Strength training can help with polycystic ovary syndrome (PCOS) by helping to maintain blood sugar levels, reducing male hormones, and preventing weight gain.
Benefits of strength training for PCOS
Blood sugar levels
Strength training helps maintain blood sugar levels by increasing the number of insulin-sensitive muscle cells.
Male hormones
Strength training can reduce male hormones, also known as androgens, which can cause acne, hair loss, belly obesity, and facial hair.
Weight loss
Strength training can help you lose weight and keep it off by maintaining a healthy metabolism.
Muscle mass
Strength training can increase lean body mass and decrease body fat percentage.
How to do strength training for PCOS
You can use your own body weight, resistance bands, or weights.
You can try basic exercises like push-ups and tricep dips.
You can try water training with dumbbells.
You can try loading for strength training with 8–15 repetitions and a 1RM percentage of 60–85%.
You can try doing strength training 2–3 non-consecutive days per week.
Other exercises for PCOS
You can try cardio exercises like brisk walking, running, cycling, or swimming.
You can try interval training, which involves doing different exercises at different intensity levels.
You can try bodyweight workouts like Pilates and yoga
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