作者：張浩陽

鏈接：https://www.zhihu.com/question/20655322/answer/15827566

來源：知乎

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Menstrual cycles affect women in different ways. Some experience heavy flow and uncomfortable cramping, while others go about their normal routines as if nothing was happening. You may not feel like doing your usual exercise routine during your menstrual cycle, but staying active can help you feel better. Regular exercise may even make your next menstrual period less unpleasant.（月經(jīng)周期在很多方面影響了女性海诲，一些人痛的不行，另一些和沒事人一樣。你或許不想像平時一樣運(yùn)動蕊蝗，但是保持活力會幫助你感覺更好。常規(guī)的運(yùn)動甚至?xí)p少你的下一次月經(jīng)周期的不適感）Dealing With Cramps（解決疼痛）Exercise releases endorphins, which can help you relax. Exercise also stretches muscles associated with cramping, easing the pain. Start out slowly by taking a walk. Then try some easy stretches. Some people enjoy doing yoga to ease cramps. Pelvic tilts, which stretch the muscles of the pelvis and lower back, may also help relieve cramps. Others find riding a bicycle or dancing helps them loosen up and feel better. Avoid lifting heavy weights, swimming in water that's over your head or any activity that seems to make your cramps worse.（運(yùn)動能釋放出內(nèi)啡肽幫助你放松赖舟，運(yùn)動也能拉伸和疼痛有關(guān)的肌肉蓬戚，降低痛感。首先從緩慢散步開始宾抓，然后嘗試做一些簡單拉伸子漩。有些人喜歡瑜伽去舒緩疼痛。骨盆傾側(cè)（側(cè)身）和彎腰石洗，會拉伸骨盆的肌肉也可能幫助緩解痛經(jīng)幢泼。其他人也有騎自行車和跳舞來放松的。盡量避免舉重物讲衫，游泳和會加重痛經(jīng)的運(yùn)動）Exercise and PMSRegular exercise can help alleviate symptoms of premenstrual syndrome, or PMS. Khalid Wali Bibi of the University of Connecticut oversaw a study in 1994 of 45 women who suffered from PMS. The women participated in low and moderate levels of aerobic exercise for three months. Both groups reported a significant decrease in their PMS symptoms over the course of the study, compared to women in a control group who didn't exercise. The women in the experiment exercised three times a week for 45 minutes each session.（常規(guī)的運(yùn)動能緩解經(jīng)前綜合癥缕棵，康涅狄格大學(xué)的Khalid Wali Bibi 在1994年用45個患有經(jīng)前綜合癥的婦女做了一個實驗。參加持續(xù)三個月的溫和的、低消耗的有氧運(yùn)動招驴。兩個對照組證明篙程，運(yùn)動的比不運(yùn)動的，經(jīng)前綜合癥有大幅度減輕别厘。每次運(yùn)動持續(xù)45分鐘房午，一周3次）Adjusting Your RoutineYou may need to adjust your exercise routine for the first day or so of your period. If your usual workout makes you uncomfortable, switch to a different routine, such as stretching or walking. If you worry about spotting due to heavy flow, use a tampon and a pad or liner for extra protection. You may feel heat or cold more intensely during your period, so add an extra layer to your exercise wear in the winter and opt for an air conditioned gym instead of and outdoor track in hot weather. Drink extra water, since blood loss can dehydrate you faster.（首先需要在前期或者前幾天調(diào)整你的運(yùn)動方式，如果你平常進(jìn)行的運(yùn)動使你不舒服丹允，那么可以嘗試?yán)旃幔呗返确绞健Ｓ浀檬虑皽?zhǔn)備好面條和衛(wèi)生巾雕蔽。你可能感覺忽冷忽熱折柠，所以得加點衣服，尤其是冬天或者呆在有空調(diào)的健身房里批狐。多喝水扇售，因為掉血會使你脫水更快）WarningA regular program of vigorous exercise can delay the onset of menses in girls, or lead to a cessation of menstruation in women. Studies by Dr. Rose Fritsch of Harvard Medical School found delayed menses in female ballet dancers and runners, particularly if they began training before onset of menses. Dr. Fritsch believes the delay is due to a decrease in body fat in these female athletes. She calculated that you need at least 17 percent body fat for reproduction. If you don't have enough fat to support a pregnancy, the body responds by stopping menstruation so you can't get pregnant. Most women have between 25 and 28 percent body fat. But scientists aren't certain if body fat reduction alone is to blame for an interruption of menstruation in some female athletes, as increased endorphin levels or fluctuations in thyroid hormone may also play a role. For most women, their cycles return to normal when they cease heavy training.（經(jīng)常的大型力量訓(xùn)練會延遲甚至中斷你的周期）References參考文獻(xiàn)American College of Sports Medicine: Safe Exercise for WomenMcKesson Health Solutions: Dysmenorrhea; 2003"Dissertations Collection for University of Connecticut"; The effects of aerobic exercise on premenstrual syndrome symptoms; Khalid Walid Bibi; January 1995總而言之就是倡導(dǎo)有氧和輕量運(yùn)動，如瑜伽嚣艇、散步承冰、拉伸訓(xùn)練和緩慢的舞蹈等。不建議快速跑和大規(guī)模的訓(xùn)練食零，比如籃球足球舉重跑步等困乒。

有些女孩子在月經(jīng)來潮時可能會感到腰酸、腹痛贰谣、易激動等不適娜搂，因而就認(rèn)為少女在月經(jīng)期不能參加運(yùn)動，甚至連學(xué)校里的體育課和課間操都不參加吱抚，把自己禁錮起來百宇。其實，這種做法并不完全正確秘豹。月經(jīng)本是人體的一種正常的生理現(xiàn)象携御，月經(jīng)期一般不必停止體育鍛煉。相反既绕，在月經(jīng)期適當(dāng)參加一些體育活動啄刹，可以改善盆腔內(nèi)的血液循環(huán)，調(diào)節(jié)大腦的興奮與抑制過程岸更，使人保持心情愉快鸵膏、減少煩惱。 經(jīng)期1-3天怎炊，做一些較為輕柔的拉伸運(yùn)動，如冥想型瑜伽、初級的形體操评肆，或只是一些簡單伸展動作债查。這些輕運(yùn)動能幫助身體血液順利流通，緩解壓力瓜挽。特別需要注意的是盹廷，一定要避免對腹腔施壓、避免將腿位抬得過高久橙。如果感到疲勞或發(fā)現(xiàn)出血量突增或暴減的情況俄占，需立即停止運(yùn)動。經(jīng)期第4-5天淆衷，身體開始恢復(fù)缸榄，此時可以開始進(jìn)行慢走、慢跑等有氧運(yùn)動祝拯。整個經(jīng)期甚带，運(yùn)動量適當(dāng)減少，運(yùn)動時間和運(yùn)動頻率都要減小佳头，原本每周運(yùn)動四次鹰贵，經(jīng)期運(yùn)動1-2次即可。 經(jīng)期運(yùn)動能幫助減肥康嘉，但經(jīng)期減肥要注意合理的飲食和配合柔和的運(yùn)動碉输，這樣才能既保證減肥效果的持續(xù)和身體健康。