Exercise and nutrition for women from 陈豪's blog

The physiological stages of women can be divided into early childhood, adolescence, sexual maturity, menopause and old age according to the transformation of the ovarian function of the gonads during women's lifetime

Early adolescence: the age when ovarian function is still infantile, about 10 to 12 years old.

Adolescence: refers to the period from the beginning of the signs of youthful development to 增肌減脂療程 organs. This stage is marked by the onset of menstruation and begins at the age of 10~12 and ends at the age of 17~18. It is the period when ovarian function is bridged from infancy to perfection.

Sexual maturity: the most vigorous stage of ovarian and sex hormone secretion, generally starting at the age of 18 and lasting about 30 years. During this period, the gonads and sexual organs are fully developed, the ovaries ovulate periodically, the uterine wall sheds regularly, and the menstrual cycle occurs. This period is the most vigorous stage of female reproductive function, so it is also known as the growth period

Menopause: Also known as menopause, it is the transitional period when women move from sexual maturity to old age. During this period, the ovaries slowly decline until they shrink, most notably through amenorrhea and loss of reproductive capacity. This stage is around 44 to 54 years old

Old age: This is the age when the ovaries are completely terminated. After the age of 60, the ovaries are in decline, the reproductive organs are atrophied, and all endocrine functions of the body are in decline and enter old age.

Women's sports nutrition requirements characteristics

(A) Kinetic energy

Women's body fat content is higher than men, and lean body weight (fat body weight) accounted for less than men, so women's basal metabolism is lower than men, kinetic energy requirements are less than men, adult women's daily energy requirements than men about 400 kcal lower. However, during pregnancy and lactation, because new tissues must be produced, the kinetic energy demand increases, so pregnant women need to increase their caloric intake by 200 kcal per day, and lactating mothers need to increase their caloric intake by 500 kcal per day.

(B) Protein

The daily protein requirement of women is about 5-10 grams less than that of men, and the protein intake should be kept at 1.2 grams/kg body weight/day. The protein requirement is increased during pregnancy and lactation, and 10-20 grams more protein should be consumed daily during pregnancy and 20 grams more during lactation to meet the needs of human health and lactation.

(C) General physical exercise characteristics

Because women's muscle strength is weaker than men's, and the function of the respiratory and 全脂奶 is also smaller than men's, so in general, women's fitness exercise intensity can be smaller, but should be sufficiently long. The menstrual cycle, pregnancy and breastfeeding are physiological characteristics unique to women. In the past, many people believe that during menstruation, pregnancy and breastfeeding should be a quiet environment, should pay attention to rest, minimize activity, in order to facilitate women's health and reproductive health. In fact, this type of understanding is one-sided and not entirely correct. A large number of medical studies have confirmed that physical exercise suitable for oneself is just as important for women at special times. Naturally, the type, intensity and duration of this type of exercise should be changed at different stages to obtain the best results.

Physical exercise during menstruation should be reduced as much as possible, the duration of the workout should not be too long, and intense sports should be avoided, especially those with significant vibrations and increased abdominal pressure, such as sprinting, bouncing, energy training, etc., to prevent endometriosis and too much menstrual blood. And it is not advisable to swim during menstruation to avoid inflammation caused by germs invading the internal genitalia.