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.（月經周期在很多方面影響了女性，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動，但是保持活力會幫助你感覺更好。常規的運動甚至會減少你的下一次月經周期的不適感）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.（運動能釋放出內啡肽幫助你放松，運動也能拉伸和疼痛有關的肌肉，降低痛感。首先從緩慢散步開始，然后嘗試做一些簡單拉伸。有些人喜歡瑜伽去舒緩疼痛。骨盆傾側（側身）和彎腰，會拉伸骨盆的肌肉也可能幫助緩解痛經。其他人也有騎自行車和跳舞來放松的。盡量避免舉重物，游泳和會加重痛經的運動）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.（常規的運動能緩解經前綜合癥，康涅狄格大學的Khalid Wali Bibi 在1994年用45個患有經前綜合癥的婦女做了一個實驗。參加持續三個月的溫和的、低消耗的有氧運動。兩個對照組證明，運動的比不運動的，經前綜合癥有大幅度減輕。每次運動持續45分鐘，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整你的運動方式，如果你平常進行的運動使你不舒服，那么可以嘗試拉伸，走路等方式。記得事前準備好面條和衛生巾。你可能感覺忽冷忽熱，所以得加點衣服，尤其是冬天或者呆在有空調的健身房里。多喝水，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.（經常的大型力量訓練會延遲甚至中斷你的周期）References參考文獻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總而言之就是倡導有氧和輕量運動，如瑜伽、散步、拉伸訓練和緩慢的舞蹈等。不建議快速跑和大規模的訓練，比如籃球足球舉重跑步等。
有些女孩子在月經來潮時可能會感到腰酸、腹痛、易激動等不適，因而就認為少女在月經期不能參加運動，甚至連學校里的體育課和課間操都不參加，把自己禁錮起來。其實，這種做法并不完全正確。月經本是人體的一種正常的生理現象，月經期一般不必停止體育鍛煉。相反，在月經期適當參加一些體育活動，可以改善盆腔內的血液循環，調節大腦的興奮與抑制過程，使人保持心情愉快、減少煩惱。 經期1-3天，做一些較為輕柔的拉伸運動，如冥想型瑜伽、初級的形體操，或只是一些簡單伸展動作。這些輕運動能幫助身體血液順利流通，緩解壓力。特別需要注意的是，一定要避免對腹腔施壓、避免將腿位抬得過高。如果感到疲勞或發現出血量突增或暴減的情況，需立即停止運動。經期第4-5天，身體開始恢復，此時可以開始進行慢走、慢跑等有氧運動。整個經期，運動量適當減少，運動時間和運動頻率都要減小，原本每周運動四次，經期運動1-2次即可。 經期運動能幫助減肥，但經期減肥要注意合理的飲食和配合柔和的運動，這樣才能既保證減肥效果的持續和身體健康。
