Many people think that the physiological period can not exercise, which is a big obstacle for the friends who are losing weight. In fact, the physiological period to do some soothing exercise, not only can lose weight, but also can accelerate the blood circulation. Here are a few recommended ways to exercise.
What exercise can be done to lose weight during menstruation
1. flat exercise
Flat exercise is very fat burning, the average person even adhere to five minutes is very difficult. The good thing about it is that although it trains your muscles, it doesn't harm the health of your uterus, so it's wonderful to use it to lose weight during your physiological period.
2. Leg Exercises
Lying on the bed, do some simple leg exercises, for example, legs apart and then together, so seemingly simple action, repeat a few groups, and continue for 15 minutes, you leg muscles get a proper exercise.
3. Stretching Yoga
Yoga is a woman's best friend, in addition to eliminating fat, but also shape, and some of the curls and stretches, but also on the elimination of menstrual cramps.
\ \ Slimming warm-up period /
Physiological period after the start of the first 1 ~ 7 days Slimming success index: ★★★★★
① exercise frequency: 3 ~ 5 hours a week
② suitable for exercise: yoga, jogging
③ avoid: tobacco, alcohol, spicy, fried, cold and Sour food, so as not to cause poor blood circulation lower limb edema; try to eat too little salty food, so as not to cause the body edema phenomenon.
④ more food: drink more water to replenish the body's water loss; can eat more food containing iron and can improve the absorption of iron plant protein.
This phase of the weight loss intensity can not be too great, the time can not be too long, the main goal should be placed on the "shape"; exercise can do some stretching exercises and yoga exercises, not too intense.
② suitable for exercise: running, swimming, cycling, dancing and other aerobic exercise
③ avoid: fat peak, avoid high-calorie, high-fat physical
④ eat more: nuts, dark green vegetables, beans and other good metabolism food
physically and psychologically, it will be a month in your It's the best time of the month to feel energized, physically and mentally, and the best time to lose weight. You can customize a strong exercise program to burn calories; even dancing and difficult exercises that you normally wouldn't dare to try are easy to take down.
In addition to exercise, how to eat to make slimming twice as much? The first thing you need to do is to get your hands on some of the most popular foods in the world, and you'll be able to do it in a way that's easy for you to understand. ③ more food: vegetables and fruits and other high-fiber food, nuts and other vitamin B food
Although this period of time may not be as obvious as the last phase of the slimming effect, but the slimming effect is also good. You can do some calorie-consuming exercise, such as tennis, long-distance running, jumping rope can be, but be careful not to over-taxed.
Diet is to continue to consume food containing vitamin B to prepare for the next period; at the same time, consume high-fiber food to increase the level of magnesium in the blood. Accelerated slimming program:
① Exercise frequency: 3 hours a week
② Suitable for exercise: yoga, swimming
③ Avoid: fried salty food
④ Eat more: meat, eggs, fruits and vegetables, water, dates
This stage is mainly to be through a number of recreational exercise to calm the mood, such as yoga or intellectual games. For example, yoga or intellectual games.
Reduce the pre-pre-phase syndrome. Eat a diet high in protein to replenish the nutrients you lose during your period. Drink plenty of water and eat vegetables and fruits to reduce pelvic congestion during menstruation; but eat less salty food to avoid swelling during menstruation.
Knowing the "physiological cycle slimming method", you still dare to eat during the physiological period?
The first day: the recommended rest
Do a good job of abdominal warmth and eat a light diet, while you can eat a moderate amount of some iron-rich food to ensure that the blood of the reconstruction, apples, spinach, beef are good choices, can not eat stimulating food.
The second day: to walk mainly
Try not to do the exercise involving the waist and abdomen force, bending over as little as possible. This will help the lining of the uterus to be discharged and circulated, and during this period, drink plenty of warm water, and eat the same as on the first day.
Day 3: You can do some aerobic training in moderation, do not do training involving the waist and abdomen, and increase the intake of protein in your diet to prepare for the next strength training.
The fourth day: small intensity strength training with aerobic training or simple aerobic training
The fourth day of menstruation, estrogen began to slowly recover, this is a good period of fat loss, because estrogen can rearrange the fat distribution, the fat accumulated in the chest and hips. At this time, training is mainly fat burning, while stimulating the secretion of estrogen, which can achieve the effect of breast enlargement. If you feel pain, you should stop training involving the waist and abdomen.
The fifth day: restorative strength training and aerobic training
At this time, the menstrual period is basically eliminated, belonging to the tissue regeneration and reorganization stage, while the estrogen level has not returned to the most normal level. At this point, you can do some recovery strength training, such as small weights, multiple sets of bench press, push-ups, etc., if you feel uncomfortable, stop training.
Day 6: Aerobic training, supplemented by strength training
Most of the female friends in the sixth day of the basic almost gone, so you can resume training, of course, due to the recovery of estrogen is not complete, aerobic fat burning is still very effective, so the aerobic is still the main fat-burning.
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Seventh day: normal training training day
In addition to some reasons for menstrual disorders or abnormal friends need to ensure that rest, most of the girls have passed the physiological period. At this time, the hormone level has returned to a basically normal state, suitable for anaerobic with aerobic training mode. This is because there are still quite a few things to be aware of when exercising during physiology.
The first and most important thing is not to engage in high intensity training or exercise. During the physiological period, our body is in a relatively fragile state. However, high-intensity training will make our body produce a certain degree of fatigue, not only is it likely to be injured, and may even lower the immunity!
Try not to take part in exercises that will leave you 'hanging upside down', and exercises that will squeeze your abdomen, such as curls. This is because it's likely to back up your menstrual blood and trigger an infection.
Finally, try to minimize the percentage of lower body exercise during cardio. The encyclopedia recommends elliptical machines, rowing machines, and dynamic cycling, running and so on, do not care about these days.
Then, in the physiological period, what should be practiced?
Generally speaking, during the physiological period, the time and intensity of exercise should be reduced a little. If you normally exercise for an hour at a time, then during the physiological period, you need to adjust to 30-50 minutes according to your own level of exercise and habits.
In addition, it is better to take a break, especially in the first two days. Not only will it cause a lot of inconvenience in life, in addition, if excessive accumulation of abdominal cavity, or will cause bad results. Generally speaking, yoga, Pilates, stretching relief, and self-weight-based strength training, are acceptable Oh!
If you find it difficult to grasp the scale of "medium intensity" and "relief", you can try to use the "physiological period relief" in the Hot Fitness App to train. Starting on the fourth day of your period, you can gradually restore your body's functions and relieve the discomfort caused by your period.
Eat this way for better results!
Physiological period, be kind to yourself, do not condemn your mouth Oh! So, dieting is not a good choice. On the contrary, we should be more than fitness to eat a little more food containing iron, as well as protein from plants. Drink lots of water, especially warm water! By replenishing the lack of water in the body in a timely manner, it can help us flush out toxins, and even more so, it can promote the discharge of essence and blood in the body!
Physiological period of the excellent weight loss food: high fiber food, fruits, vegetables, whole wheat bread, oats!
As little as possible of the intake of salt, can effectively reduce the degree of edema Oh! Do not eat raw cold, cold food. Cold drinks, seafood ... just quit, this can prevent poor blood circulation, more can reduce edema!