Menstrual Cycle Exercise Tips

When you see the uterus raising its arms, do you know that it is actually curled up, only the size of a palm? To avoid blocked fallopian tubes, promote normal ovulation, and even regulate estrogen levels, it is especially important to adjust your exercise volume according to your menstrual cycle.

Menstrual Phase (3-7 days):

During menstruation, a woman's body is usually in a low-energy, low-hormone state. Therefore, it is suitable to choose some light exercises to relieve physical discomfort and pain while promoting blood circulation. Here are more detailed suggestions:

1. Walking: Walking for 30 minutes to 1 hour daily is a good choice. You can choose an outdoor environment to enjoy fresh air and beautiful scenery, or walk in an indoor corridor or on a treadmill.

2. Stretching Exercises: Performing some gentle stretches, especially for the abdomen, waist, and hips, helps relieve menstrual pain and tension. Stretching movements in yoga and Pilates are also very suitable.

3. Beginner Pilates: Beginner Pilates classes usually focus on core muscle exercises and improving body flexibility, while also providing good relaxation effects for the muscles around the waist and pelvis.

Follicular Phase (about 16 days):

The body begins to enter a higher energy state. This phase is suitable for introducing some aerobic exercises to improve overall health and fitness.

1. Aerobic Exercise Choices:

• Running: Running training 2-3 times a week, either outdoors or on a treadmill, for about 30-45 minutes each time, helps improve cardiopulmonary function and endurance.

• Swimming: If you have access to a swimming pool, you can choose to swim 1-2 times a week. This not only involves full-body exercise but also relieves joint pressure, making it a great aerobic exercise.

1. Training Intensity and Frequency:

• Initially, start with 2-3 sessions of exercise per week, each lasting 30-45 minutes. As you adapt, gradually increase the duration and frequency of exercise.

1. Precautions:

• Perform proper warm-up and stretching before exercise to protect your joints and muscles.

• Pay attention to nutritional intake, ensuring sufficient energy and protein to support exercise performance and body recovery.

• Always listen to your body. If you feel tired or uncomfortable, stop exercising and rest.

Ovulation Phase:

The body is in a high-energy state, suitable for high-intensity interval training (HIIT). This training method can effectively boost metabolism and fat burning, further shaping the body.

1. HIIT Training Schedule:

• Conduct HIIT training 2-3 times a week, each lasting about 20-30 minutes, including high-intensity exercise and short rest intervals.

• You can choose equipment such as running, stepping machines, bicycles, or swimming pools for HIIT training. You can also try HIIT exercises combined with bodyweight training.

1. Training Intensity and Recovery:

• Ensure that the high-intensity exercise duration in each training session does not exceed 1 minute, and control the rest time between 1-2 minutes, ensuring adequate recovery time for the body.

• Perform full-body stretching and relaxation activities after HIIT training to help reduce muscle fatigue and soreness.

1. Diet and Hydration:

• After HIIT training, replenish sufficient water and carbohydrates in a timely manner to ensure body recovery and energy replenishment.

Luteal Phase:

The body starts preparing for the new cycle. It is suitable to choose moderate-intensity aerobic exercise to stay active. As menstruation approaches, slow down for relaxation activities.

1. Moderate-Intensity Aerobic Exercise:

• Activities such as brisk walking, light jogging, and cycling for about 30-45 minutes each time can improve cardiopulmonary function and metabolism.

• Ensure the exercise intensity is moderate, not overly tiring or excessive.

1. Relaxation Activities:

• Near menstruation, choose activities like yoga, tai chi, or gentle stretching exercises to help reduce tension and anxiety.

1. Diet and Hydration:

• Ensure adequate hydration before and after exercise, and appropriately supplement carbohydrates and proteins to maintain energy and nutritional balance.