Day 1-7 after menstruation begins.
retention period
The recommended exercise time at this stage is 3~5 hours per week.
At this stage, don't try to lose weight by dieting or excessive 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 moderate unarmed exercise, 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 the month
Peak period
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 and are the best choices 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 menstruation
Flat fast period
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.
three
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.
Day 2 1-28 after menstruation
Slow moving period
You can continue the previous stage of aerobic exercise, but you also need some strength training, and the exercise time can be kept at about hours per week.
Doing yoga for 30 minutes every day 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.