What exercise helps with weight loss and PCOS?

Ok, first I want to point out that the role of exercise in weight loss is often misunderstood. It is true that exercise burns calories. Exercise enough and you’ll burn enough calories to lose weight. However, exercise can do a lot more for women with PCOS.

Treatment of PCOS focuses both on normalizing metabolic complications and reducing PCOS symptoms related to hyperandrogenism and anovulation. Gynositol, a natural product in practical unidose sachets combining myo-inositol and folic acid, can help achieve these goals. Unleash its full power by doing regular exercise. 

The best way for women with PCOS to achieve this is through a combination of strength training and high-intensity cardio. Strength training increases the size of skeletal muscle and enhances the muscles’ ability to manage glucose. So, basically, your new and improved muscles will boost your metabolic rate (the number of calories your body needs to survive) and decreases insulin resistance – win! Research studies have found that high-intensity cardio is more effective than traditional moderate-paced cardio at increasing insulin sensitivity. Plus, high-intensity cardio takes less time – another win!

How much should you exercise every day to start turning PCOS around?

Moderate exercises can help regulate testosterone levels, which is a male hormone that causes hyperandrogenism and anovulation in women with PCOS. Weight training, cardio and high-intensity interval training are some of the exercises that are ideal to help manage symptoms of PCOS and aid in conception.

All that said, I have some guidelines that work well for most women:

  • Strength train 3 times a week on nonconsecutive days.

  • Do 20-30 minutes of high-intensity cardio once or twice a week.

  • On days when you do not have a workout planned, spend at least 30 minutes moving around. For example, you could walk to and from work, do gentle yoga, or play tag with your kids.

Weight Training

Ideal for reducing insulin resistance, increasing metabolic rate, increase insulin sensitivity in type 2 diabetes and improve body composition.

Building more muscle and less fat tissue causes the body to burn more calories while exercising and throughout the day even at rest.

Example exercises include:

  1. Squats

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      2. Push ups

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3. DeadLift

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4. Lunges 

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5. Bicep and Tricep exercises

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How much cardio is too much?

Ideal for reducing insulin resistance, boosting fertility through hormonal regulation and stabilizing mood.

Cardio type exercises increase your body sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes, weight management, symptoms of depression and anxiety, as well as improving the frequency of menstrual cycles and ovulation.

Example exercises include:

  • Brisk walking

  • Jogging

  • Cycling

  • Swimming

High-Intensity Interval Training

Ideal for cardiovascular health and achieving a healthy BMI.

Interval training is short bouts of high intensity workouts swapped by low-intensity recovery periods.

Example exercises include:

  • Short sprints up a flight of stairs followed by a walk back down the stairs

  • Set of burpees followed by bodyweight rows

Routine exercise is an important part of managing PCOS symptoms especially regulating body weight insulin resistance and ovulation. Exercise regulates multiple body functions which studies show can decrease PCOS symptoms by reducing excess testosterone and improving insulin resistance. This, in turn, helps with body weight and ovulation. As the saying goes…”Couples that train together, stay together!”

To learn more visit us at gynositol.ca to get more information on the product and specials.

 

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