Good fitness plans for women in different physiological periods
Days 1-10 of the beginning of initial menstruation
Characteristics:
During this period, estrogen secretion is strong and can last for about 14 days. It is a period of depression and stress.
Fitness Program:
You should choose gentle freehand exercises, such as simplified Tai Chi, yoga, etc. If you are still upset before you start doing freehand exercise, slow walking, jogging, slow skating, and slow swimming can all help.
It should be noted that the intensity of the above activities should not be high or the duration should not be long. You must avoid participating in sports that require skill and reflexes, such as tennis and squash, which are not suitable. These sports may cause you to be angry and have emotional swings due to mistakes and losses.
Mid-term Days 11-19
Characteristics:
Women generally ovulate on the 14th day of menstruation. After estrogen secretion reaches its peak, it begins to decrease, while progesterone secretion begins to rise, and the absorption and consumption of carbohydrates, fat, and protein in the body will accelerate, so the first 4-5 days of the ovulation period is The best time to do aerobic exercise. If you don't do aerobic exercise, you may experience swelling and weight gain.
Fitness Program:
Running, swimming, and cycling should be practiced as long as possible. These exercises are particularly easy to burn calories and are the best choice for people who want to lose weight.
Late days 20-28
Characteristics:
Progesterone secretion peaks at week 3 and begins to decline from week 4, when you are about to return to your initial physiological state. Longer aerobic exercise can be done on days 20-24, but on days 24 - 28, the exercise time, frequency, and intensity should be gradually reduced.
Fitness Program:
In addition to the exercise mentioned in the mid-term, you should also do some additional strength training and try to avoid participating in sports that require skill and reflexes. Also remember that exercise is the best way to eliminate premenstrual discomfort. Choose recreational and less competitive activities such as swimming and yoga.
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