The aunt's scientific name, menstruation, is actually a spontaneous increase in the female endometrium, vascular proliferation, gland growth and secretion, and endometrial collapse and accompanied by periodic changes in bleeding. This periodic vaginal bleeding or uterine bleeding occurs once every other month or so, called menstruation. The English is called the Menstrual Cycle physiological cycle, abbreviated MC. Can I exercise during menstruation? The answer is yes, but there are two prerequisites: no pain and normal amount. Â Recommended sports during menstruation: How to eat during menstruation will not be fat? One week before menstruation, because of fluctuations in hormone secretion and changes in body fat, we usually have such a situation: appetite is wide open and appetite is greatly increased, which is a natural physiological requirement. Â Will the menstrual cycle weight fluctuate significantly? Female body weight is affected by the physiological cycle, which is mainly affected by female hormone secretion. Â What should I do if my fat loss causes irregular menstruation? First of all, the causes of irregular menstruation are diverse. This problem cannot be determined 100% even by doctors. Therefore, we only talk about the main causes of irregular menstruation during exercise fat loss. So if you have a menstrual effect because of the above-mentioned incorrect fat loss methods, you should pay attention. The right amount of diet control, balanced nutrition, and the right amount of exercise are what we need to reduce fat. Acrylic Pepper Mill,Acrylic Pepper Grinder,Acrylic Salt And Pepper Grinder,Acrylic Grinder And Salt Mill Yongkang Lianyang Industry & Trade Co., Ltd , https://www.yklianyang.com
During menstruation, women's muscle strength will be worse, their resistance will be reduced, and there will be no mental state of exercise. If your abdominal pain is very severe, and even if you are weak and unable to get out of bed, it is recommended not to exercise, honestly. Lying down.
In the first day or two, the amount of menstrual blood is high, and it is easy to pass through the pain. It is better to rest and rehabilitate. After a few days, if the condition has been relieved, you can resume exercise. In fact, moderate exercise (such as brisk walking) can help promote blood circulation. Help the menstrual blood to drain and slow down the pain during menstruation. Of course, the exercise intensity and exercise time are recommended to be shorter than usual. For example, jog for an hour and change to run for half an hour.
However, not all sports can be carried out during menstruation. Some movements must not be practiced and must be banned.
Movements prohibited during menstruation:
1 high-intensity aerobic exercise, such as long-distance running, sprinting, jumping, skipping, etc.
2 Interval training combined with aerobic and resistance training, referred to as HIIT
3 abdominal exercise, such as sit-ups, curling, and hula hoops, etc.
4 Any pelvis is higher than the heart. It is recommended to keep the pelvic position lower than the heart during menstruation. Otherwise, the special constitution may increase the risk of endometriosis. Therefore, for example, the hip bridge and the inverted position should be suspended first.
5 Do not participate in sports in the water, such as swimming, so as not to cause infection and menstrual disorders.
1 strength training of the upper limbs, such as the use of dumbbell training exercises, the use of mineral water bottles without dumbbells at home, can carry out some lifting, flat movement
2 Jogging, as long as the body can withstand, you can jog, pay attention to the speed of control should not be too fast, and the time should not be too long.
3 Yoga or stretching exercises with soothing and relaxing movements. Avoid stressing the abdominal cavity during exercise and avoid raising the leg position too high.
PS: Although these exercises can be carried out during menstruation, it is still recommended that if there is no special need, try not to exercise for the first 1-3 days, and gradually resume exercise after the fourth day.
In menstruation, we usually see that many girls are still "appetizing," and most of the foods used to satisfy their appetite are high-calorie foods. In fact, in menstruation, our body is not like before menstruation - the volatility of hormones will make us particularly want to eat, but we still want to eat a lot of things, I have to repeat it again, we "think" to eat a lot thing.
Yes, I want to remind everyone that the appetite in menstruation is generally open, and it is generally our psychological effect, which is “thinkingâ€. Maybe we are too restrained by ourselves. Many foods have been missed. We may have used to eat some snacks before, but in order to reduce fat, we have not restrained for a long time. For various reasons, we will always want to find an excuse to satisfy ourselves, and menstruation is a good excuse, because everyone thinks that menstruation is a special period, both physical and psychological.
In terms of metabolism and energy consumption. For every 1 °C increase in body temperature, the basal metabolic rate increases by about 13%. For most girls, basal body temperature increases by 0.3 to 0.5 °C after ovulation. According to the basal metabolic rate of 1200 kcal per day, the energy consumed during the menstrual period is only 47-78 kcal more than usual, which is equivalent to half an hour of walking. In other words, my aunt has worked hard to help you with the calories you burned. You can find it all when you eat a small piece of chocolate!
Ok, so much, I just want to tell you that if we have a big appetite in menstruation, it is all "thinking", not the real needs of our body. It’s okay to get fat when it’s time to eat, it’s just about eating and drinking. Therefore, the rumors that you will not get fat during menstruation are fake.
In the week before the physiological period, the secretion of estrogen decreased, and the secretion of progesterone increased, and there was retention of water in the female body (which is particularly affected by people who are prone to edema). At this time, the body weight will increase slightly; one week after the physiological period, Progesterone secretion decreases, estrogen secretion increases, metabolism increases, and water is easily eliminated from the body. At this time, the body weight will decrease slightly. But whether it is rising or falling, it is a normal physiological phenomenon.
1BMI and body fat percentage
BMI below 18, or body fat percentage below 16% (these two values ​​are for reference only, and vary from person to person), may affect your health and normal physiological cycle. Therefore, we must avoid excessive weight loss or excessive fat loss.
2 Is the fat-reducing speed appropriate? Does the fat-reducing speed have exceeded the average speed of 2 kg per week? If so, then you need to slow down. Because too fast fat loss can cause a lot of physical problems, such as decreased resistance, your body will use your illness or irregular menstruation to protest your atrocities.
3 diet heat is appropriate We often say that fat reduction needs to control calorie intake, but the diet calories can not be too low. Too low calories do not guarantee the basic functioning of the body, and therefore cannot maintain the basic functions of the body. The body automatically closes some physiological functions that are not necessary to sustain life, such as menstruation.
4 diet nutrition is balanced We should pay attention to add enough nutrients, pay special attention to the intake of protein and vitamins, they have a great impact on the normal synthesis and action of hormones. Grains, vegetables, fruits, meat, dairy products, oils and fats... are all indispensable.
5 exercise is a good way to reduce fat, but excessive exercise can make the body too tired, which affects the health and normal physiological cycle. Be careful not to exercise excessively during the fat loss process. What we need is the proper exercise mode and the appropriate exercise intensity.
6 Have you eat too much cold food? There are a lot of remedies for fat loss on the Internet: bitter gourd fat loss, lotus leaf fat loss, Mingliezi fat loss, green tea powder fat reduction... In fact, these foods that are said to reduce fat are not only The effect of reducing fat is minimal, and many of the foods are too cold. Long-term consumption is not good for women's health, especially for girls with cold constitution.
7 Is the spirit too nervous to reduce fat? It is a matter of great purpose, fighting with the instinct of lazyness and the original living habits. Therefore, it is very prone to tension, depression, sadness, stress, etc. when reducing fat. negative emotion. These emotions can easily affect our "good friends." So check to see if you are too restrained and put too much pressure on yourself? If there are similar problems, we need to adjust our mindset and behavior patterns.