1~7 days after the onset of menstruation

The recommended exercise time at this stage is 3~5 hours per week.

At this stage, don't try to diet or lose weight with strenuous exercise, but focus on "shaping". The early menstrual period is also a good time to keep fit. Excessive dieting can easily lead to dehydration but can't reduce fat.

You can choose gentle unarmed movements, such as simplified Tai Ji Chuan and Pilates. If you still feel restless before doing unarmed exercise, walking, jogging and slow skating are all helpful.

7~ 14 days after menstrual peak

Try to keep the frequency of exercise for 2 hours every day or every other day, and keep at least 7 hours of exercise every week.

● Running, swimming and cycling are particularly easy to burn calories, which is the best choice for people who want to lose weight.

At this time, you can try various aerobic exercises that interest you, such as rhythmic gymnastics, Latin dance and ballet. Because your physical quality and acceptance are first-class, not exercising is a waste.

14~2 1 day after normal menstruation

Treadmill, aerobics and some equipment exercises can help you burn calories during this time, while tennis and ball games are the best choices. ● If you don't have time to go to the gym, you can choose skipping as a way to lose weight, jumping more than 200 times every morning and evening, and the weight loss effect is very obvious.

It is best to use the rest day to go outdoors for long-distance aerobic exercise such as long-distance running and mountain climbing, which is an excellent consumption of fat and heat.

265438+ 0~28 days after menstruation

You can continue the previous stage of aerobic exercise and also need some strength training. The exercise time can be kept at about 3 hours per week.

● You may wish to practice yoga for 30 minutes every day, which can make your body soft and feel peaceful. At the same time, proper pelvic stretching posture can promote blood circulation and reduce edema and dysmenorrhea.

If you prefer the gym, spend at least 20 minutes every day demonstrating your skills on the dance machine, rowing machine and treadmill.