Trying to Conceive? Exercise to Optimize Fertility

Nicole Crawford

Contributor - Women's, Family, and Kids' Fitness

Women's Fitness, Family and Kids

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Regulating your menstrual cycle is the first step to regaining fertility and achieving pregnancy. I've designed the newest cycle of Mommy workouts to help you exercise with your cycle, not in spite of it.

 

What does that mean? It means observing your body and respecting its needs while also doing the things you love. You can have both.

 

The Fertility Workouts

The goal of this 28-day phase of the Fertility Cycle is to become accustomed to modifying your exercise routine based on where you are in your cycle. Regulating your cycle is the first step to regaining fertility and achieving pregnancy. Starting with the first day of menstruation, I will take you through a day-by-day approach to exercise, with a daily schedule provided for your entire 28-day cycle.

 

This cycle of workouts is intended for women who do intense exercise for five or more hours per week. It is based on my own research and experience. I used this approach to regain my own fertility after the birth of my second child, with great success.

 

You might find it challenging to cut back on the time you spend in the gym, but doing so will help your body establish regularity. It’s understood that you want to continue being active while trying to become pregnant. The plan includes at least one sport or activity day per week, depending on where you are in your cycle, so you can continue the activities you enjoy while increasing your fertility.

 

Of course, not all women have the same cycle length, so repeat or skip days as needed. I recommend keeping a log of other markers such as energy levels, sex drive, and vaginal discharge to help you track where you are in your cycle.

 

Week Three: End of Ovulation; Beginning of Luteal Phase

Week three is a transitional phase that marks the end of ovulation and the beginning of the final stage of your cycle, known as the luteal phase. We will take advantage of increased levels during the final stages of ovulation with two sport days. As you ease into the luteal phase, the emphasis will be on yoga and moderate intensity cardio workouts.

 

Monday (Day 15 - Ovulation)

Sport day – activity of your choice at moderate intensity.

 

 

 

Tuesday (Day 16 - Ovulation)

Sport day – activity of your choice at moderate intensity.

 

Wednesday (Day 17 - Ovulation, Beginning of Luteal Phase)

Rest day

 

Thursday (Day 18 - Luteal Phase)

A. 2 mile hike, outside at a moderate intensity. Add running intervals if you feel up to it - 1 minute run, 30 seconds walk.

 

B. Yoga Series 1:

All poses for five deep breaths unless otherwise noted:

  • Bound angle pose
  • Seated forward bend
  • Child’s pose
  • Thread the needle
  • Child’s pose
  • Pigeon pose with bolster
  • Seated forward bend
  • Bridge pose
  • Child’s pose
  • Savasana – 10 minutes

 

Friday (Day 19 - Luteal Phase)

Bodyweight Workout 1:

3 Rounds - rest as needed and take your time with this workout.

  • Push ups x 5-8 – slow and controlled, keep elbows close to sides
  • Hip Thrust x 20 – slow and controlled
  • Hold knees to chest for 30 seconds
  • Russian Twist x 10
  • Squat x 10
  • Forward Bend, ragdoll up to standing x 10

 

Saturday (Day 20 - Luteal Phase)

Active rest day - walk for one hour today, but make it enjoyable and leisurely.

 

Sunday (Day 21 - Luteal Phase)

45 minutes of cardio activity of your choice - running, rowing, swimming, or cardio equipment at the gym. Keep a moderate pace.

OR

Sport day - focus on technique today and keep the intensity light.

 

Click on the number below that corresponds to the week of training you're in.

 

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