PCOS, or Polycystic Ovary Syndrome, is a common hormonal disorder that affects many women. It can cause a range of symptoms, including irregular periods, weight gain, and fertility issues. Exercise is often recommended as a way to manage PCOS symptoms and improve overall health. However, not all exercises are created equal, and some may be more harmful than helpful for women with PCOS.
The worst exercise for PCOS: Steady-state cardiovascular workouts
Steady-state cardiovascular workouts, also known as long-duration cardio, involve exercising at a steady pace for an extended period of time. This can include activities like jogging, cycling, or using the elliptical machine. While cardio exercise is generally beneficial for cardiovascular health, it may not be the best choice for women with PCOS.
One of the main issues with steady-state cardio for PCOS is that it can increase cortisol levels. Cortisol is a stress hormone that can have negative effects on hormonal balance, including insulin resistance and weight gain. Women with PCOS often already have elevated cortisol levels, so adding more stress to the body through long-duration cardio workouts may exacerbate these issues.
Additionally, steady-state cardio workouts can be time-consuming and may not provide the best results for women with PCOS who are looking to manage their weight. High-intensity interval training (HIIT) and strength training have been shown to be more effective for weight loss and improving insulin sensitivity in women with PCOS.
What exercises are better for PCOS?
When it comes to exercise for PCOS, there are several types of workouts that may be more beneficial:
- High-intensity interval training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest. This type of workout has been shown to be effective for improving insulin sensitivity and promoting weight loss in women with PCOS.
- Strength training: Strength training, such as lifting weights or using resistance bands, can help build lean muscle mass and increase metabolism. This can be especially helpful for women with PCOS who may have difficulty losing weight.
- Mind-body exercises: Mind-body exercises like yoga or Pilates can help reduce stress and improve overall well-being. These types of workouts can be a great addition to a PCOS exercise routine.
How often should you exercise with PCOS?
The frequency of exercise for women with PCOS can vary depending on individual needs and goals. However, most experts recommend aiming for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be spread out over several days and can include a combination of cardio, strength training, and mind-body exercises.
Final thoughts
While exercise is important for managing PCOS symptoms and improving overall health, it's crucial to choose the right types of workouts. Steady-state cardiovascular workouts may not be the best choice for women with PCOS, as they can increase cortisol levels and may not provide optimal results for weight management. Instead, consider incorporating high-intensity interval training, strength training, and mind-body exercises into your routine. Remember to listen to your body and consult with a healthcare professional before starting a new exercise program.
