作者：张浩阳

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

来源：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.（月经周期在很多方面影响了女性，一些人痛的不行，另一些和没事人一样。你或许不想像平时一样运动，但是保持活力会帮助你感觉更好。常规的运动甚至会减少你的下一次月经周期的不适感）Dealing With Cramps（解决疼痛）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.（运动能释放出内啡肽帮助你放松，运动也能拉伸和疼痛有关的肌肉，降低痛感。首先从缓慢散步开始，然后尝试做一些简单拉伸。有些人喜欢瑜伽去舒缓疼痛。骨盆倾侧（侧身）和弯腰，会拉伸骨盆的肌肉也可能帮助缓解痛经。其他人也有骑自行车和跳舞来放松的。尽量避免举重物，游泳和会加重痛经的运动）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.（常规的运动能缓解经前综合症，康涅狄格大学的Khalid Wali Bibi 在1994年用45个患有经前综合症的妇女做了一个实验。参加持续三个月的温和的、低消耗的有氧运动。两个对照组证明，运动的比不运动的，经前综合症有大幅度减轻。每次运动持续45分钟，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几天调整你的运动方式，如果你平常进行的运动使你不舒服，那么可以尝试拉伸，走路等方式。记得事前准备好面条和卫生巾。你可能感觉忽冷忽热，所以得加点衣服，尤其是冬天或者呆在有空调的健身房里。多喝水，因为掉血会使你脱水更快）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.（经常的大型力量训练会延迟甚至中断你的周期）References参考文献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总而言之就是倡导有氧和轻量运动，如瑜伽、散步、拉伸训练和缓慢的舞蹈等。不建议快速跑和大规模的训练，比如篮球足球举重跑步等。

有些女孩子在月经来潮时可能会感到腰酸、腹痛、易激动等不适，因而就认为少女在月经期不能参加运动，甚至连学校里的体育课和课间操都不参加，把自己禁锢起来。其实，这种做法并不完全正确。月经本是人体的一种正常的生理现象，月经期一般不必停止体育锻炼。相反，在月经期适当参加一些体育活动，可以改善盆腔内的血液循环，调节大脑的兴奋与抑制过程，使人保持心情愉快、减少烦恼。 经期1-3天，做一些较为轻柔的拉伸运动，如冥想型瑜伽、初级的形体操，或只是一些简单伸展动作。这些轻运动能帮助身体血液顺利流通，缓解压力。特别需要注意的是，一定要避免对腹腔施压、避免将腿位抬得过高。如果感到疲劳或发现出血量突增或暴减的情况，需立即停止运动。经期第4-5天，身体开始恢复，此时可以开始进行慢走、慢跑等有氧运动。整个经期，运动量适当减少，运动时间和运动频率都要减小，原本每周运动四次，经期运动1-2次即可。 经期运动能帮助减肥，但经期减肥要注意合理的饮食和配合柔和的运动，这样才能既保证减肥效果的持续和身体健康。