It may be asserted that Polycystic Ovary Syndrome (PCOS) is one of the most widespread hormonal disorders among ladies.
An issue is all too prevalent in women with PCOS, which is obesity. Physical activity plays a vital role in weight control, the ways of influencing insulin levels and general health.
In this article, we will look at the 15 Best Weight Loss Exercises for PCOS. These are exercises that will assist you in losing weight sufficiently and your symptoms at the same time.
1. Walking: A Gentle Start
- Location: Park, Neighbourhood or Indoor Treadmill
- Timing: From 30 to 60 minutes a day or in the morning for the renewal of energy.
Walking is another type of exercise that is very easy to perform and is very much recommendable for women with PCOS.
It assists in the process of shedding some calories, decreases the number of insulin receptors present in our body and is also effective in bringing down stress.
Walking is an exercise that can improve one’s health over a period of time especially if one straps himself/herself on a rigorous daily walking regime.
2. Running: Sa Health Tips: How to Increase your Heart Rate
- Location: Run, Jog, or Walk on treadmill
- Timing: 30 minutes, 3-4 time a week
Jogging also increases your heart rate and this is good for giving your body the needed push to shed some calories and fat. For women with PCOS, the regularity of running is good for hormones and heart’s health.
3. Cycling: A Low-Impact Option
Location: Cycling facilities which means cycling pave and stationery
Timing: 1 hour 3-5 times a week
Biking is one of the most efficient ways of aerobic exercises because it increases the heart’s rate without putting a lot of stress on joints. It is most useful for women who have been diagnosed with PCOS because it increases the fat loss and adds onto the endurance without stressing the body too much.
4. Swimming: Full-Body Engagement
Location: Local Swimming Pool
Timing: for athletes – 30-45 minutes, two to three times a week
Swimming for instance is an exercise that challenges most of the muscles of the body at a go. One of the most chosen types of aerobic exercise effective in the reduction of fats and stress necessary to treat PCOS.
5. Strength Training: Building Muscle and Burning Fat
Location: Variations/ Home With Weights
Timing: The type of strength training is recommended to be done three or four times within a week with varying muscle groups being worked on.
Strength training includes muscle mass, and in particular lean muscle mass that has higher metabolic rates. Squats, dead lifts and lunge should be promoted as strength exercise since it aid fat loss apart from enhancing insulin sensitivity among women with PCOS.
6. HIIT (High-Intensity Interval Training): Quick and Effective
Location: It can be done in Gym, in the Park or one can even do it at Home.
Timing: 20–30 min 3–4 times per a week
HIIT stands for High Intensity Interval Training and this involves a few specific movements at high intensity some rest between the sets. As demonstrated by Audrey’s case where she has used AC to manage her PCOS and for losing weight and it is very effective as compared to normal diets because of the power to manage insulin level and weight shedding process in a shorter period of time.
7. Yoga: Stress Management and its Hormonal Implications
Location: Any Open Space that one decides to practice Yoga or Yoga Studio Home.
Timing: 30-60 minutes daily
Activities such as yoga for instance enables one to flex, develop muscles and also relieves stress which plays a big role in contracting for PCOS. Some of the positions that are essential in balancing are the cobra pose and the bow pose and are healthy for the body.
8. Pilates: In a nutshell, there is Core Strengthening and Flexibility.
Location: When answering the questions, I had to decide which area I wanted to choose Pilates Studio, Home or Gym.
Timing: 45 minutes 3-4 days a week
Pilates is a core body strength and flexibility exercising system and thus recommendable for any lady with PCOS. It in the process of working helps to develop muscles, improves body posture and also helps in body balance.
9. Zumba: How getting fit may well be a form of dance
Location: Zumba Class or in the Home through DVDs or Any Other Existing Videos
Timing: consuming a portion of it, 2-3 times a week for 45 minutes
Zumba is the amazing aerobic exercise that one can lose calories in and maybe even weigh less. Indeed, what a relief that women with PCOS can employ this approach to act as an incentive during his or her exercise regime, all the time improving the cardiovascular functions.
