Information details

      Women's Sports Comprehensive Training Program

 

1、 Divided into different stages based on physiological status: early, middle, and late stages

1. Early stage (1-10 days after the start of menstruation)

Features: During this period, estrogen secretion is strong and can last for about 14 days. It is a period of low mood and relatively stressful.

Fitness program: Soft unarmed exercises such as simplified Tai Chi and yoga should be chosen. If you still feel restless before starting a barehanded exercise, slow walking, jogging, slow skating, and slow swimming are all helpful.

It should be noted that the intensity and duration of the above activities should not be too high. It is necessary to avoid participating in sports that require skills and reflexes, such as tennis and squash, which are not suitable. These sports may cause you to become angry and emotionally unstable due to mistakes or failures.

 

2. Mid term (11-19 days)

Features: Women generally ovulate on the 14th day of their menstrual cycle. After the secretion of estrogen reaches its peak, it begins to decrease, while the secretion of progesterone begins to increase. The absorption and consumption of carbohydrates, fats, and proteins in the body will accelerate. Therefore, the first 4-5 days of ovulation are the best time to do aerobic exercise. If you don't do aerobic exercise, you may experience swelling and weight gain.

Fitness programs: Running, swimming, and cycling should be practiced, and the longer the time, the better. These exercises are particularly easy to burn calories and are the best choice for people who want to lose weight.

3. Later stage (days 20-28)

Characteristic: Progesterone secretion reaches its peak from the third week and decreases from the fourth week, at which point you are about to return to the initial physiological state. On the 20th to 24th day, you can engage in longer periods of aerobic exercise, but on the 24th to 28th day, the duration, frequency, and intensity of exercise should gradually decrease.

Fitness programs: Try to avoid participating in sports that require skills and responsiveness. Exercise is the best way to eliminate premenstrual discomfort symptoms. You may choose activities such as swimming and yoga that are highly entertaining and less competitive.

2、 Principles of muscle group training

 

Principle 1: Prioritize practicing large muscle groups

The large muscle group, as the name suggests, refers to the area with more muscles. There are three parts of the human body that belong to the large muscle group, including the chest, back, and gluteus. Novice girls can arrange plans around these three muscle groups.

During the beginner phase, there is almost no need to practice small muscle groups, including the shoulders, biceps, triceps, abdominal muscles, and so on. It takes a long time to achieve effective results in these areas.

 

Principle 2: Arrange more compound actions

Composite movements, to put it simply, are movements involving multiple joints. Common movements include squats, push ups, and hard pulls. It can involve as many muscle groups as possible in the body, and when you can proficiently perform these movements, your muscle strength, including perception of movement trajectory, will be greatly improved.

 

Principle 3: Train 3-4 times a week

For female beginners, training 3-4 times a week is a good choice. Frequent scheduling of training days during the beginner period can quickly make you lose interest in sports. Mainly focusing on weight training, arrange at least 3 retraining sessions and 1 aerobic session, with each session controlled at around 45 minutes.