If you suffer from the polycystic ovarian syndrome, you already know how physically and emotionally distressing it can be. It is a hormonal condition that can cause multiple issues but one of the most prominent ones is weight gain.
Apart from weight gain, PCOS wreaks havoc on your body in several other ways. Your body produces testosterone in higher quantities which can cause some major changes in your menstrual cycle. It also leads to reduced fertility, increased hair growth and changes in your skin such as acne or darkened skin patches. In most cases, it also causes insulin resistance.
PCOS affects up to 18 per cent of women but can be managed with a nutritious diet and regular physical activity. So, let’s take a look at the 4 workouts you need to get to for PCOS. All set?
Try and include moderate exercises like brisk walking, jogging, cycling or swimming to help tackle symptoms of PCOS. These exercises increase your body’s response to insulin, reducing the risk of cardiovascular diseases and type 2 diabetes. Take out 30 minutes every day for cardio. You’ll definitely see a change in your weight and mental health.
It’s extremely helpful in reducing insulin resistance and increasing the metabolism rate. Make sure you include strength training as part of your fitness regimen. You can try bodyweight exercises like squats, push-ups, or tricep dips to improve the function of insulin in your body. What’s more, it can also accelerate your metabolism by building more muscle mass.
If you combine resistance moves with cardio, you can get a lean body. Now, isn’t that absolutely amazing?
It’s really not about exercising for too long, but doing it the right way. Hence, it is important to swap between short bouts of high-intensity exercise and low-intensity recovery. Not only does it boost your cardiovascular fitness, but it also benefits those with PCOS. Exercise on a spin bike for only 10 to15 minutes and burn calories while reducing abdominal fat more effectively.
If your weight is above the normal range, you can suffer from severe back pain and poor posture. Hence, including core training in your fitness routine is important. These muscles support your spine and must be strengthened. If you are trying to conceive, make sure to also train your pelvic floor muscles. They’re a vital part of your core, helping tackle urinary incontinence, boosting sexual health, and enhancing pelvic stability.
Ladies, it’s time to focus on your fitness regime, and reduce the symptoms of PCOS!