1. How to exercise to lose weight during menstruation
But then again, if you have the habit of exercising regularly and stop planning exercise as soon as you find premenstrual discomfort, will you stay on the sofa for two weeks? In order not to interfere with your daily life, next we will teach you a few relaxation exercises that can be done safely during menstruation; You will find that moderate physical exercise can make you rosy, clear and charming from the inside out!
1. 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 in the evening, holding your hand or walking with your baby lover will not only make you feel happy quietly, but also feel full of body and mind because of exercise!
2. Jogging 15~30 minutes
If you have a feeling of going 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 accelerate the consumption of body energy, 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 together, which is the perfect exercise to release our 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.
5. Dance to see the mood.
Dancing with big moves doesn't sound like a feasible thing during the physiological period; But if your situation is not too bad, dancing can actually help you improve your heart and lung function and promote blood circulation, but it can make menstrual blood flow smoother. And have you ever found that dancing is actually the least like sports; Looking at yourself in the mirror, who has rhythm, who is energetic and who is neat, have you forgotten that you are still in the pain of your physiological period?
Dancing can not only show your charm and affirm yourself, but also make your body feel weak and tired. After dancing, you can make your whole person look brand-new and reproduce your happy and carefree self! In addition, dancing at night can make you feel more relaxed and make the whole person look particularly attractive than during the day. Now, just choose your favorite dance music and dance together!
2. Precautions for menstrual exercise
1. Reduce the amount of exercise: it is advisable to take part in some sports that you often practice, such as jogging, gymnastics, boxing, table tennis and shooting.
Shorten exercise time
2. Shorten the exercise time and slow down to reduce the amount of exercise and relax the muscles.
Avoid taking part in strenuous and excessive exercise.
3. Avoid strenuous and excessive exercise: it is not advisable to participate in high jump, long jump, 100-meter race, football and other sports during menstruation, nor do strength exercises such as push-ups and dumbbells to increase abdominal pressure, so as to avoid excessive menstrual bleeding or change the position of the uterus.
3. Foods to lose weight during menstruation
1. Red beans
Red beans are sweet and sour, which can help you replenish qi and blood while detoxifying. Red beans are the best choice if your legs are edema during menstruation.
2. Macroalgae
Kelp can reduce the deposition of fat on the blood vessel wall and let the toxins in the blood be excreted. In addition, it is found that cooked kelp has better effect.
garlic
Garlic can reduce the production of cholesterol in the blood, help increase high-density lipoprotein, and replenish enough energy for you during menstruation. If you accidentally eat a big meal, you can always eat a little garlic to make up for it.
4. Chinese yam
Yam contains a lot of mucin, which can prevent fat from depositing on blood vessels and keep enough blood protein for you, so that you won't be undernourished because of excessive blood loss.
5. Dairy products
Orolic acid can not only make cholesterol deposit on the arterial wall, but also optimize the hormones in menstrual period, so that you can slim your waist and not your chest.