▋#用月亮潮汐週期與經期來做每月目標規劃,對身體更友善?
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在談論我為什麼會接觸到這個方式前
我先分享一下我 2020 年 Q4 的情況
最主要的原因是我當時實在太忙了
總覺得自己的生命 HP 值一直在失血
因此開始尋找有沒有更有效的時間管理
或目標管理法來解決我的狀況
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於是我接觸了兩本書
第一本書叫做 In the Flo
作者是 Alisa Vitti,一位賀爾蒙學家和營養學家
書中提到
「男性生理時鐘的循環時程是 24 小時。也就是說,對男性而言,最棒的生產力設計就是越早睡且越早起越好,而且這樣的設計也是越規律越好,因為男生的雄性激素是在睡覺的時候生產的,所以通常男生一早起床的時間點會是腦袋最清晰、最有精神且最有效率的。」
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但對女性而言
「有生理期(大約 12 歲到 55 歲的女性)的女性,生理循環是 28 天。因此,有些日子女性一早起床會覺得好累好沒精神,有些日子腦袋就是特別的鈍(我相信有些女性讀者現在一定很有感觸),如果有在練習早起,妳一定會特別有感,為什麼明明晚上都有睡著,有時早上醒來就能馬上很有精神的跳下床,有些時候卻覺得好懶惰或心情很低落。」
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文章太長來不及閱讀?
可以先分享這則貼文到自己版上
晚些再回來看呦~
_____
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第二本書叫做 Do Less
作者是 Kate Northrup ,在這本書裡他提到了一個非常有趣的概念:
「人體有70%都是水分,而因為引力的關係,海水和潮汐會因為月亮而受到影響,根據科學研究,人類身體裡的水分也會受到這些潮汐作用,而產生一些細微的變化。」
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接下來我會介紹利用月經週期做目標規劃的四個週期
同時我也會一併介紹這些週期所對應到的月亮陰晴圓缺
就算你沒有月經,你也可以參考潮汐來做設定
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❶ #第一週期:Menstrual Phase = 經期週期(約3-7天)
週期重點:Cut down,簡化再簡化。
對有生理期的女性來說,這個週期就是看你的月經有幾天,以男性而言,我們可以看月亮周期,新月通常是三天之後就會開始看得見月亮,因此工作上你可以試試那三天讓自己減少一點工作量。例如:減少待辦事項、減少激烈運動(多做瑜伽或呼吸練習)、減少咖啡因與辛辣食物、多補充水分和多休息。
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❷ #第二週期:Follicular Phase 卵泡期(約7-10天)
週期重點:開啟新事物與新的靈感,男性女性都一樣。
可以多做目標策劃、發想新的專案、規劃旅行、出遊,增加有氧運動次數,同時你也可以去參加一些體驗營,例如說讀書會、烘培課、閨蜜手作乾燥花、或者嘗試新餐廳,也可以故意選在這個時候。
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❸ #第三週期:Ovulatory Phase 排卵期(約3-7天)
週期重點:大力執行並迎向挑戰
你可以提高社交活動、多和姐妹出去郊遊或外出小酌,享受夜生活,這個時期也非常適合從事高強度間歇運動、挑戰難度高的複雜任務、進行專案衝刺、進行密度和強度高的會議。
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❹ #第四週期:Luteal Phase 黃體期(約10-14天)
週期重點:內省、收尾與檢討。
這個時期的女性能量與雌激素會開始下降,活力也下降。減少密集的社交活動、逐漸將運動的強度減低、檢查是否有過多不必要的待辦事項、將專案做收尾、專注在幕後工作。
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我執行完兩個月這種方法的感想是:
不能說我的人生有什麼非常大的轉變
但是我唯一感受到的,就是我不再那麼累了🎉
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我真的覺得這些新科學非常的有意思
也讓我們用全新的知識了解賀爾蒙、了解自己
並且利用我們本身就有的優勢創造更好的未來
希望這一集的內容也能幫助你更順利做到你的目標規劃喔!
分享給你參考!
