Whether you have a long-term exercise habit or you only exercise occasionally on a whim, you must have experienced times when you felt down or bored and didn’t feel like moving, or even when you did exercise, the results were not very good, right? The fluctuation of hormone secretion in your body not only has a negative impact on your mood, but is also one of the factors that affect your athletic endurance, the chance of sports injuries, etc. In this case, why not follow the unique physiological cycle stages of us women and engage in individual sports that are suitable for us, thereby reducing frustration and the possibility of injury?

According to the website of the American magazine COSMOPOLITAN, the physiological period can be roughly divided into four stages: menstrual period, follicular phase, pre-luteal phase and late luteal phase. The following will recommend suitable sports according to the 4 stages!

Menstrual period (1st to 7th day of menstrual cycle) → Yoga, walking

Exercise intensity:★

When that comes, it is simply mental torture every 28 days! Stomach pain, irritability, sudden hemorrhage at any time... Therefore, during this painful period, you should wait until the menstrual period is over before doing intense ball games, cycling, boxing and aerobics. At this time, not only your exercise endurance is lower, but also the abdominal discomfort can easily affect the effectiveness of exercise. Therefore, it is suitable for gentle exercises such as yoga and walking that can maintain a light amount of activity.

Follicular phase (days 7 to 14 of the menstrual cycle): high-intensity interval training, core muscle training

Exercise intensity: ★★★★★

The week after the end of menstruation is a golden opportunity for women who want to lose weight! During this period, the body secretes abundant estrogen and androgen. Testosterone can help increase the body's muscle mass, while estrogen generates connective tissue between muscles and bones. Therefore, it accelerates the absorption and consumption of carbohydrates, fats, and proteins in the body. Exercises such as the recently popular TABATA high-intensity interval training and core muscle training such as the plank pose are suitable for this stage to promote fat loss and muscle gain.

That one has to move too.

4-phase exercise plan to help you lose weight healthily

Pre-luteal phase (days 15-21 of menstrual cycle): Barre, Pilates, jogging, mountain climbing

Exercise intensity: ★★★★

One week after ovulation, the hormonal effects of the egg cells become stronger and the skin condition becomes unstable, but it is still a stage suitable for exercise and sweating. However, compared with the intense exercise in the previous stage, this stage is considered a moderate-intensity exercise type, such as jogging and hiking outdoors to enhance cardiopulmonary capacity; or trying Pilates or the recently emerging Barre exercise (combining music, ballet, and Pilates concepts) indoors.

Late luteal phase (days 22-28 of the menstrual cycle): dynamic yoga, flywheel

Exercise intensity: ★★★

Before your menstrual period comes, you may have mood swings, acne breakouts, and unusual back pain. These are all possible symptoms of "premenstrual syndrome," reminding you that your good friend is coming to visit you again. Why not take advantage of this last week to sweat a little and get in a good mood through exercise? Exercise helps the brain secrete endorphins, making you feel happy, and can also relieve premenstrual discomfort. Step on the flywheel, do high-intensity dynamic yoga, and sweat a little. Consider it the Happy Ending of this menstrual cycle!