What exercise can you do during menstruation to lose weight? 1. Plate motion.
Flat exercise is very fat-burning, and it is difficult for ordinary people to persist for five minutes. Its advantage is that although it exercises your muscles, it will not damage your uterus health, so it is an excellent choice to lose weight during the physiological period.
2. Leg exercise
Lie in bed and do some simple leg exercises, such as separating your legs and closing them. Repeat these seemingly simple movements for several groups 15 minutes, and your leg muscles will get proper exercise.
Stretching yoga
Yoga is a woman's best friend, besides reducing fat, it can also shape, and some curling and stretching actions are good for eliminating dysmenorrhea.
\ Weight loss warm-up period/
After the physiological period starts 1~7 days: ★★★★
① Exercise frequency: 3~5 hours per week.
② Suitable for sports: yoga, jogging.
3 no food: tobacco, alcohol, spicy, fried, cold and sour food, so as to avoid poor blood circulation leading to edema of lower limbs; Try to eat less salty food to avoid edema.
4 eat more: drink plenty of water to replenish the water lost in the body; You can eat more iron-containing food and plant protein, which can improve the absorption of iron.
At this stage, the weight loss intensity should not be too great and the time should not be too long. The main goal should be "shaping"; You can do some stretching exercises and yoga exercises in sports, which are not suitable for being too intense. You can't eat too much food, but dieting is not enough. Dieting can easily lead to dehydration ~
\ slimming peak/
7~ 14 days after physiological period, slimming success index: ★★★★★ (golden period)
Accelerated slimming plan:
① Exercise frequency: 2 hours a day (more than 7 hours a week)
② Suitable for sports: running, swimming, cycling, dancing and other aerobic sports.
3 taboo: avoid high-calorie and high-fat objects at the peak of obesity.
4 Eat more: Nuts, dark green vegetables, beans and other foods that are beneficial to metabolism.
Physically and mentally, this will be the best time for you to feel energetic and lose weight in a month. You can customize a powerful exercise program to burn calories; Even dances and difficult sports that you usually dare not try can be easily won.
In addition to exercise, how to eat can make slimming get twice the result with half the effort? Foods containing vitamin B (cereals, nuts), iron (black sesame seeds, dark green vegetables) and magnesium (deep-sea fish, beans) help to improve metabolism and reduce discomfort in the next physiological period.
\ slimming period/
After the physiological period 14~2 1 day: ★★★★★
Accelerated slimming plan:
① Exercise frequency: more than 6 hours per week.
② Suitable for sports: ball games, rope skipping and long-distance running.
3 Eat more: high-fiber foods such as vegetables and fruits, and vitamin B foods such as nuts.
Although the slimming effect during this period may not be as obvious as that in the previous stage, the slimming effect is also good. You can do some exercises that consume calories, such as tennis, long-distance running, skipping rope, etc., but be careful not to be overtired.
Diet is to continue to eat foods containing vitamin B to prepare for the next physiological period; At the same time, the intake of high-fiber food will increase the content of magnesium in the blood.
\ slimming stagnation period/
265438+ 0~28 days after physiological period
Slimming success index: ★★
? Accelerated slimming plan:
① Exercise frequency: 3 hours per week.
② Suitable for sports: yoga, swimming.
3 taboo: fried salty food
④ Eat more: meat, eggs, fruits and vegetables, water and red dates.
At this stage, it is mainly through some recreational sports to calm the mood, such as yoga or intellectual games.
Relieve PMS. In terms of diet, we should eat enough high-protein food to supplement the nutrients lost during menstruation. Drink more water and eat more fruits and vegetables during the physiological period to reduce pelvic congestion; But eat less salty food to avoid edema during menstruation.
Knowing the "physiological cycle slimming method", do you dare to eat too much during the physiological period?
Can girls exercise during their physiological period? Day 1: Suggest a rest.
Keep your abdomen warm and eat lightly. At the same time, you can eat some foods rich in iron to ensure blood reconstruction. Apples, spinach and beef are all good choices, and you can't eat irritating food.
The next day: mainly walking.
Try not to do exercises involving the waist and abdomen, and bend down as little as possible. Conducive to endometrial discharge and circulation, drink warm water in moderation during the period, and the diet is the same as that of the first day.
Day 3: You can do some aerobic training in moderation instead of waist and abdomen training, which can increase the intake of protein in your diet and prepare for the next strength training.
Day 4: Low intensity strength training combined with aerobic training or simple aerobic training.
On the fourth day of menstruation, estrogen begins to recover slowly, which is a good time to lose weight, because estrogen can rearrange the fat distribution and accumulate fat in the chest and buttocks. At this time, the training mainly focuses on burning fat and stimulating the secretion of estrogen, which can achieve the effect of breast enhancement. If you feel pain, you should stop training involving waist and abdomen.
Day 5: Restorative Strength Training and Aerobic Training
At this time, menstruation is basically excluded, which belongs to the stage of tissue regeneration and reorganization, and the estrogen level has not yet returned to the most normal level. At this time, some restorative strength training can be carried out, such as bench press with small weight and multiple groups. If you feel uncomfortable, stop training.
Day 6: Aerobic training is the main training, supplemented by strength training.
Most of the female friends left on the sixth day and can resume training. Of course, due to the incomplete recovery of estrogen, aerobic fat burning is still very effective, so aerobic fat burning is still the main method.
Day 7: Training day for normal training.
Most girls have passed the physiological period, except for some friends who have irregular menstruation or irregular menstruation for some reason. At this time, the hormone level returns to the basic normal state, which is suitable for anaerobic training combined with aerobic training.
How to exercise during physiological period? You will find that all the statements about physical exercise emphasize appropriateness and moderate intensity. This is because there are still many places to pay attention to in physiological exercise.
First and foremost, don't take part in high-intensity training or sports. During the physiological period, our bodies are in a relatively fragile state. However, high-intensity training will make our body tired to a certain extent, which is not only easy to get hurt, but may even reduce immunity!
Try not to take part in sports that will make you "upside down" and squeeze your abdomen, such as rolling your abdomen. Because this is likely to make menstrual blood flow backwards, causing infection.
Finally, try to reduce the proportion of lower limb exercise when doing aerobic exercise. Encyclopedia recommends elliptical machines and rowing machines, while spinning and running are not concerned these days.
So, what should we practice during the physiological period?
Generally speaking, during the physiological period, the time and intensity of exercise should be reduced a little. If you exercise once 1 hour, the physiological period should be adjusted to 30-50 minutes according to your exercise level and habits.
In addition, rest if you have a large amount, especially in the first two days. Not only will it cause a lot of inconvenience in life, but if the abdominal cavity is overstocked, it will still cause bad results. Generally speaking, yoga, pilates, relaxation and stretching, and strength training based on self-esteem are all acceptable!
If you find it difficult to master the scales of "moderate intensity" and "soothing", you can try to use the "physiological period soothing" in the popular fitness App for training. From the fourth day of the physiological period, gradually restore the body function and relieve the discomfort caused by the physiological period.
Eat like this, the effect is better!
During the physiological period, be good to yourself and don't wronged your mouth! Therefore, dieting is not a good choice. On the contrary, we should eat more iron-containing food and protein from plants than during exercise. Drink plenty of water, especially warm water! By supplementing the water lacking in the body in time, it can help us expel toxins and promote the discharge of seminal blood in the body!
Excellent diet food in physiological period: high fiber food, fruits, vegetables, whole wheat bread, oats!
Eating as little salt as possible can effectively reduce the degree of edema! Don't eat cold food. Cold drinks, seafood … just quit, it can prevent poor blood circulation and reduce edema!