Can you work out during menstruation There are 6 aspects that you need to pay attention to when exercising
"Good friends" are coming, it is very difficult for those female friends who love sports and fitness, if they dare not participate in any activities, they can only live a dull and listless life for a few days, can the menstrual period be the time to shape a good figure? Can women exercise during menstruation?
1. Avoid exercising when the amount is too high
The first two days of the menstrual period are always relatively large, and this time is less suitable for exercise (especially for more intense types of exercise!) Because the body is more likely to get tired during the menstrual period, it is recommended to rest more during these two days to avoid excessive burden on the body.
2. Moderate stretching, yoga as the mainstay
Moderate exercise can make the menstrual period smoother, and it can also help blood circulation and even relieve menstrual pain, which is actually beneficial! At the beginning of menstruation, many women will experience physical discomfort, so in the first three days of menstruation, you can decide on the form of exercise according to your own situation, mainly gentle, soothing, relaxing, and stretching exercises; Through these exercises, the blood flow in the body is smooth, and stress is relieved. The exercise intensity of stretching exercises and yoga is small, and choosing a combination of several simple exercises can relieve the discomfort during the physiological period, but the exercise time should not be too long, and it is very important to pay attention to the physical condition and adjust the exercise intensity at any time!
3. Avoid retraining
Excessive exercise can cause a burden on the uterus, affect menstruation and even cause menstrual pain. Therefore, if you want to increase the intensity of exercise, you can choose exercises such as brisk walking and stepping on indoor bicycles, and avoid intense running, jumping, and heavy training type sports. During menstrual exercise, be sure to avoid putting pressure on the abdominal cavity and avoiding raising the leg too high. If you feel tired or notice a sudden increase or decrease in your bleeding volume, stop exercising immediately.
On the fifth day of menstruation, the body begins to recover, and you can start aerobic exercises such as jogging and jogging, but you still need to avoid some ball games and exercises with heavy loads.
4. Avoid the pelvic position higher than the heart
Many girls are accustomed to lifting their feet before going to bed, but the action of the pelvic position higher than the heart will change the blood pressure, which is easy to make menstruating girls feel uncomfortable (such as handstand), so the action of making the pelvic position higher than the heart should be avoided during the physiological period! (Depending on your personal condition, try not to insist on raising your feet or doing a handstand if you feel uncomfortable.) )
5. Avoid participating in all kinds of water sports
Because menstruating women have weak resistance, the reproductive system is vulnerable to attack, swimming pools have more bacteria, and they are very susceptible to infection, so it is not advisable to take cold showers and wash feet with cold water to avoid menstrual disorders.
6. Avoid competitive competitions
Participating in these exercises during menstruation can easily lead to endocrine dysfunction and menstrual disorders due to high levels of mental stress. During menstruation, it is not advisable to participate in strenuous and vibration-heavy sports such as height, long jump, 100-meter race, etc., nor should it participate in push-ups, dumbbells and other exercises to increase abdominal pressure, so as to avoid excessive menstrual study, menstrual blood regurgitation and even changes in the position of the uterus.