Understanding Exercise During the Menstrual Cycle
The question arises: Why is it essential for women to consider their menstrual cycle when engaging in physical activities? To shed light on this topic, we consulted Professor Lu Yifan from the Sports Medicine Research Center at Beijing Sport University.
The Impact of Strenuous Exercise During Menstruation
According to Professor Lu, *incorrect exercise* during menstruation may lead to various complications. Research indicates that activities such as sit-ups, weightlifting, swimming, basketball, and volleyball conducted during or just before menstruation can result in menstrual irregularities. This occurs because intense physical activity can inhibit hypothalamic function, resulting in endocrine system disruptions that interfere with the normal menstrual cycle. Some women may even experience a displacement of the uterus due to rigorous workouts. Moreover, engaging in strenuous exercise during this time might lead to uterine prolapse, particularly for those involved in weight-bearing strength training.
Safe Exercise Options During Menstruation
However, Professor Lu emphasizes that it is not accurate to suggest that women should avoid exercise entirely during their menstrual cycle. Provided that there are no severe symptoms such as painful cramps, excessive bleeding, or functional uterine bleeding, women can partake in suitable physical activities. Moderate exercise can significantly improve bodily functions, enhance blood circulation, particularly in the pelvic area, and reduce congestion related to reproductive organs. For instance, sports with a smaller playing area like table tennis or soft ball activities are recommended, alongside leisurely jogging, where one maintains a pace slightly faster than walking.
Determining Appropriate Exercise Levels
When it comes to the *appropriate amount and duration of exercise* during menstruation, it largely varies from person to person. However, Professor Lu suggests a general guideline to consider three key factors: First, feelings of fatigue should dissipate after a night’s sleep; second, there should be no increase in menstrual flow; and third, abdominal pain should not occur during or after exercise. If these conditions are met, it is likely that the exercise duration and intensity are appropriate.
Precautions for Exercising Before and After Menstruation
It is crucial to note certain precautions when exercising before and after menstruation. Individuals who are accustomed to irregular exercise patterns should avoid sudden increases in physical activity or intensity right before their cycle. Instead, it is advisable to maintain existing exercise habits while reducing intensity and duration. Once menstruation has ended, it is wise to ease back into regular activities gradually. A transition to more restorative exercises is recommended, with sessions ranging from 10 to 30 minutes depending on individual fitness levels.
The Importance of Regular Exercise
While it is beneficial to maintain an exercise routine during menstruation, Professor Lu advocates for developing an overall habit of regular physical activity. Such a practice can boost immune function and help prevent illness. Simple exercises, such as sit-ups, can be performed easily and effectively. For optimal performance based on age, Professor Lu specifies: individuals under 30 should aim for 45-50 sit-ups per minute; those aged 30 should target 40-45; at 40 years, the goal should be around 35; and for individuals over 50, striving for 25-30 sit-ups is recommended.
In conclusion, understanding the relationship between the menstrual cycle and exercise can empower women to make informed decisions about their physical activity during this time. Regular, moderate exercise not only supports physical health but also contributes to overall well-being.