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 golden period of weight loss.

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.