Can I jog during my menstrual period?

Can you jog during menstruation? What are the benefits? What should you pay attention to during menstruation? For many women, most of the menstrual period is spent resting or lying down, or sitting. I believe that many people have gained a lot of weight. Many people think that losing weight during menstruation is the most effective, but menstruation is the key protection for women. Can we run during these days? The following editor will tell you about the fitness of women during menstruation.

Avoid high-intensity and high-volume exercise during menstruation

When they were students, most girls had the "privilege" of not having to run in physical education classes during their menstrual period. In fact, it is not that girls cannot run during their menstrual period.

The first thing to be clear is that girls should avoid high-intensity and high-volume exercise during their menstrual period.

Exercises that should be avoided during menstruation: long-distance fast running, jumping, boxing exercises, skipping rope, swimming, sit-ups, and sprinting. Also, avoid wearing tight clothes while running.

Strenuous exercise during menstruation can inhibit the function of the hypothalamus, causing endocrine system dysfunction, thereby interfering with the formation and cycle of normal menstruation.

If you are a healthy woman who has the habit of running, then running with an appropriate amount of exercise during menstruation will not have any side effects. On the contrary, it will help balance the nervous system, promote blood circulation, help the abdominal and pelvic muscles contract and relax, facilitate smoother menstrual blood discharge, and can also play a certain role in relieving dysmenorrhea.

You can also choose to do some light upper body strength training during your period, which will help further sculpt your body.

If a woman does not have the habit of running, it is absolutely not recommended to run during her menstrual period.

There are rumors on the Internet that exercising during menstruation can easily lead to ovarian cysts or endometriosis. Experts believe that these claims have no scientific basis.

"8 Disciplines" to Keep You Running Healthy

Of course, for women who have the habit of running, running during menstruation varies from person to person.

On many social networks such as Douban and Paoba, female runners have shared their experiences of running during menstruation: some female runners are accustomed to running on the first day of their menstrual period, gradually reducing the amount of running or resting in the next two days, and resuming running on the fourth day.

Similarly, there are female runners who choose to rest in the first two days and then gradually start running with small amounts of exercise in the next few days; there are also women who do not deliberately choose to rest when running during their menstrual period, except for reducing the amount of running and lowering the pace.

1. Get enough sleep.

2. Don’t exceed your body’s tolerance.

3. If you normally exercise 4 times a week, it is recommended to exercise 2 times during your menstrual period.

4. When running, try to slow down your pace and reduce your stride, especially super slow jogging (the speed is the same as walking, but the stride is very small), and the exercise time should also be reduced accordingly.

5. The maximum heart rate should not exceed 60% (maximum heart rate = 220-age).

6. Girls are not suitable for running during their menstrual period.

7. Keep warm and avoid catching a cold.

8. Don’t force yourself.

In the above article, we introduced whether you can jog during menstruation. The pelvic congestion of women during menstruation will be more serious, and the uterus will continue to bleed and the endometrium of the uterus will fall off. If you do large-scale exercise, it will cause more blood to appear. Friends, moderate exercise during menstruation is helpful to the body, but don't be too intense.