How to Exercise for PCOS: A Complete Guide

How to Exercise for PCOS |  A Complete Guide

How to Exercise for PCOS: A Complete Guide

Introduction:

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age.

 It can cause irregular periods, acne, excess hair growth, weight gain, and infertility. 

PCOS can also increase the risk of developing type 2 diabetes, cardiovascular disease, and depression.

One of the best ways to manage PCOS symptoms and improve your health is to exercise regularly.

Exercise can help you lose weight, balance your hormones, lower your blood sugar levels, and boost your mood. 

However, not all exercises are equally beneficial for PCOS. Some types of exercise may be more effective than others in addressing the specific challenges of this condition.

In this article, we will explain the best exercise plan for PCOS, based on the latest research and expert recommendations. W

e will also give you some tips on how to incorporate exercise into your daily routine and enjoy it.

Cardiovascular Steady-State Exercises :

Cardiovascular steady-state exercises are aerobic workouts that keep your heart rate at a moderate level for a prolonged period of time. These exercises can improve your cardiovascular fitness, burn calories, and reduce stress. 

Examples of cardiovascular steady-state exercises include walking, cycling, dancing, and joining aerobics classes.

To perform these exercises, you need to calculate your maximum heart rate by subtracting your age from 220. 

Then, aim to exercise at 50 to 70 percent of your maximum heart rate. For example, if you are 30 years old, your maximum heart rate is 220 - 30 = 190 beats per minute (bpm). Therefore, you should exercise at 95 to 133 bpm.

You can use a heart rate monitor or a fitness tracker to measure your heart rate during exercise. Alternatively, you can use the talk test: if you can talk comfortably while exercising, you are in the moderate intensity zone.

You should aim to do at least 30 minutes of cardiovascular steady-state exercise every day, or at least five times a week. You can start with shorter sessions and gradually increase the duration and intensity as you get fitter.

High-Intensity Interval Training (HIIT) : 

High-intensity interval training (HIIT) is a form of exercise that alternates between short bursts of intense activity and rest periods. 

HIIT can boost your metabolism, burn fat, improve insulin sensitivity, and increase muscle strength. 

Examples of common exercises used in HIIT workouts are burpees, tuck jumps, and mountain climbers.

To perform HIIT, you need to exercise at 80 to 95 percent of your maximum heart rate for 10 to 30 seconds, followed by a recovery period of 10 to 60 seconds at 40 to 50 percent of your maximum heart rate. You can repeat this cycle for 10 to 20 minutes.

You can use a timer or an app to guide you through the intervals. You can also modify the exercises according to your fitness level and preferences. 

For example, you can do low-impact versions of the exercises or change the duration and intensity of the intervals.

You should do HIIT two to three times a week, preferably on non-consecutive days. HIIT is very demanding on your body, so you need to allow enough time for recovery and avoid overtraining.

Mind-Body Exercises :

Mind-body exercises are workouts that combine physical movement with mental focus and breathing techniques. 

Mind-body exercises can help you relax, reduce stress and anxiety, improve your mood and self-esteem, and enhance your body awareness and posture. 

Examples of mind-body exercises are yoga, Pilates, and tai chi.

To perform mind-body exercises, you need to follow the instructions of a teacher or a video that guides you through the poses or movements. 

You also need to pay attention to your breath and synchronize it with your movement. You should try to be mindful of your sensations and emotions during the exercise.

You should do mind-body exercises at least once or twice a week. You can choose the style and level that suits you best. For example, you can do gentle yoga for relaxation or power yoga for strength. You can also mix different types of mind-body exercises for variety.

Strength Training :

Strength training is a type of exercise that uses resistance to build muscle mass and strength. Strength training can help you tone your body, increase your metabolism, improve your bone density, and balance your hormones. 

You can use resistance bands, weights, or your own body weight for strength training.

To perform strength training, you need to do exercises that target different muscle groups in your body. You should do eight to 12 repetitions of each exercise for two to three sets. You should rest for one to two minutes between sets. 

You should also increase the resistance or difficulty of the exercises as you get stronger.

You should do strength training two to three times a week on non-consecutive days. You can follow a structured program or create your own routine based on your goals and preferences. 

You can also combine strength training with other types of exercise for a balanced workout.

How to Incorporate Exercise into Your Life :

Exercise can be a powerful tool for managing PCOS, but it can also be challenging to start and maintain. Here are some tips on how to incorporate exercise into your life and enjoy it:

Set realistic and specific goals. For example, instead of saying “I want to lose weight”, say “I want to lose 5 kg in 3 months by exercising for 30 minutes every day”.

Track your progress. Use a journal, an app, or a calendar to record your workouts, your weight, your measurements, and your mood. Celebrate your achievements and reward yourself with something healthy and fun.

Find an exercise buddy. Having a friend, a family member, or a partner who exercises with you can make it more fun and motivating. You can also join a group, a class, or an online community that shares your interests and goals.

Choose activities that you enjoy. Exercise should not be a chore or a punishment. It should be something that makes you feel good and happy. Experiment with different types of exercise and find what works for you.

Listen to your body. Exercise should challenge you, but not hurt you. If you feel pain, discomfort, or fatigue, stop and rest. If you have any medical conditions or injuries, consult your doctor before starting any exercise program.

Conclusion :

Exercise is one of the best ways to manage PCOS symptoms and improve your health and well-being. However, not all exercises are equally beneficial for PCOS. You should choose exercises that suit your needs, goals, and preferences.

The best exercise plan for PCOS includes cardiovascular steady-state exercises, high-intensity interval training, mind-body exercises, and strength training. You should aim to do at least 30 minutes of exercise every day, or at least five times a week. You should also vary your workouts and have fun with them.

Exercise can help you lose weight, balance your hormones, lower your blood sugar levels, and boost your mood. It can also reduce the risk of developing complications associated with PCOS, such as diabetes, heart disease, and depression.

Exercise can be challenging to start and maintain, but it can also be rewarding and enjoyable. By setting realistic goals, tracking your progress, finding an exercise buddy, choosing activities that you enjoy, and listening to your body, you can incorporate exercise into your life and make it valuable 

Content Source Courtesy :

https://www.asterdmhealthcare.com/health-library/exercise-for-pcos

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