Can I run during menstruation? Running is a physical and mental exercise. Running can improve muscle strength, properly restore muscle mass to normal level, at the same time improve the basic metabolism level in the body, accelerate fat burning, develop lean physique, improve heart and lung, and reduce the risk of illness.
Therefore, it is no problem for girls to run three or five kilometers at normal speed when they come to menstruation. However, due to the changes of various hormone levels during menstrual cycle, their running ability decreased slightly during menstruation. It is not appropriate to take part in strenuous running at this time.
Clinical studies have confirmed that high-intensity training for female runners during menstruation will cause a sudden increase in abdominal pressure, which not only easily leads to changes in blood loss, but also may cause gynecological infections. During menstruation, strenuous exercise may also cause menstrual blood to flow back from uterine cavity to pelvic cavity, leading to endometriosis, dysmenorrhea and even long-term infertility.
On the contrary, proper running can improve the functional state of human body, promote blood circulation and improve the blood supply of pelvic reproductive organs. Through the alternating contraction and relaxation of abdominal muscles and pelvic floor muscles during exercise, the uterus can be massaged to some extent and menstrual blood can be promoted. Moreover, jogging can release endorphins (happiness factors) in the body, and also help to improve the mood that is out of control during menstruation.
Six kinds of slimming exercises suitable for menstrual period 1, and walk for 20 ~ 40 minutes.
Even experts who oppose strenuous physical exercise or fitness exercise during physiological period have to agree that walking or walking is the best exercise that can effectively help regulate menstrual discomfort and is not easy to get hurt. No matter before or during menstruation, as long as you can get out of bed and walk around, you might as well put on comfortable sandals, apply sunscreen and go for a walk in the park. Although a person can't consume too many calories when walking; But when there is a cool and comfortable autumn wind blowing in the evening, holding your hand or walking with your baby dog will not only make you feel quiet and happy, but also feel full of body and mind because of exercise!
2. Jogging 15 ~ 30 minutes
If you want to go jogging, don't hesitate to run! Many sports science studies have confirmed that running can really activate the brain and produce endorphins, which are chemicals that can improve mood. So, if you are depressed because of your physiological period, put on headphones and let music accompany your jogging time!
It is particularly important to note that in addition to your menstrual blood, water and electrolytes will also be lost due to jogging; Remind you, remember to replenish enough water before running, jogging and after running, so as not to make your body run out of energy at an accelerated pace, but become tired and weak after running.
3. Yoga 10 ~ 20 minutes
Generally speaking, the yoga movements suitable for women in physiological period vary from person to person; The maturity of skills and the softness of the body are also related to whether you are qualified for a specific yoga movement. In addition to not recommending you to do handstands, some yoga moves can really help you relieve pelvic muscles and relieve the back pain caused by menstruation. If you are not so familiar with yoga, start with a simple yoga wreath!
1. Keep your back straight, squat your feet on the yoga mat, open your knees, separate your feet to the sides, and try to keep your heels flat on the same level. Imagine yourself as a frog with open feet, with both hands naturally on the ground in front of your chest.
2. Then extend your fingertips backwards, palms up, and extend to your left and right feet respectively.
3. Inhale, lean forward slightly and keep balance. Hands through ankles, fingertips touching heels. Keep your feet balanced and open, keep your head slightly low, and exhale slowly.
4. 30 to 45 minutes in aerobic dance.
Hey, the physiological period is coming. Is that crazy elf in your heart particularly restless and wants to be liberated but doesn't know how to solve it? Honey, we totally understand. Now, let's dance aerobic dance, which is the perfect exercise to release your madness!
Because the rhythmic gymnastics teacher is usually very lively and the way of class is very relaxed and interesting, I believe you will soon be able to divert your attention and get rid of depression easily! Even better, aerobic dance with proper intensity can not only consume a lot of calories, but also relieve edema for you; In addition, sweating can speed up metabolism and make the body achieve deeper detoxification. After rhythmic gymnastics, you almost forgot that your "good friend" is still waiting for you at home! Of course, you should remember to replenish water in time.