How to exercise during menstruation?

Stretching out and holding out the chest is the goal pursued by every woman, so exercise has become a habit, but the special period that comes as scheduled every month always bothers women, and many people's regular exercise will also make their physiological period disorder. What is the reason? To this end, the reporter interviewed Lu Yifan, a professor at the Sports Medicine Research Office of Beijing Sport University.

"Women in the physiological period will cause a lot of trouble if they do not exercise properly." Lu Yifan said that research shows that people who engage in sit-ups, dumbbells, swimming, playing basketball, volleyball and other activities account for a considerable proportion of people with irregular menstruation during or before this period. This is because strenuous exercise inhibits hypothalamic function, causes abnormal endocrine system function, and interferes with the formation and cycle of normal menstruation. Some people even change the position of the uterus. In addition, strenuous exercise during menstruation may also cause uterine prolapse, especially weight-bearing strength exercises.

This is not to say that women can't exercise during the physiological period. As long as it is not severe dysmenorrhea, hypervolemia and functional uterine bleeding, you can engage in some exercise properly. It can effectively improve and improve the functional state of human body, promote blood circulation, especially improve the blood circulation of reproductive organs in pelvic cavity, and reduce congestion. At the same time, exercise can also make abdominal muscles and pelvic floor muscles contract and relax, which is beneficial to menstrual blood discharge and can relieve menstrual discomfort. You can choose ball games, such as table tennis and softball. These sports venues are small and have a small range of motion. You can also jog, and the stride is slower than walking.

As for the appropriate amount of exercise and exercise time during this period, there is no certain rule, but it varies from person to person. "However, there is a general reference standard with three main points." Lu Yifan pointed out: first of all, the feeling of fatigue can disappear after sleep; Secondly, the amount of bleeding did not increase; Thirdly, there is no abdominal pain, which means that the amount of exercise and time are more appropriate.

Of course, there are also some noteworthy problems in doing exercise before and after the physiological period. Some people exercise irregularly at ordinary times, so be careful not to exercise suddenly or increase the amount of exercise suddenly before the physiological period. At this time, it is best to keep the original exercise habits, reduce the intensity of exercise and shorten the exercise time. However, just after the physiological period, do not immediately resume the previous amount of exercise, but do some buffering restorative exercise, which can be controlled within 10-30 minutes according to personal physique.

"It is good to insist on exercise during the physiological period, but you should develop the inertia of exercise." Lu Yifan said that this can improve the body's immunity and help prevent diseases. Among them, sit-ups are simple and easy to exercise. In terms of exercise itself, the best performance of sit-ups under 30 years old should be 45-50 times/minute, 40-45 times/minute at 30 years old, about 35 times/minute at 40 years old, and 25-30 times/minute at 50 years old.

Finally, I wish you a happy fitness. You can ask our coach to answer your fitness questions.