Research indicates that women with PCOS who did about 35-40 minutes of aerobic exercise every day for a period of three months had improved insulin sensitivity, cholesterol and less belly fat. Some of these women lost weight and few others did not. So the bottom line is that whether or not exercise helps you in lose weight, it works wonders in controlling your symptoms and overall sense of well-being.
More importantly, it is known that women with PCOS suffer from Chronic Inflammation and exercise is proven to help improve inflammation markers. This is critical because inflammation is directly related to insulin resistance.
Exercise will help you improve your
- insulin sensitivity
- frequency of ovulation
- body composition
Type of exercise that is helpful in PCOS
Any type of aerobic exercise will help you lose weight, provided you exercise at least at a moderate pace for long enough. The Center for Young Women’s Health recommends you work up to 60 minutes of aerobic exercise at least five days a week.
While you might associate strength training with toning and tightening up your body rather than viewing it as a weight loss aid, it is actually one of the best tools for weight loss. Examples include using free weights and doing pushups, squats and lunges.
Interval training involves short, intense bursts of activity followed by a rest period of low-impact exercise, such as doing a set of sprints. When it comes to fat loss, adding interval training to your workout regimen can maximize fat loss while reducing the amount of time you exercise. Adding high-intensity training might allow you to do less aerobic exercise, but you should still include it for other benefits it provides such as improving cardiovascular health and reducing risk of chronic diseases like high blood pressure and diabetes.
What is your workout regime? What has worked for you? Do you have advice for our other readers? Let us know in the comments below!