2- Manage PCOS symptoms with strength training
Most PCOS patients have difficulty properly metabolizing glucose, so they produce more insulin and their blood sugar levels rise as a result. Strength exercise combined with dietary changes targeted to alleviate symptoms is the most effective strategy to combat the illness since this combination will help you lose weight and boost your metabolism.
Frequent, resistance-based exercise can assist to balance hormones and lower androgen levels, lowering the excess testosterone that causes symptoms like facial hair and acne. Add some cardio or HIIT to increase circulation and lower cholesterol levels, as women with PCOS are more likely to have raised blood pressure and cholesterol as a result of insulin resistance and extra body fat.
A study of 16 research indicated that women who undertook 30 hours of resistance training over a 6-26 week period had 15% lower testosterone levels than those who did not.
According to the same study, consistency is crucial because the more frequently you resistance train, the better the effects you may expect. Those who undertook 50 hours of training within the same period had significantly lower testosterone levels. The recommended number of strength-based training sessions each week is 5, but if you can’t accomplish that, aim for 2-3 and you should notice some improvement in symptoms. Greater muscle mass implies more glucose can be utilized in your bloodstream, resulting in lower blood sugar levels, As a result, your goal should be to grow muscle mass through a combination of strength exercise and a high protein diet.
Even if you can’t work out if you have PCOS, it’s crucial to be active frequently – clinical investigations indicated that three weekly sessions of just 30 minutes of activity a day, three times a week reduced the metabolic and reproductive symptoms associated with the illness. Raising your step count is the single best workout decision you can make to improve PCOS symptoms; if you can get at least 5-8k steps per day, you will noticeably reduce inflammation and insulin resistance.
