Exercise and diet are the two main cornerstones of reversing PCOS. But is not easy to find the motivation to exercise regularly after being diagnosed with PCOS.
The hormonal disorder PCOS, or polycystic ovarian syndrome, occurs when your hormones are out of balance. It can lead to problems in your menstrual cycle and fertility. It also causes obstinate weight gain and cysts on the ovaries. The first thing to do is work on your diet.
Once your body has used the key nutrients from this well- rounded, nourishing diet, you can work on a well- planned exercise regimen. This will improve your circulation by incorporating low-intensity exercises like walking, yoga, and strength training to get you off the blood-sugar roller coaster.
Exercise is perhaps the best way to help your body become more insulin- sensitive, which is the most important way to manage PCOS.
Exercise for getting rid of PCOS symptoms
Polycystic ovarian syndrome is your body’s way of saying you can’t handle high sugar levels. Exercise is an excellent insulin sensitizer. It signals muscles to use more glucose from the blood.
In the beginning stage, you have to take small steps- you can start with some walking and generally being more active in your daily life- just moving about more in the house. Countless studies have shown that even gentle movement like just a five-minute walk after eating helps move the glucose from your meal into your cells more efficiently. We totally recommend doing short activities throughout the day after eating, since they can be extremely effective for managing your insulin insensitivity and PCOS, both.
The second stage of your exercise plan- Increase your muscle mass. Strength training with weights totally works for women with PCOS. After achieving the first goal of managing your insulin- resistance, your second goal is to increase your muscle mass with the help of progressive strength training to manage glucose better.
Most trainers worldwide use a mix of weight training with HIIT or High-intensity interval training and LISS or Low-intensity steady state cardio, like walking to reap huge benefits.
How does weight training help in PCOS?
PCOS is about your insulin resistance. Strength training reduces your insulin resistance. As strength training increases the size of your muscle, it increases its capacity to take in glucose, increasing insulin sensitivity.
Strength training does the best job of fighting belly fat. Excess belly fat puts you at risk for PCOS complications like high cholesterol and metabolic syndrome which causes heart problems.
Building more muscle will help you lose weight. Muscle actually burns calories in order to sustain itself so the more muscle you gain, the more calories you will burn daily, thus making it easier for you to lose weight and keep it off.
PCOS and high LDL or bad cholesterol are a package. Strength training helps get rid of high LDL in women.
Which other exercise works best for PCOS?
- Doing lots of cardio workouts in the gym are not that great if you want to control your PCOS. What you should aim for instead is 2-3 weight training sessions a week for around 45-60 minutes, along with low-intensity cardio activity like swimming, walking or yoga. But do make sure whatever exercise you’re doing is not too stressful on your body, as over-exercising is not good for your hormonal balance, either.
- Yoga is also one of the best ways of exercising for controlling PCOS. It acts as a huge stress buster, helps reduce pelvic pain, and can even regularise menstrual cycles. An active yoga practice can also increase heart rate, providing a cardiovascular workout, leading to weight loss. Asanas like Trikonasana promote hormonal balance and deep relaxation.
A strong body is a formidable opponent in the fight against PCOS. To prevent injuries always strength train under the supervision of a certified personal trainer, at least for a few sessions. Your trainer will be able to assess your current level of fitness and design a strength training routine that will help you the most and prevent exercise- related injuries.
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