Your Cycle: A Guide for Women Who Want Smart Results \ud83d\udd25"},"content":{"rendered":"<h3 class=\"wp-block-heading\">\ud83d\udd25 Train According to Your Cycle: A Guide for Women Who Want Smart Results \ud83d\udd25<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">A \u2013 Attention: The power of listening to your body<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Have you ever had days when you feel like you can handle anything, and others when training seems like an impossible mission? It&#039;s no coincidence. Your menstrual cycle has a direct impact on your energy, strength, endurance, and even your motivation. The key is to stop fighting your body and start training. <em>with<\/em> he.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">I \u2013 Interest: Science and strategy at the service of your well-being<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adapting your training and nutrition to the phases of your menstrual cycle not only improves your performance, but can also prevent injuries, reduce hormonal stress, and accelerate your progress.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">The 4 phases of the cycle and how to train in each one:<\/h5>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Menstrual Phase (Days 1-5):<\/strong>\n<ul class=\"wp-block-list\">\n<li><em>Body condition:<\/em> Low energy, inflammation, sensitivity.<\/li>\n\n\n\n<li><em>Ideal training:<\/em> Gentle movement: walking, gentle yoga, mobility. Listen to your body.<\/li>\n\n\n\n<li><em>Key Nutrition:<\/em> Foods rich in iron (spinach, lentils), hydrate well.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Follicular Phase (Days 6-13):<\/strong>\n<ul class=\"wp-block-list\">\n<li><em>Body condition:<\/em> Progressive increase in energy, strength and mental clarity.<\/li>\n\n\n\n<li><em>Ideal training:<\/em> Strength, HIIT, new challenges.<\/li>\n\n\n\n<li><em>Key Nutrition:<\/em> Lean proteins, vegetables, complex carbohydrates.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Ovulation (Days 14-16):<\/strong>\n<ul class=\"wp-block-list\">\n<li><em>Body condition:<\/em> Energy surge, improved coordination and performance.<\/li>\n\n\n\n<li><em>Ideal training:<\/em> Intense training, physical challenges.<\/li>\n\n\n\n<li><em>Caution:<\/em> Increases the risk of injury, warm up well and take care of your technique.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Lusaean Phase (Days 17-28):<\/strong>\n<ul class=\"wp-block-list\">\n<li><em>Body condition:<\/em> Variable energy, possible fluid retention and mood swings.<\/li>\n\n\n\n<li><em>Ideal training:<\/em> Moderate, strength circuit, gentle cardio, pilates.<\/li>\n\n\n\n<li><em>Key Nutrition:<\/em> Healthy fats (avocado, nuts), anti-inflammatory foods.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">D \u2013 Desire: Biohacks and habits that make a difference<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u23f3 <strong>Sleep Cycle:<\/strong> Adjust your bedtime according to your energy level. During the luteal phase, prioritize recovery.<\/li>\n\n\n\n<li>\ud83c\udf3f <strong>Key Supplements:<\/strong> Magnesium, omega 3, adaptogens such as ashwagandha or maca (consult a specialist).<\/li>\n\n\n\n<li>\ud83d\udd25 <strong>Mindset and self-listening:<\/strong> Learn to accept that performing doesn&#039;t always mean giving your all, but rather giving your best in the moment.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">A \u2013 Action: Real women, real changes<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Testimony of Laura, 34 years old:<\/strong> \u201cI used to train the same way every week and end up exhausted. Since I started training according to my cycle with the Ikigai Emocionalfit team, I have more energy, better results, and I feel connected to myself.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Testimony of Marta, 40 years old:<\/strong> \u201cI discovered I didn&#039;t have to go against the grain. Listening to myself was the first step in transforming my body and mind.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83c\udf1f <em>Start transforming the way you train. Listen to your body, respect your rhythm, and train smart. Your best version starts from within.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>\ud83d\udd25 Entrena Seg\u00fan Tu Ciclo: Gu\u00eda para Mujeres que Quieren Resultados Inteligentes \ud83d\udd25 A &#8211; Atenci\u00f3n: El poder de escuchar a tu cuerpo \u00bfTe ha pasado que hay d\u00edas en los que sientes que podr\u00edas con todo y otros en los que el entrenamiento parece una misi\u00f3n imposible? No es casualidad. El ciclo menstrual tiene [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":5399,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[36,39,40,43,27,45,37,42,38,41,44,1],"tags":[],"class_list":["post-5398","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bienestar-integral","category-coaching-psicodeportivo","category-consejos-y-tendencias","category-dietas-y-recetas","category-entrenamientos","category-eventos-y-clases","category-fitness","category-mentalidad-y-motivacion","category-nutricion-emocional","category-recursos-y-herramientas","category-tecnicas-y-ejercicios","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/posts\/5398","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/comments?post=5398"}],"version-history":[{"count":1,"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/posts\/5398\/revisions"}],"predecessor-version":[{"id":5400,"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/posts\/5398\/revisions\/5400"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/media\/5399"}],"wp:attachment":[{"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/media?parent=5398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/categories?post=5398"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ikigaiemocionalfit.es\/en\/wp-json\/wp\/v2\/tags?post=5398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}