Best exercise for PCOS weight loss

Best exercise for PCOS weight loss

today I’m bringing you the topic “Best exercise for PCOS weight loss”

My dear readers, by the way, there are many health problems in the life of women, but the most common one nowadays is pcod or pcos.
Doctors say that treatment is possible only with a managed diet and good exercise
So if you are suffering from this problem then today’s article will help you.
(Best exercise for PCOS weight loss)

Let’s start beautiful fellows.

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Steady-state cardiovascular exercise

see its benefits:

Reduce insulin resistance, improve mood, and aid in weight loss

friends, A steady-state cardiovascular workout is a workout where the intensity of the workout stays within the same range for the duration of your workout.

This can include things like walking, running, swimming, cycling and hiking. Just 30 minutes a day will help. Because women with PCOS may be at greater risk of insulin resistance and weight gain, cardiovascular exercise is great.

Cardiovascular exercise increases the body’s sensitivity to insulin and prevents the effects of cholesterol buildup in the arteries, which can lead to high blood pressure, heart disease, and type 2 diabetes. This type of exercise will also lift your mood and help you lose weight.

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HIIT workout

see its benefits

Burns fat improves cardiovascular health.

HIIT (High-Intensity Interval Training) is a combination of short, high-intensity bursts of cardio exercise followed by an equal period or longer of rest.

For example, jogging for a minute, followed by jogging or walking for a minute or two. A HIIT workout would be doing this for 10 minutes.

Short cardio bursts in HIIT are fantastic for helping women with PCOS. One of the biggest benefits of HIIT is that you can increase your cardiovascular fitness faster by working harder rather than longer.

One study showed that HIIT improves insulin resistance and helps burn fat. HIIT creates an oxygen debt to your muscles, forcing your body to increase post-exercise oxygen consumption (EPOC), aka the afterburn. So even after your workout, your body is still burning fat.

Another study looked specifically at women with PCOS and found that 10 weeks of HIIT improved insulin resistance (without weight loss).

Studies show that HIIT not only improves insulin resistance but also reduces excess testosterone, both of which can reduce the severity of PCOS symptoms.

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Strength training

see its benefits

Increases metabolic rate, reduces insulin resistance, increases muscle mass, and reduces body fat.

Strength training builds muscle by using your own body weight, resistance bands, or weights. Research examining different types of exercise interventions for PCOS investigated resistance training in women with PCOS and found it to be more effective at reducing free androgen index (testosterone levels) than other forms of exercise.

Both ‘vigorous‘ and ‘moderate‘ intensities of strength training provided positive results and the more often you strength train, the better.

Core exercises like push-ups and tricep dips strengthen the muscles and upper body long after you’ve finished your workout and improve insulin function while burning calories.

Mind-body exercises

see its benefits

Burns calories, relaxes mind and body, and improves mood

Women with PCOS often suffer from depression, stress, and anxiety as a result of their symptoms, and one study found that women with PCOS who were overweight had higher levels of depression.
Stress can also worsen other symptoms of PCOS.

Mind-body exercises, such as yoga, tai chi, and Pilates, can also help reduce stress and burn calories, which can help with weight loss (along with a healthy diet and regular cardio exercise).

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What is the worst exercise for PCOS?

From preliminary research, there’s no one ‘worst’ form of exercise, but studies have shown that excessive exercise and overtraining can cause irregular periods due to increased cortisol levels, which can disrupt your hormones.

Instead, you need to stick to an achievable exercise plan, including recreational activities and classes you enjoy, rest days, and gentle mind-body exercises. As always, this needs to be done alongside a diet rich in whole foods, minimal sugar, healthy fats, and low glycemic index carbohydrates.

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How often should you exercise with PCOS?

Exercising 30 minutes a day, three times a week, for a total of three hours per week can improve metabolic and reproductive symptoms associated with PCOS. And it’s really flexible, even a little walk is better than nothing.

Top tips for exercising with PCOS from the experts

Be persistent

The easiest way to stay consistent is to make exercise a part of your daily routine. It can be hard to stick to exercising on your own. Try exercising with a friend who will help motivate you.
Maybe you can combine some exercise classes — make sure you enjoy exercise and want to do it — if it’s fun, it helps. Just the act of visiting a friend will help establish a routine and eliminate excuses.

Focus on endurance

High-intensity strength training can increase testosterone levels, which you don’t want if you have PCOS! Focus your resistance training on endurance by using light weights, resistance bands, and body weights for high reps.

Prioritize HIIT over cardio

Regardless of the intensity, exercise benefits women with PCOS. Show more beneficial exercise strategies for BHoweverHIIT
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Conclusion:

Dear readers, in the face of the prevalent health challenge of PCOS, our exploration into tailored exercises—Steady State Cardiovascular, HIIT, and Strength Training—has unveiled potent tools for managing this condition. These exercises offer not only physical benefits, such as reducing insulin resistance and aiding weight loss but also crucial emotional well-being advantages.

While emphasizing the importance of a balanced routine, we’ve touched upon the potential pitfalls to avoid and highlighted the flexible frequency of exercise, encouraging a commitment to this transformative journey.

In closing, armed with insights and expert tips, let’s stride confidently into a healthier future, embracing the positive impact of exercise on our well-being. The journey may have its challenges, but with consistency and a mindful approach, we can navigate the complexities of PCOS and emerge stronger and more resilient. Here’s to a healthier and more vibrant tomorrow!