Best Exercise For PCOS includes the ones that you can perform at the gym as well as at home level without any types of equipment. Why is exercise important and how does it help in PCOS? These are the common questions you encounter.
Well, before moving into the mechanism, let’s see what happens in PCOS.PCOS (Polycystic Ovarian Syndrome) is a condition where the body starts producing excess male hormones. This leads to irregular periods, facial hair, dysmenorrhea.
Apart from this, PCOS leads to insulin resistance. Now what happens during insulin resistance is your body starts resisting the insulin hormone and your blood sugar level spikes up.
The insulin resistance and hormone imbalance can be put back on track through diet. But as there is lots of hormonal imbalance going on, your body metabolism comes down. This immediately causes weight gain and you feel it very difficult to lose weight. Now, what’s the solution for this?
Well, it’s absolutely easy through simple exercises that will increase your metabolic rate as well as reduce insulin resistance. The thing that you need to remember is what exercises you must do and for what duration it must be done.
Points to ponder:
- Firstly you need to remember exercise and diet go hand in hand. So a good nutritious balanced diet is very important.
- Next, choose the type of exercise based on your body ability. Start with simple ones.
- Warming up and cooling down is very important so that you don’t have muscle cramps.
- Keep yourself hydrated and take quick breaks to prevent exhaustion.
- Do the exercise under supervision in the initial stages.
- Have a pre and post-exercise meal so that your body uses up the nutrients properly.
Best Exercise For PCOS:
These are exercises that you can opt for if you thinking of a workout. Well just make sure you do these workouts with proper guidance.
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Cardio
The cardio exercise usually involves cycling, dancing, aerobics, brisk walking, jogging, dancing, etc. So what exactly happens during cardio is your body’s oxygen flow increases and simultaneously the insulin sensitivity also increases. Doing cardio for 30 minutes a day definitely helps in weight loss, insulin resistance and boosts metabolism.
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Strength training
Strength training involves the usage of a particular body muscle in order to strengthen it. Common strength training exercises are squats, dips, push-ups, pull-ups, etc. These exercises basically build your muscle mass along with that even improve the functioning of insulin by boosting your metabolism. Strength training for 15 -25 minutes is absolutely effective.
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High-Intensity Interval Training (HIIT)
HIIT is very effective in getting down the elevated testosterone levels in your body and reducing insulin resistance. But doing HIIT in the right manner is very important to get the desired results. The simple HIIT includes a series of exercises like lunges, pushups, situps, high kicks, squats, etc. Doing this for 20-25 minutes is very effective.
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Core strength
These exercises strengthen your core and at the same time help to get your insulin levels down and weight in check. These exercise mainly focus on the pelvic muscles. The core strength exercises reduce testosterone levels. Best core strengthening exercises include side plank, leg raise, reverse crunch, bicycle crunch, etc.
NOTE:
Choose the exercise based on your endurance level and do not over-stress your body. For better results, you can combine different types of exercises.
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