Early stage (after menstruation 1- 10 days)
skill
Characteristics: During this period, estrogen secretion is vigorous, lasting about 14 days, and it is a period of depression and stress.
Fitness program: You should choose moderate unarmed exercise, such as simplified Tai Ji Chuan and yoga. Walking, jogging, skating and swimming are all helpful if you still feel restless before the start of unarmed exercise. It should be noted that the intensity of the above activities should not be large and the time should not be long. You must avoid taking part in sports that require skill and responsiveness, such as tennis and squash, which may make you angry and emotional because of mistakes and losses.
Mid-term (1 1- 19 days)
skill
Characteristics: Generally, women ovulate on the first14th day of menstruation. After reaching the peak, the secretion of estrogen begins to decrease, while the secretion of progesterone begins to increase, and the absorption and consumption of carbohydrate, fat and protein in the body will accelerate. Therefore, the first 4-5 days of ovulation is the best time to do aerobic exercise. If you don't do aerobic exercise, you may get edema and gain weight.
Fitness plan: You should run, swim and ride a bike as long as possible. These exercises are particularly easy to burn calories and are the best choice for people who want to lose weight.
Late stage (day 20-28)
skill
Characteristics: Progesterone secretion peaked in the third week and decreased in the fourth week. At this time, you will return to your original physiological state. You can do aerobic exercise for a longer time on the 20th-24th day, but on the 24th-28th day, the exercise time, frequency and intensity should be gradually reduced.
Fitness programs: In addition to the sports mentioned in the mid-term, you should do some extra strength training and try to avoid participating in sports that require skills and responsiveness. Also remember that exercise is the best way to eliminate premenstrual discomfort. May wish to choose swimming, yoga and other activities with strong entertainment and weak competition.