Fitness plan before, during and after women’s menstrual cycle

　　Early stage (days 1-10 of menstruation)

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During this period, the secretion of estrogen is strong, which can last for about 14 days. It is a period of depression and stress.

Fitness items:

You should choose gentle freehand exercises, such as simplified Tai Chi, yoga, etc. If you still feel irritable before you start exercising, slow walking, jogging, slow skating, or slow swimming can all be helpful.

It should be noted that the intensity of the above-mentioned activities should not be high and the time should not be long. You must avoid participating in sports that require skills and reaction ability, such as tennis and squash. These sports may make you irritated and have mood swings due to mistakes and losses.

　　Mid-term (days 11-19)

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female Generally, ovulation occurs on the 14th day of menstruation. After estrogen secretion reaches its peak, it begins to decrease, while progesterone secretion begins to rise. The absorption and consumption of carbohydrates, fats, and proteins in the body will accelerate, so the first 4-5 days of ovulation are the best time to do aerobic exercise. Without aerobic exercise, bloating and weight gain may occur.

Fitness items:

You should run, swim, and bike for 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 period (days 20-28)

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Progesterone secretion reaches its peak in the 3rd week and begins to decline in the 4th week. At this time, you are almost back to the initial physiological state. You can do longer aerobic exercise on days 20-24, but on days 24-28, exercise time, frequency, and intensity should be gradually reduced.

Fitness items:

In addition to the sports mentioned in the mid-term, you should also do some additional strength training, and try to avoid participating in sports that require skills and reaction ability. Also remember that exercise is the best way to eliminate the symptoms of premenstrual discomfort. Choose activities that are more entertaining and less competitive, such as swimming and yoga.