What is a weight loss exercise suitable for menstruation

The weight loss exercises suitable for menstruation mainly include low-intensity exercises such as walking, yoga, swimming, Pilates, and hand training.

1. Walking

Walking is a low-intensity aerobic exercise that can promote blood circulation, relieve dysmenorrhea and bloating during menstruation. It is recommended to choose a flat road surface and maintain it for 30-45 minutes every day, with a moderate sweating speed. When walking, it is necessary to wear comfortable sports shoes to avoid prolonged standing that can cause pelvic congestion.

2. Yoga

It is suitable to practice Yin yoga or restorative yoga during menstruation, avoiding handstands and abdominal compression postures. Cat, cow, baby, and other movements can relax the muscles in the lower back and improve uterine blood circulation. Yoga mats should be used during practice, with room temperature maintained at around 25 ℃, and a single practice lasting no more than 60 minutes.

3. Swimming

Warm water swimming can reduce joint pressure, and the recommended water temperature is 28-30 ℃. Freestyle and backstroke have less abdominal pressure, so it is necessary to avoid vigorous leg movements. Before and after swimming, warm water should be replenished within 40 minutes, and the tampon should be replaced promptly after the swim.

4. Pilates

Improved Pilates Core Training can regulate pelvic floor muscles through breathing, and recommends movements such as buttock bridge, side lying, and leg lifting. During training, use a yoga mat and repeat each movement 8-12 times, taking care to avoid excessive stretching of the lumbar spine. After training, apply hot compress to the lower abdomen to relieve discomfort.

Fifth, Hands on Training

Wall push ups, sitting posture leg lifts, and other equipment free training can maintain basal metabolic rate. Each group takes a 1-minute break, with a total duration not exceeding 30 minutes. If dizziness occurs during training, it should be stopped immediately, and strength training should be paused when the menstrual flow is excessive.

Menstrual exercise should be adjusted according to individual physical fitness, and it is recommended to reduce the intensity of exercise in the first three days to 60% of the usual level. Moderate intake of warm water and iron containing foods such as red dates and beef before and after exercise. Avoid actions that increase abdominal pressure, such as jumping or squatting with heavy loads, and use breathable sanitary tampons or menstrual cups during exercise. If severe abdominal pain, dizziness, or sudden increase in menstrual flow occurs, exercise should be stopped immediately and medical examination should be sought. After the end of menstruation, gradually returning to a regular exercise plan, combined with dietary control, can achieve better weight loss effects.