同時也有5部Youtube影片,追蹤數超過5,910的網紅Linora Low,也在其Youtube影片中提到,Subscribe to my channel : http://youtube.com/linoralow Training and Nutrition Around The Menstrual Cycle with Ben Siong A really informative chat w...
menstrual phase 在 Prudence Liew 劉美君 Facebook 的最讚貼文
Before we reach #Menopause , there's a phase called #Perimenopause , it means "around menopause", the time during which your body makes the natural transition to menopause, marking the end of the reproductive years.
Women start perimenopause at different ages. Some notice signs of progression toward menopause, such as menstrual irregularity in their 40s. But some notice changes as early as their mid-30s.
I'm no exception, mine began in my late 40's, a long rough ride, but my worst years were 2016 & 2017. Not only I was diagnosed with dry eyes, dry itchy scalp, I had depression too. My eyes were so dry, they were always bloodshot, I wanted to gouge out my eyeballs and dip them in water so bad. And area around my eyes felt like they were about to crack and crumble anytime. I still remember when I was the coach on Kingmaker ( 全民造星 ), I had to use buckets of eyedrops to soothe and clear my eyes, funny how people always thought I was emotional and all teary eyed.
A girlfriend of mine said it right in my face one time:
" you look like crap !! " ( 哎呀,你好殘啊!)
I was like: " I know " ( thank you very much for reminding me...🙄 )
Anyway, I was never someone who would easily give up, so I started working on new #EssentialOilBlends to hopefully get myself through that nightmarish phase...
Well, we all go through hell sometimes, but hey, look at me now!!
#TrianglePose #StandingHeadToKnee
menstrual phase 在 XiuGar Facebook 的最讚貼文
總是覺得訓練怠惰期跟經期一樣準時每月報到一次嗎?😫
咻格們,在底下告訴我~
妳們都怎麼克服生理期?
@妳的健友, 讓她知道她也可以和生理期並肩作戰!
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神力女超人👉🏻https://ashleexiu.clickfunnels.com/wonderwoman
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資料來源
📍Effects on power, strength and lean body mass of menstrual/oral contraceptive cycle based resistance training. Frisen et al., (2016) 👉🏻https://www.ncbi.nlm.nih.gov/pubmed/2...
📍Effects of follicular versus luteal phase-based strength training in young women. Sung et al., (2014) 👉🏻https://www.ncbi.nlm.nih.gov/pmc/arti...
📍The immune system and the menstrual cycle 👉🏻http://bit.ly/2NwZify
menstrual phase 在 Linora Low Youtube 的最讚貼文
Subscribe to my channel : http://youtube.com/linoralow
Training and Nutrition Around The Menstrual Cycle with Ben Siong
A really informative chat with fitness and health expert Ben Siong. For all my sisters, who have always questioned bout why they have irregular periods, why they bloat, why they have painful periods, what's the possible cause for bleeding more than two weeks here's a video that will help explain those questions!
The human body is very complicated and my dear sisters, ours is even more complicated cause we have a thing called the period. Ben is one of the few coaches who takes the time to not only understand the physiology of the body but also the mind which is incredibly crucial. I do hope you take away valueable information from this video, because Ben's had shared a lot of his expertise during this 1 hour. :)
Questions Timestamps:
1:50 We hear a lot from old folks that women shouldn’t lift lower body higher than stomach for optimal reproductive system. Truth or myth?
8:25 Should we train during period?
10:15 Pre period - what to eat to avoid bloating (if ur vegan or vegetarian) so u still have the energy to lift weights?
15:16 What exercises to do pre period so that during menses it’s less painful?
16:55 Why do some cycles end quicker for instance as quick as 4 days? Should she consult the gynae?
21:00 My Personal encounter of bleeding 4 months straight, what would have been the response for excessive bleeding?
24:00 Brief chat on understanding PCOS and PCO
29:27 In a paper "Preliminary Evidence for a Window of Increased Vulnerability to Sustain a Concussion in Females: A Brief Report" the author states that declining or low levels of estrogen and progesterone (specifically in the late luteal phase and first two days of menstruation) can reduce neuroprotection and blunt recovery time from traumatic brain injury symptoms (i.e. concussions). Would those decreased levels of hormones, and reduced neuroprotection also impact CNS recovery? And would female athletes have to then avoid highly taxing sessions/peaking periods during this time frame?
