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Women's Exercise & Fitness Resources

Female fitness is vital for good physical and mental health. It helps you maintain a healthy weight, reduce your risk for many chronic diseases, promotes good mental health and improves your overall health. Hormones play a very important role in female fitness, and Elara care is here to help you learn how to optimise your workouts based on your hormones.

Training Program for Each Phase of Your Cycle

Training Program for Each Phase of Your Cycle

Female Phase Training This program is designed to take advantage of your hormones in each phase of your cycle so that you can gain the most out of each workout. The program is split into 4 phases: * Start of Period (Day 1 and 2) * Follicular Phase (Day 3 to Day

Does the menstrual cycle impact women's muscle strength performance in resistance training? Research Review

Does the menstrual cycle impact women's muscle strength performance in resistance training? Research Review

The menstrual cycle is a complex physiological process that impacts various areas and aspects of a woman’s life. From energy and mood fluctuations to body temperature and even the way, the body absorbs nutrients. But what about muscle strength and training adaptation? There have been a number of research

Does Taking Oral Contraception (Pill) Impact Lean Muscle Growth?

Does Taking Oral Contraception (Pill) Impact Lean Muscle Growth?

In this article we review research studies focusing on whether taking oral contraception - also known as the pill - impacts the ability to build lean muscle.

5 Tips for Intimate Care at the Gym

5 Tips for Intimate Care at the Gym

Exercise is one of the best things you can do for your body and mind—and kudos to you for taking such good care of yourself. Likely, you also spend a good amount of time looking up new workouts, proper nutrition, and cutting-edge gear. But, there’s probably one thing

Pelvic Floor Exercises

Pelvic Floor Exercises

We all think that the pelvic floor muscle weakens after childbirth, however, the truth is that there are many factors that cause our pelvic floor muscles to weaken, such as age, obesity, heavy lifting, and chronic coughing. What are the functions of the pelvic floor and core muscles around them?

Follicular Phase Workout Plan - Workout Plan C

Follicular Phase Workout Plan - Workout Plan C

Workout type: strength training As oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterized by an increase in strength and also by your ability to build muscle and recover faster. How to pick your weights: Pick up a weight and lift

Follicular Phase Workout Plan - Workout B

Follicular Phase Workout Plan - Workout B

Workout for days 2-14 of your menstrual cycle Workout Type: Strength Training As oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterised by an increase in strength and also by your ability to build muscle and recover faster. How to pick

Follicular Phase Workout Plan - Workout A

Follicular Phase Workout Plan - Workout A

Workout for day 2-14 of your menstrual cycle Workout type: strength training As oestrogen rises, start increasing the intensity of your training and start lifting heavy. Your follicular phase is characterized by an increase in strength and also by your ability to build muscle and recover faster. How to pick

Best Workouts to Do on Your Period

Best Workouts to Do on Your Period

Working out on your period can often feel uncomfortable but there are things you can do to relieve yourself from cramps and even give your body a good energy boost. "The best exercises to do during your period are the ones you feel like doing." So whether that’s going

How Does the Menstrual Cycle Affect Your Physical Performance?

How Does the Menstrual Cycle Affect Your Physical Performance?

Your hormones change throughout your menstrual cycles and affect you mentally, emotionally, and physically. It is, therefore, no surprise that our training programs should take these changes into account and be optimized to fit our body’s needs at the time. Note: the menstrual cycle starts on the first day

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