10. Elliptical Training: Low-Impact Cardio
Location: Elliptical machine more preferably from gym or preferably a home one (best one)
Timing: 30-45 minities, three to four time a week
The elliptical machine is also another example of exercise equipment offering cardio workout that is safe on the joints but very effective in the shedding of calories. It is especially useful for women especially those with polycystic ovary syndrome since they are advised against exercises like running.
11. Kickboxing: Empowering and Effective
Location: Kickboxing studio/ at home with online classes
Timing: 45 min, twice- thrice a week
Kickboxing is strength as well as cardio exercise thus making it possible for one to have a perfect workout. From the research carried out, it was found that kickboxing assists in the improvement of endurance, muscle strength and stress reduction in women with PCOS.
12. Rowing: Total Body Cardio
Location: Utility or Use Gym or Home Rowing Machine
Timing: For adults as well as elderly and feeble, 20-30 minutes III-IV duration, 3-4 session per week.
Rowing involves most muscles of the body and is helpful in Cardiovascular training, besides Muscle building. And it is especially useful for losing calories and improving insulin resistance in women with such a condition as PCOS.
13. Jump Rope: Quick Cardio Fix
it should give you the needed energy charge in no time.
Location: Belonging, Play or Sporting
Timing: 15-20 minutes daily
Singe leg hops are much easier but they too can be a very efficient way to increase your calves and burn lots of calories. It is the best for ladies with PCOS who have no time since it is more intense than most cardio workouts.
14. Bodyweight Exercises: To many people, a car is convenient and versatile
because they need not be told what it is by their cars, cars tell them.
Location: Residence or Outdoors environment
Timing: 30 minutes 4-5 times a week
Push-ups, squats, planks, among others, are some of the most effective body weight exercises that do not need any equipment and can be done anywhere. It is proven that they are efficient in creating muscle mass and in generating body fat, ideal for women with PCOS.
15. Dance Workouts: Happiness in Learning
Location: Floor or Other space in a house and videos online
Timing: 45 minutes, 2-3 time per a week
Dance workouts incorporate aerobics with choreography; therefore, exercise is not boring when on a weight loss program. Dance routines to music for women with PCOS may help in changing the mood, increasing energy levels and even facilitate weight loss.
Conclusion: Setting up Your Individual Training Program
Both for weight and PCOS exercise is essential; however, it does not have to be time-consuming or complicated. By doing some of these exercises and including them in the weekly workout regime, one can increase chances of losing weight, enhance insulin sensitivity and reduce stress, all of which are important aspects of controlling the PCOS. It is just advised to choose activities which make you stick to them since they are pleasant to you. If any issue arises or you have some questions then do not hesitate to consult your doctor or healthcare provider.
FAQ: Best Weight Loss Exercises for PCOS
Q: Exercise is very useful for weight loss especially for people with PCOS but how much exercise do you need to shed off some pounds?
A: It’s encouraged that one should partake in moderate activity for at least 150 minutes per week or vigorous exercise for 75 minutes per week. Balancing cardio exercise with strength exercise delivers the optimal weight shedding, and alleviating of the symptoms.
Q: Does excessive exercise have any effect of making the symptoms of PCOS worse?
A: PCOS patients also need to be wary of the possible effects of excessive exercise as these could put more stress on the body, and cause hormonal imbalance which is not good for PCOS patients. As we know, it is always better to find a balance and also pay attention to one’s body.
Q: What kinds of exercises should one consider to be most suitable for anyone with PCOS?
A: Nutrition with the presence of PCOS may cause further bothers, along with the most effective exercises primarily consisting of cardio and strength training exercise. This includes walking, swimming, yoga, strength training among others activities that help in enhancing the flow of blood on the body tissues.
Q: How fast does one start experiencing the benefits of PCOS including the loss of weight?
A: Pcos weight loss can sometimes be very slow than other non pcos patients this is why patience is central to the process. Exercise together with effective dieting generally produces its benefits in three to six months.