37:11 I've read that lower back pain during menstruation is caused by the uterus swelling which can create pressure on the uterosacral ligaments and lead to pain in the lower back and pelvis. Is this accurate? If so should females generally avoid deadlifts/front squats/lower back intensive exercises during this period? Should they be left out entirely, or replaced by something else?
38:21 Besides the supplementation of magnesium and iron, are there other ways we should change the way we eat around our cycles?
39:48 Personally, I do workout during this period of time & it does make me feel better.
However, I realised that if I perform very high intensity workout on the first two days of my period, I tend to have lesser flow for the month. I feel completely well & healthy but I’m not sure if that’s something I should be worried about
41:53: I have irregular period, in that case what type of training and nutrition I should opt for coach?
***Find Ben here:***
Website: http://www.trainasp.com
Facebook: https://www.facebook.com/benjamin.sio...
Instagram: http://instagram.com/benperformancecoach
Youtube: https://www.youtube.com/channel/UC0J3...
***Learn his subjects here:***
Website: http://www.learn-asp.com
For special rate to my audience USE code: LINORA
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Tiktok: linoralow
menstrual phase 在 Linora Low Youtube 的最佳貼文
SUBSCRIBE to my channel: https://www.youtube.com/linoralow
I'm going to start calling these Brunch Chats. LoL Another great Q&A chat session with Ben Siong founder of Australian Strength Performance and Australia's renowned body composition specialist.
I do hope this Q&A with Ben gave you some information that you can take away and apply to your life. Thank you to everyone who join in for my FIRST multistream LIVE SHOW on facebook, youtube, twitter - and dropped in questions on my Instagram at @linoralow. Don't worry for there will be more session from Ben coming to you soon :)
Here are the time stamps of the questions, so you can easily jump to them :)
9:26 - How did you manage rejections in the beginning of your career
13:27 - What’s a good ratio of fat carbs and protein during the luteal phase
18:00 - Ben how I increase my weigh/load in a bench press, I feel weak at my anterior belt
29:00 - What is a suitable training for women who have a big lower body and huge thighs - as I understand you can’t spot reduce. Difficult to for me lose thigh fat and lower abs.
33:10 - Your views on carb cycling?
34:56 - Proper squat for kids? How essential is it or just let them explore their ROM first?
44:27 - Lets say I have an ankle that clicks, what type of specific exercise should be done to strengthen this muscle
48:25 - How can we enhance a client’s mentality?
52:15 - 12 year old kid. Overweight, female 66kg. How you you advise her to lose weight by getting active and not just starve. She hates exercising.
54:45 - Mom is starting chemo. Can she take magnesium supplement to assist her sleep? What food is good for her?
1:02:16 - A lot of MMA fighters train HIIT routines and this leads to loss of muscle mass instead of fats. Comparing to a western male athlete, they are huge and lean. Is this cause of their culture and food intake in their country?1:06:57 - You mentioned oestrogen contributing to fat accumulation in the body. Will eating lots of chicken and beef causes increase in external estrogen and then storage of more fat?
1:08:37 - Could you recommend saw awesome workouts for a 6 year old?
1:11:01 - How do you think the fitness industry will change post -RMO (freelance / boutique /chain)
1:12:30 - Are you into biohacking? If so what are your biohacking gadgets or methods you use?
Find Ben here:
Website: http://www.trainasp.com
Facebook: https://www.facebook.com/benjamin.siong.52
Instagram: http://instagram.com/benperformancecoach
Youtube: https://www.youtube.com/channel/UC0J3F8MMySoYEGhKXWEcPIQ
Learn his subjects here:
Website: http://www.learn-asp.com
For special rate to my audience USE code: LINORA
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Tiktok: linoralow
menstrual phase 在 Ashlee xiu Youtube 的最佳貼文
總是覺得訓練怠惰期跟經期一樣準時每月報到一次嗎?
咻格們,在底下說說~
妳們都怎麼克服生理期?
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✨ 飲食菜單
👉🏻https://ashleexiu.com/diet/
✨ 打造易瘦體質-系統化菜單
👉🏻https://ashleexiu.com/training
✨ 翹臀心機-升級臀部訓練
👉🏻https://gluteband.ashlee.click
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重點整理
00:19 生理期是什麼?
