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從强度訓練到拉筋練習 了解月經期間適宜進行的運動
May 3, 2024
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*本文章內容純屬專家個人意見,詳情請諮詢專業人士意見。
月經期間運動的普遍迷思
在月經期間,許多女性可能會感覺不適,認為應該完全避免運動。然而,專家建議,進行適度的運動不僅可行,而且還能帶來不同好處,包括緩解經痛和維持減重效果。運動可以是強度訓練或拉筋練習,重要的是要根據自己的身體狀況來調整運動強度和類型。
運動對月經期間女性的益處
在月經來潮時,一些低強度的運動如瑜伽、輕鬆的有氧運動或日常拉筋伸展,可以幫助身體放鬆,同時促進血液循環,這對於緩解經痛特別有幫助。此外,這些運動還可以幫助維持日常的健身習慣,即使在「好朋友」來訪時也不會打斷運動計劃。
月經期間强度訓練的注意事項
在月經期間進行適量的强度訓練,對緩解經痛有著重要的好處。首先,强度訓練能釋放身體內的快樂激素如多巴胺(Dopamine)、腦內啡(Endorphin),有助改善情緒和減輕疼痛感。然而,我們也需要注意月經期間的强度訓練,要避免過度負荷和過於激烈的運動,以免造成不適和增加經痛的程度。建議在月經期間進行輕度至中度的有氧運動,如競步或慢跑。此外,瑜伽和伸展運動也是很好的選擇,能夠放鬆肌肉並改善血液循環。