It may be unfriendly to use the word "curse" to describe the hormones in our bodies, but who can completely get rid of its control over us? Even the coolest and most rational woman should spare some energy to deal with the comprehensive emotional response of PMS once a month. The absence or strike of any of the three main hormones in our body-estrogen, progesterone and testosterone-may affect your physical strength, thoughts and emotions. Studies have found that the more hormones in the body, the worse the physical condition, especially during menstruation. Therefore, female athletes should try to avoid menstrual cycle when participating in important competitions, because this period is the worst period of physical fitness. It is a new fitness concept to adopt different exercise methods according to different stages of menstrual cycle.
Although we are not athletes, we are also one of the busy urban women. Scientifically arranging your own fitness plan can save time and achieve remarkable results. Why not?
Hormones affect slimming effect
Make a fitness plan according to hormonal fluctuations? It's unheard of. This is the latest scientific discovery. Research shows that the secretion of hormones not only affects women's mood all the time, but also has a considerable impact on the effect of exercise and fitness. Sports experts suggest that adjusting the fitness plan according to the hormone secretion in several different stages of the physiological cycle can not only make the fitness effect get twice the result with half the effort, but also exercise the normal life of hormones in the body.
Pre-menstrual period (after menstruation 1- 10 days)-beneficial to lose weight.
Characteristics: During this period, estrogen secretion is vigorous and can last for about 14 days. This 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. The early stage is also a good time to lose weight and shape up. 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 (the first 1 1- 19 days)-the best time to lose weight.
Features: Women generally ovulate after menstruation 14 days. After the estrogen secretion reached the peak, it began to decrease at this time, while the progesterone secretion began to increase. When estrogen and androgen are secreted vigorously, it will accelerate the absorption and consumption of carbohydrates, fats and protein in the body, so the first 4-5 days of ovulation is the best time to do aerobic exercise. These two hormones will lead to the preservation of water in the body. If you don't do aerobic exercise, edema and weight gain may occur.
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. You can also take part in other advanced aerobic exercises, such as rhythmic gymnastics and dance classes.
Late stage (day 20-28)-Suitable for strength training.
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. Exercise is the best way to eliminate premenstrual discomfort. May wish to choose swimming, yoga and other activities with strong entertainment and weak competition. If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.