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Dream - Menstruation is not a barrier for women to continue exercising regularly. In addition to maintaining body endurance, exercise can increase energy and improve mood even during menstruation.
Did you know, Dream friends, that it turns out the sports you do need to be adjusted according to hormonal phases such as menstruation, follicular, ovulation, and luteal phases? This is important because sports will be more optimal if done according to these phases. To find out tips for choosing sports according to hormonal phases, come on, let's take a closer look.
This phase is when bleeding occurs due to the shedding of the uterine wall as a result of no fertilization. Usually, menstruation occurs once a month within a range of three to seven days.
During this phase, hormone levels in the body are low, which can make some women feel tired or crampy. To alleviate this condition, there are exercise tips that you can follow: Choose light exercises such as yoga, pilates, or walking to reduce cramps. Increase rest to replenish energy during this phase. Do exercises that target core muscles and pelvic floor muscles, as these muscles require extra attention during menstruation.
The following is the translation of the given 'Bahasa' text to 'English' while preserving any html tags: "The follicular phase occurs immediately after the menstrual phase, which typically lasts from day 6 to day 14 in the female cycle. During this phase, hormone levels, especially estrogen, begin to rise, which can increase energy and improve mood."
The following tips for choosing sports in the follicular phase: Due to the increase in estrogen hormone levels, energy and body endurance also tend to increase. You can take advantage of this phase to engage in high-intensity sports, such as interval training or cardio. Strength training will also be very beneficial if you do it during this phase, as your body is more responsive in muscle formation. You can add other exercises, such as squats, deadlifts, and lunges, to make your muscles stronger.
The translation of the given 'Bahasa' text to 'English' while preserving any html tags is as follows: "The ovulation phase occurs around day 14 in the female cycle, which indicates the release of an egg from the ovary. This has positive effects on your body, such as increasing energy, stamina, and immune system during exercise."
The following tips for choosing sports during the ovulation phase: This phase is characterized by an increase in estrogen levels that can enhance strength, endurance, and body coordination. Therefore, engage in activities that can utilize agility and coordination, such as tennis, basketball, and dance classes. High-intensity interval training (HIIT) can be highly effective during this phase.
The following is the translation of the given 'Bahasa' text to 'English' while preserving any HTML tags: "Luteal phase occurs after ovulation and lasts from around day 15 to day 28 in the menstrual cycle. During this phase, hormone levels can fluctuate, resulting in fatigue, mood swings, and bloating."
In this phase, here are tips for choosing sports in the luteal phase: - Focus on exercises that are not too heavy but not too light either, such as brisk walking, cycling, or strength training with lighter weights. - Combine exercises that target the lower body, as the progesterone hormone produced during this phase can affect ligament and muscle weakness. - Engage in activities that can reduce stress, such as yoga, meditation, or stretching to maintain mental health. - Report by Marha Adani Putri / Source: Fustany.com
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