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Recently, a woman in Changsha experienced a hemorrhage in a corpus luteum cyst in her right ovary due to intense exercise during the luteal phase. The bleeding amounted to half of her total blood volume, approximately 2200ml. Doctors performed emergency surgery to prevent a more severe situation.
Doctors explain that intense exercise during the luteal phase can easily cause corpus luteum cyst rupture and heavy bleeding, commonly seen in women aged 20-40 who are of childbearing age.Corpus luteum rupture can manifest as varying degrees of abdominal pain and intra-abdominal bleeding. Severe cases may lead to hemorrhagic shock, which can be life-threatening.Women often pay more attention to the ovulation and menstrual phases but know little about the luteal phase. Besides calculating the ovulation period, basic knowledge about the ovaries should also be understood.
It seems being a woman is really not easy! To maintain exercise routines, women not only need to avoid those few days each month but also need to be cautious before the menstrual period. The pain during menstruation is something men, who have never experienced menstrual cramps, simply cannot understand!
Can you exercise before and after the menstrual period?
Most scholars suggest:Engage in appropriate physical activities.
The days before and during menstruation are when exercise capacity is at its lowest. To avoid placing too much burden on the body, the amount of exercise before and after the menstrual period should not be too large, and rest should be prioritized. Otherwise, it may not only fail to have a positive effect but also exacerbate menstrual symptoms.
Moderate running can improve body function, promote blood circulation, enhance blood supply to pelvic reproductive organs, and provide a certain massage effect on the uterus through the alternating contraction and relaxation of abdominal and pelvic floor muscles during exercise, promoting menstrual blood discharge. Moreover, jogging can release endorphins (positive mood factors) in the body, helping to improve mood swings during menstruation. In other words, low to moderate-intensity running in appropriate amounts does not adversely affect the menstrual cycle and physical condition during menstruation.
Reminder: The above analysis is based on normal conditions and does not apply to women with special circumstances.
How should exercise be arranged during different stages of the menstrual period?
In the early stage of menstruation, many women experience physical discomfort. Therefore,it is recommended to prioritize rest three days before the menstrual period beginsfor those who really want to move, you can decide the form of exercise based on your condition, focusing on gentle, soothing, and relaxing exercises such as meditative yoga, beginner calisthenics, or simple stretching exercises at home. These light exercises help promote smooth blood circulation and relieve stress. During exercise, avoid putting pressure on the abdomen and avoid lifting the legs too high. If you feel fatigued or notice a sudden increase or decrease in bleeding, stop exercising immediately.
On the fifth day of menstruation, the body begins to recover, and you can start engaging in aerobic exercises like walking or jogging.However, avoid sports that involve heavy lifting or intense physical activity. In other words, running three to five kilometers at a normal pace is fine, but if a marathon or cross-country race coincides with your period, you should gauge your capacity and not push yourself.
Is the menstrual period the so-called 'golden period for fat loss'?
There is a widespread belief online that the last two days of the menstrual period and the week after are called the 'fat-burning benefit period,' during which exercise results in higher fat consumption and more noticeable fat loss. Is this true? There is indeed such a saying; fluctuations in hormone levels in the body can cause changes in energy consumption, but this timing may not be very precise.
Research has found that during the menstrual period, moderate-intensity exercise at 60% of maximum oxygen uptake results in greater glycogen (a form of stored sugar in the body) consumption during and after exercise compared to the follicular phase. In other words, exercising during the menstrual period can consume more sugar than exercising after the period.
Another study indicates that the ovulation period (which typically occurs on the 12th day after the start of menstruation and lasts about 48 hours) increases fat utilization.
Overall, expecting to gain a slight fat loss advantage at a specific time is not very practical.Adopting a long-term healthy lifestyle is the key to weight loss.
What should be noted when exercising during the menstrual period?
Reduce the amount of exercise:Participate in familiar and regularly practiced activities such as jogging, gymnastics, boxing, table tennis, and basketball.
Shorten exercise time and slow down the pace:To reduce the amount of exercise and relax muscles.
Avoid intense and high-impact activities:During menstruation, avoid activities such as high jump, long jump, 100-meter sprint, and soccer, as well as strength training that increases abdominal pressure like push-ups and dumbbells, to prevent excessive menstrual bleeding, retrograde menstruation, or even changes in uterine position.
Avoid participating in water sports:Do not engage in diving, swimming, or water polo, even with the use of tampons, as women have lower resistance during menstruation, making the reproductive system more susceptible to infection. Swimming pools contain many bacteria, which can easily cause infections. Also, avoid cold showers and washing feet with cold water to prevent menstrual irregularities.
Avoid participating in highly competitive sports:Participating in these activities during menstruation can lead to endocrine disorders and menstrual irregularities due to high levels of mental stress.
Lastly! The exercise you should most avoid during menstruation is... you know what. (Although that activity is a good aerobic exercise, it's best to avoid it during menstruation, or the scene might be more than you can imagine...)
In summary, for women with normal periods and no significant discomfort, exercising during menstruation is not absolutely forbidden. It depends on your condition and physical tolerance. Moderate running can help improve physical and mental states during menstruation. For women who experience significant discomfort during menstruation, there is no need to force yourself to exercise.
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