What is the full text about?

1.？ Can you exercise during the physiological period?

2.？ What kind of exercise should I choose during my physiological period?

3.？ Matters needing attention in physical exercise

4.？ Is it better to lose weight through physical exercise?

First of all, when we say physical exercise, it must be based on my sister's thesis that there is no dysmenorrhea. If you are as miserable as the picture below, you don't even want to go to work. What sport are you talking about? So, please take good care of your health.

Strictly speaking, the answer is: you can exercise, but you can't take part in strenuous exercise.

It's already a river of blood. Do you want me to exercise? Inner voice

Sister paper, purely for physiological reasons, participating in proper exercise during menstruation can promote blood circulation in the body, reduce pelvic congestion during menstruation, and make you no longer feel abdominal pain, abdominal pain and other bad feelings. In addition, the alternating contraction and relaxation of abdominal muscles and pelvic muscles can promote menstrual blood discharge, reduce the contraction time of uterus during menstrual period and reduce the duration of discomfort. Therefore, participating in moderate-intensity exercise and fitness during menstruation will not only do no harm to the body, but also alleviate the discomfort caused by the physiological period to a certain extent.

I'm in a bad mood and don't want to move! Inner voice

During the physiological period, many sister papers will be grumpy like eating explosives, showing that others owe you tens of millions of feet every minute. At this time, it is even more necessary to relieve and relax emotionally. At this time, taking part in proper exercise can adjust the process of excitement and inhibition of cerebral cortex, make people feel happy, reduce menstrual irritability, anxiety, drowsiness and other symptoms, and put an end to the vicious circle. After all, if you are always nervous and anxious, your body will continue to be in a state of tension, which will aggravate the discomfort during menstruation.

In fact, there is really no need to talk about sports discoloration as soon as it reaches the physiological period. After all, many experiments have proved that girls with exercise habits have less dysmenorrhea and less menstrual syndrome than girls without exercise. If you want to relax during your menstrual period next time, please try to be active at ordinary times!

During the female physiological period, we should pay attention to controlling the amount of exercise. The exercise time should not be too long, and the amount of exercise should not be too large. It is mainly to promote blood circulation, mobilize visceral function, absorb nutrition and hematopoietic function, replenish qi and blood, and relieve menstrual discomfort.

In the first three days of menstruation, decide the exercise form according to your own situation, mainly gentle, soothing, relaxing and stretching exercises, such as meditation yoga, elementary gymnastics, or just doing some simple stretching exercises at home. Of course, you can also follow the coach's advice and choose the exercise that suits you.

On the fifth day of menstruation, the body began to recover. At this time, you can start aerobic exercise such as walking and jogging. But we should avoid some ball games and heavy-duty sports.

First of all, you should understand that the significance of physical exercise is to regulate the body, not to achieve the purpose of reducing fat and shaping through exercise during this period.

Physical exercise should follow the following points:

( 1)? Reduce the amount and intensity of exercise.

Our purpose is to help the blood flow and relieve the pressure through these light exercises, but we should avoid long-term, high-intensity and large-volume exercises, so as not to aggravate dysmenorrhea or increase the amount of bleeding, and at the same time avoid some infections and even inflammation caused by menstrual blood reflux.

And! More terrible than inflammation is the proliferation of endometriosis. If the exercise is improper or too intense, some active endometrial cells may form chocolate cysts on the ovaries, which will not only bring dysmenorrhea, but also lead to infertility. So if you feel tired or find that the amount of bleeding suddenly increases or decreases, stop immediately!

(2)? Avoid simple training of lower limb skeletal muscles and pelvic floor muscles, and focus on whole body training.

During physical exercise, you must avoid putting pressure on the abdominal cavity and lifting your legs too high, otherwise you may have a hearty feeling of "blood collapse" ...

At this time, it is not appropriate to do strength exercises such as push-ups and abdominal rolling to increase abdominal pressure, so as to avoid excessive menstrual bleeding, menstrual blood reflux and even change the position of the uterus; At the same time, it is not suitable for running and other pure lower limbs and private parts to rub too much, so as to minimize pelvic floor muscle congestion and improve systemic blood circulation, which is more conducive to his menstrual health.

(3)? Avoid superficial activities

Let's refuse swimming at this time. Even if you are in good health and use high-tech tampons, your resistance will be weak during menstruation and your reproductive system will be easily attacked. Moreover, there are many bacteria in the swimming pool and it is easy to get infected. Please stay away from cold water at this time, ok? If surface activities must be carried out, then soaking in hot feet is also excellent.

Is there a difference in the equipment for physical exercise?

The most important thing in physical exercise is to prevent side leakage. I believe that most girls have had this embarrassing experience of getting blood on their pants, and I absolutely don't want this to happen again. ...

Therefore, when exercising during the physiological period, you should avoid wearing shorts and tights and try to choose dark colors. At the same time, it is recommended to bring a dark coat or shirt in case of emergency! At the same time, it is best to choose a loose coat, otherwise tight clothes will make abdominal distension more obvious, and at the same time, it will make the already nervous stomach pressure even greater. Yoga clothes and loose sportswear are good choices.

There is also a private equipment problem-menstrual towel or tampon?

The trouble of menstrual towel will be particularly obvious during exercise. In the process of repeated rubbing during exercise, I believe that your thigh root will also hate winged angels. This experience is probably the same as a boy's chest bleeding when running a marathon. The pain is silent ... plus the airtightness brought by the menstrual towel, if you encounter sweating, do you want to run away for a minute? ...

So at this time, especially when strenuous exercise is needed (although it is not recommended, it is not excluded to have iron-grade sister paper, and you have to run a marathon at this time), it is time to consider tampons.

This last question may be a powerful driving force for many sisters to exercise during the physiological period, because I heard that exercise during the physiological period is better for losing weight ~ ~ Let's first understand the female physiological cycle. With the regular rise and fall of various hormones in a menstrual cycle, the metabolic level of women does change regularly. The normal cycle is divided into four parts:

Follicular phase (prophase): the period of menstrual cramps, with a period of 1-7 days;

Follicle period (post): the period from the end of menstruation to ovulation, with a cycle of 8- 14 days;

Ovulation period (prophase): one week after ovulation, the cycle is 15-2 1 day;

Ovulation period (post): the second week of ovulation period, until menstrual cramps, the cycle is 22-28 days;

If the average value of metabolism in the whole cycle is taken as the standard, the highest point of metabolism appears in the late stage of ovulation, that is, one week before menstruation. But! Girls, don't be too happy. Do you think you can eat hot pot hamburgers and French fries that week? ! Tucson's pattern is broken! After the previous week, the average metabolism increased by 6.7%.

And! Only the basal metabolic rate increased by 6.7%, instead of the total daily consumption. It means that even if you consume more than 2000 calories a day, your basal metabolism is around 1200- 1400, and you can only consume 80 calories a day after improvement. What's more, the base generation of most sister papers is not that high!

So instead of thinking that you can eat more and wait for consumption when you come to your period, you might as well act honestly at ordinary times. Hormone changes will not improve your fat burning level, not only the fat burning level, but also the rate of carbohydrate decomposition, maximum oxygen uptake, lactic acid accumulation level, calorie consumption and other indicators after exercise, which are only related to exercise content, not menstruation. Eating more sugar during the physiological period is just a placebo. This slimming "welfare period" is not as powerful as you think!

Finally, I wish you all a good menstrual period and no dysmenorrhea!