01:11 生理期對健身的影響
02:17 如何利用生理週期安排訓練課表?
04:17 經前症候的身體變化
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資料來源
📍Effects on power, strength and lean body mass of menstrual/oral contraceptive cycle based resistance training. Frisen et al., (2016) 👉🏻https://www.ncbi.nlm.nih.gov/pubmed/26558833
📍Effects of follicular versus luteal phase-based strength training in young women. Sung et al., (2014) 👉🏻https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4236309/
📍The immune system and the menstrual cycle 👉🏻http://bit.ly/2NwZify
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✨訂閱我的頻道 https://goo.gl/cJUSVh
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✨Instagram 👉🏻https://goo.gl/m5Ro8b
✨Weibo 👉🏻http://weibo.com/ashleexiu/
✨FB 👉🏻 https://www.facebook.com/ashlee.lin.0/
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常用的營養品
✨【MYPROTEIN】http://bit.ly/Ashleexiu
✨【專屬6折碼】👉🏻MYPASHLEE
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常用的拉力帶
✨【VERSA GRIPPS】https://www.versagripps.tw/
✨【折扣碼】👉🏻Ashlee
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高蛋白健身魚
✨【POSEIDON】https://www.poseidonfh.com
✨【折扣碼】👉🏻Ashlee
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我們的健身服裝品牌
✨ TAIGER 官網 👉🏻https://goo.gl/IjRjwB
✨【折扣碼】👉🏻Ashlee
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更多#健身觀念 影片
✨肌肉酸痛才有練到?https://youtu.be/pXJc9GWIvqY
✨瘦小腿妳要知道的事 https://youtu.be/pb0fNccgC4E
✨小腿會練粗嗎? https://youtu.be/ggF5H9qxlr0
✨給新手的妳 https://youtu.be/rJltAwvLzGY
✨女生健身疑問 https://youtu.be/tQjvdMAsCcY
✨這樣讓腰變細 https://youtu.be/cafUCOojRPI
✨女孩重訓會變金剛芭比嗎? https://youtu.be/Fs9OAuI3Qcc
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✨ 我的二手出清👉🏻 https://shopee.tw/show_o_o
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原文字幕
嗨大家好我是Ashlee
歡迎來到我的頻道
你有沒有過一種經驗
是你在一整個星期訓練6天
都覺得不是問題
但有的時候
一個星期裡面只訓練1天
都覺得非常的辛苦
別懷疑
咻格女孩們
這可能就是你的生理週期在作祟
那我們來簡單介紹一下
生理期是什麼
生理期是一個平均維持28天的一個週期
會發生在青春期到更年期的女性身上
那我們來看一下這張圖
生理期呢
會大致分為兩大週期
分別是濾泡期以及黃體期
你可以看到橘色的部分是濾泡期
黃色的部分是黃體期
經期以及經期結束之後
一直到排卵的這段時間
是你的濾泡期
排卵之後呢
一直到你下一次月經來之前
會是我們的黃體期
那在這整個生理週期間呢
身體會有兩大主宰的賀爾蒙
分別是雌激素以及黃體素
那畢竟呢
我這個頻道
是除了分享我自己的生活以外
我們主要還是以健身為主軸
所以我們今天就會以一個健身的角度去探討
生理期的時後身體會造成什麼樣的變化
我們應該如何地應付它
以下呢 我提供一個研究案例
這個研究案例呢
是找了20個人
為期3個月的期間
使用腿推舉的力量訓練
兩隻腳分開進行訓練
