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Cycle-based Training with the bellicon.
The Female Cycle – A Training Opportunity.
While men's hormone levels typically remain stable, women experience regular hormonal fluctuations throughout their menstrual cycle. These changes can have a direct impact on performance, mood, and motivation. Cycle-based training takes advantage of these natural rhythms to tailor workouts accordingly. Studies show that women are more physically capable during certain phases of their cycle, while reduced intensity is more beneficial during others.
The bellicon is the ideal piece of training equipment for this method. Its joint-friendly bouncing supports you in every phase of your cycle – from gentle movements during menstruation to more intense workouts during the follicular phase. In this article, you’ll discover how to boost your well-being and optimize your fitness through cycle-based training with the bellicon.
Why Cycle-based Training Makes Sense for Women.
Men and women have different physiological conditions, which affects training. While men can build muscle mass more quickly due to higher testosterone levels, women tend to have more body fat and less muscle mass. However, this does not mean that women are limited in their physical performance. With targeted training, women can also build muscle mass effectively and increase their physical strength.
An important factor for women is the menstrual cycle, which brings hormonal fluctuations and affects energy, mood, and performance. Cycle-based training takes these natural changes into account and adapts the training to the cycle. This allows for variations in training intensity and focus, supporting the body optimally in each phase. Women become more aware of their body’s signals and can align their training accordingly. This promotes not only physical health but also mental well-being.
The goal is to respect your own body and give it exactly what it needs during each phase of the cycle.
Every Phase of the Menstrual Cycle Matters.
The female menstrual cycle is a complex process lasting about 28 days and consists of four phases. Each of these phases is characterized by specific hormonal changes that affect the body differently and influence physical performance.
- Menstruation (Days 1–5): This phase marks the beginning of the cycle, with the shedding of the uterine lining and monthly bleeding. Estrogen levels are low, which can result in reduced performance. Many women feel tired and experience pain or discomfort. Cycle-based training during this phase should be gentle.
- Follicular Phase (Days 6–14): Estrogen levels rise, leading to increased energy and improved mood. The body prepares for ovulation, and the uterine lining is rebuilt. This phase is ideal for more intense workouts. Targeted interval training, strength exercises, and endurance sessions can help build muscle and improve stamina. Training can be more intense during this phase, as the body has more energy available.
- Ovulation (Day 14): Estrogen reaches its peak, and many women feel particularly energetic. Ovulation is the peak of the cycle. This is the perfect time for high-intensity workouts. Cycle-based training in this phase can include intensive exercises such as jumps and fast movements, as physical performance is at its highest.
- Luteal Phase (Days 15–28): After ovulation, estrogen levels drop, and the body prepares for the next menstruation. PMS symptoms (premenstrual syndrome) may occur during this phase, caused by hormonal fluctuations. These symptoms, such as fatigue, irritability, and reduced performance, can make training more challenging, so it is advisable to reduce the intensity.
Training with the bellicon – Aligned with Your Cycle.
The bellicon is the ideal equipment for cycle-based training, as it adapts perfectly to the natural hormonal fluctuations of the female endocrine system. With its patented bungees, it offers a joint-friendly way to optimize training during every phase of the cycle while supporting the body.
During menstruation, when hormone levels are low, the body is often more sensitive. The bellicon provides a gentle way to promote circulation, relieve cramps, and support recovery without putting too much strain on the body. Light bouncing stimulates the lymphatic flow and enhances regeneration.
In the follicular phase, when energy levels rise and estrogen increases, more intense workouts are especially suitable. Interval training or strength exercises on the bellicon are perfect for building muscle mass and improving endurance. The elastic suspension of the bellicon makes it easy to combine strength and cardio workouts efficiently and in a joint-friendly way.
During ovulation, when the body is particularly capable and estrogen levels reach their peak, the bellicon is ideal for more intense cardio workouts that improve your balance and core stability. The bellicon’s joint-friendly bounce allows you to reach peak performance without putting strain on the body.
In the luteal phase, when progesterone levels dominate and the body requires more rest, training on the bellicon offers a gentle way to activate the body while reducing stress. The workout stimulates the parasympathetic nervous system, which lowers cortisol levels and helps regulate stress. Especially in this phase, when many women are more sensitive to stress and more prone to PMS symptoms, gentle endurance exercises and mindful bouncing support recovery and emotional balance.
In addition to physical benefits, rebounding on the bellicon also provides mental support. The rhythmic movement strengthens your connection to yourself, stabilizes your mood, and helps reduce stress. Especially during challenging times such as the luteal phase or when experiencing PMS, training with the bellicon can help you regain balance and emotional stability.
Inspiration for Your Everyday Life: bellicon+ Workouts & Routines.
bellicon+ offers you a selection of short, effective workouts – tailored to your cycle. Whether it’s gentle mobilization, targeted interval training, or relaxing exercises – you decide what your body needs in each phase of your cycle. Many bellicon+ workouts are only 10–15 minutes long and can easily be integrated into your daily routine.
In addition, we offer an exclusive video series hosted by Hannah Wagner. She explains how the female body changes throughout life and how you can adjust your training to maximize performance and recovery in every phase.
Fazit: Your Body Knows the Way.
Cycle-based training with the bellicon is an effective method to align your workouts with the natural fluctuations of your menstrual cycle. By tailoring your training to the different phases of the cycle, you can not only enhance your performance but also support recovery and mental well-being. The bellicon gives you the flexibility to choose the right type of workout for every phase – from gentle movements during menstruation to more intense sessions in the follicular phase.
With bellicon+, you also have the ideal solution for everyday life: Short, cycle-based workouts make it easy to train effectively even on busy days and integrate movement into your daily routine. The exclusive video series with Hannah Wagner helps you fine-tune your training even more.
Take advantage of cycle-based training with the bellicon to sustainably boost your physical health, fitness, and emotional balance – all in harmony with your body.