How to exercise during physiological period Physiological period exercise considerations

The monthly physiological period is a nightmare for many girls, even if they are lucky enough not to have menstrual pain, they are still lazy and do not want to do anything, even work, reading can not concentrate, not to mention exercise. But you know what? Do some moderate exercise during the physiological period, not only will not cause harm to the body, but also can make the body more healthy, and some people even say that exercise during the physiological period can also lose weight. Take a look at our compilation of physiological period exercise knowledge book.

Why can exercise during the physiological period

Is it good to do exercise during the physiological period? This question has always troubled many girls. The correct answer is yes, there is no reason why you can't exercise when you have your physiological period, as long as it is under the condition that your body can carry the load. Even if you can't move during the first three days of your period because of menstrual pain, doing some simple stretching exercises can soothe the discomfort of menstrual pain. In addition, maintaining a good, regular exercise routine is also very helpful in relieving menstrual pain. In the early days, it was recommended not to do exercise during the physiological period, mostly because of the fear of menstrual blood leakage, but nowadays girls have tampons and moon cups to use, so there is almost no trouble of menstrual blood leakage. As long as the exercise is something that your body can normally handle, and you don't have too much discomfort such as abdominal pain or headaches, it's perfectly fine to follow your usual exercise routine and reduce it a little according to your body.

Four benefits of physiological exercise

In addition to maintaining good exercise habits, there are four special benefits of exercising during the physiological period.

Benefit 1: Reduce edema

Many girls are troubled by edema during the days of menstruation, their faces look especially big, their legs are especially thick, and the whole person looks very uninspired. During the physiological period to do exercise, you can accelerate the body metabolism, easily solve the edema problem, the whole person looks as good as usual.

Benefit 2: Improve low mood

The days before and after the arrival of good friends, often fall into the inexplicable melancholy? This time do not fall into the food trap, start eating and drinking, put on comfortable sportswear to do some exercise. The dopamine secreted during exercise can help boost positive emotions and clear away your physiological depression.

Benefit 3: Relieve menstrual discomfort

Most girls have experienced, at one time or another, that menstrual pain can be really painful and can make you want to kill someone. Although menstrual pain has a lot to do with physical fitness, physicians recommend long-term and regular exercise habits to help relieve the pain during the physiological period. If you usually have the habit of exercising, it is recommended to maintain it as much as possible during the physiological period in order to achieve the effectiveness of regular exercise.

Benefit four: maintain the weight loss effect

The most fearful thing about weight loss is that one day fishing, ten days in the sun. Not exercising during the physiological period, and eating and drinking, will certainly greatly reduce your weight loss results. To achieve weight loss goals, the best way is to continue to exercise and diet plan. During the physiological period, you can slightly reduce the amount of exercise in line with your physical condition, but maintain the basic fat burning progress, in order to see the weight loss results oh.

One week exercise menu during the physiological period

So what is the best exercise to do during the physiological period? The following we have compiled the opinions of fitness experts and physicians, compiled a variety of exercise methods suitable for the physiological period, designed a physiological exercise menu.

Day 1: Simple yoga stretching

The first day of your menstrual cycle is often the most uncomfortable time. If your menstrual blood flow is normal and there is no particular discomfort, you can do some simple yoga stretches to help relax. If you can't even get out of bed, practicing abdominal breathing or doing yoga baby pose (kneeling position with your body stretched forward against the floor) can help ease menstrual pain.

Day 2: 20-30 minutes of slow walking

On the second day, the symptoms are usually less severe than on the second day, so you can go for a slow walk in the park to relax your body and mind. If you want to burn more calories and your physical condition allows it, you can change your slow walk to a brisk walk.

Day 3: Jogging for 20-30 minutes

The third day is usually the last day of heavy bleeding. If there is not too much discomfort, you can start jogging to get your body back in motion, which can also boost your metabolism, eliminate edema and enhance positive emotions.

Day 4 and 5: 20-30 minutes of aerobic exercise

On the fourth day of the menstrual period, the body is usually almost back to its original state. At this time, you can start doing aerobic exercises such as aerobic dance, open and closed jumping, cycling, etc. It is better to make the body sweat a little bit for a better metabolism and to burn fat.

Day 6 and 7: Normal weight training

Generally, the bleeding on the sixth day is not much, and there will be less problems with hypotension. If your physical condition allows, you can almost do the normal heavy training content. If you feel that your physical strength is still relatively poor, you can do a few cycles less. The 7-20 days after the menstrual period is a good time to lose weight because the metabolic rate in the body becomes faster due to hormonal changes, so you can start preparing for this on the sixth day of the menstrual period.

Precautions for exercising during the physiological period

Although the advantages of exercising during the physiological period outweigh the disadvantages, there are still some things that need special attention.

1. Do not diet

During the physiological period, the body needs nutrition and it is not suitable for special dieting. If you are worried about gaining weight, exercise can help burn calories without the need to diet to lose weight.

2. Pay attention to the problem of low blood pressure

During the physiological period, it is easy to have low blood pressure. If you do handstands, heavy training and other instant movement, it will make the blood move to the limbs, causing dizziness and other symptoms, so you should be especially careful. Although it has been proven to be nonsense that doing handstands during the physiological period will make the menstrual blood flow backwards, girls who usually already have low blood pressure problems should still pay attention.

3. Avoid swimming

Although swimming itself is good for your body and there is no problem with using tampons in the water, it is better to avoid swimming in public pools full of bacteria during your physiological period for hygiene reasons, as your vagina is easily infected.

4. Be careful if you have uterine fibroids or other diseases

The above exercises that can be done during the physiological period are applicable to healthy girls in general, but if you have diseases such as fibroids, it is best to consult your doctor before doing exercises. In addition, do not force yourself too much during exercise, as long as you feel unwell, you can pause. After all, the physiological period still has some impact on physical strength, do not expect yourself to do the same level as usual.