腳一呢
在濾泡期的時候進行8個訓練
那在黃體期的時候進行2個訓練
那腳二呢
在濾泡期的期間進行2個訓練
黃體期的時候進行8個訓練
那研究結果顯示呢
腳一的肌肉成長以及力量是大於腳二的
那這代表什麼呢
代表這兩隻腳它們的訓練量是一樣的
但是分別在生理週期的不同階段進行訓練
它所達到的效果是不同的
濾泡期的訓練效果基本上是會大於黃體期的
那既然我們已經知道
荷爾蒙對我們身體造成的影響
與其對抗它
不如來利用它
優化我們的訓練
本篇影片重點來了
那我應該如何利用我們的生理週期循環
去安排我們的訓練課表
讓我們的訓練效益最大化呢
一樣
先幫我們回到這張圖
圖中
綠色的線是雌激素
藍色的線是黃體素
我們可以看到最在濾泡期的期間
雌激素是達到高峰的
接著遇到排卵期
它就開始往下
然後漸漸地變少
那黃體素呢
則是在排卵期結束之後
開始達到高峰
大家先記得這個
那我們回到如何安排訓練課表
在濾泡期的時候
雌激素上升
此時的生理機能是屬於一個最好的狀態
可以承受較高的訓練量
你應該有過一種經驗
就是在月經剛走
剛結束的時候
感覺精神特好
氣色特美
然後特別耐操的狀態
這個時候就是你的濾泡期
你的雌激素是達到高峰的狀態
那這個時間點呢我們適合做大重量
強度高的訓練
而且剛才的實驗結果也顯示
在這個期間呢
不但身體恢復的狀況更好以外
成長的幅度也是有可能較高的
再來呢
我們的黃體期的部分
此時呢
我們的雌激素下降
黃體素上升
身體的機能與肌力是明顯的下降的
這個時候呢
我們可以降低訓練量
或是安排減量訓練
像我即將推出的神力女超人裡面
就有為期一週的減量訓練
相較於經期開始的頭兩週
會更適合做輕重量
多次數的訓練
那在經期
也就是我們的月經來的這段時間呢
如果你有不適的話
建議休息1~2天
但是此期間也是非常破壞
你建立起來的訓練計畫的
所以如果你的身體沒有這麼不舒服
我會建議你一樣去跑你的菜單
持續的維持運動跟訓練的習慣
好
那現在我們已經知道
如何安排我們的訓練課表
我們就來聊一下經前症候
也就是黃體期的時候
身體會產生哪些變化
很多人呢 在黃體期的時候
會產生一些焦慮、鬱悶、易怒
注意力不集中
失眠、頭痛、疲勞等等
各種我們不樂見的狀況
而且呢
在黃體期的期間
因為雌激素下降的關係
身體更容易產生飲食衝動
或是對甜食有那種無法抗拒的渴望
那如果你是那種在生理期以前
也就是經前的時候會管不住嘴
煞不住車
想要吃很多高熱量的甜食的話
我這邊有一個方法供你參考
你可以在濾泡期的時候
也就是月經開始的那兩週的時間
那個時候食慾比較不高
先控管你的熱量
然後把這些熱量省下來
留到黃體期的時候
也就是月經前兩週
比較難控制口慾的的時候
來享受你的熱量
也就是你把你的飲食計畫
規劃成月為單位
去管理你的飲食攝入量
或是簡單一點
你直接在你的經期來以前
進行一週的diet break
以上分享呢
是生理週期身體變化上
如何給予訓練以及飲食的拆招
但是每個個體還是不一樣的
所以老話一句
Listen to your body
聽你身體的聲音
找到最適合你自己的方式進行
那剛剛有提到的神力女超人
健身菜單app
以及適合初學者的變身計畫
訓練菜單
都會在7月中的時候進行
像要follow最新狀況知道最新消息的話
請follow我的ig
別忘了訂閱我的頻道
然後按下小鈴鐺
你準備好要穿著比基尼迎接夏天了嗎
不要猶豫
跟著app一起訓練
你會看到你自己的改變
謝謝你看到現在
我們下次見
peace
#生理期#女健人#變身計畫#神力女超人計畫
menstrual phase 在 Normal Menstruation (Monthly Period) - Cleveland Clinic 的相關結果
During a normal menstrual cycle, the lining of a woman's uterus sheds. This cycle is part of a woman's reproductive system and prepares the ... ... <看更多>
menstrual phase 在 Stages of Menstrual Cycle: Menstruation, Ovulation ... 的相關結果
The menstrual phase is the first stage of the menstrual cycle. It's also when you get your period. This phase starts when an egg from the previous cycle isn't ... ... <看更多>
menstrual phase 在 Menstrual cycle - Better Health Channel 的相關結果
The four phases of the menstrual cycle are menstruation, the follicular phase, ovulation and the luteal phase. Common menstrual problems include heavy or ... ... <看更多>