The Best Exercise for PCOS
Maximize your time and efforts with the best exercise for PCOS.
So many women with PCOS hate working out and for a whole host of reasons. A couple of the main reasons has to do with having enough time and not seeing results.
I get it, who wants to spend hours at the gym and not see the scale budge? I know I don’t have time for that and neither do you!
So, here’s the solution to getting fit with PCOS that will address both of these concerns. You need to be focusing on the best exercise for PCOS patients which is high-intensity interval training.
I’m sure you have probably have heard the term HIIT thrown around but maybe you weren’t exactly sure what it was or how to do it. So, I’m going to breakdown the important information that you need to know. Because HIIT is one of the best exercises for PCOS.
What is High-intensity interval training?
High-intensity interval training or more commonly referred to as HIIT is short periods of intense anaerobic exercise with less-intense recovery periods. It’s done at 85-100% of one’s maximum heart rate.
HIIT workouts are so supposed to be short but intense. That is how you get the benefit from them.
A good HIIT workout would probably be about 20- 30 minutes in duration. I wouldn’t do any longer than 30 minutes.
HIIT workouts are very challenging so don’t get down if you struggle in the beginning. It is meant to be hard and to get the body burning fat in less time.
The important thing is to stick with it for the whole 20-30 minutes. Just give it your all and the more you do it, the better you will get at it.
The health benefits of HIIT:
Burn more fat in less time
Helps with cardiovascular fitness
Improves insulin sensitivity
Reduces blood pressure
Increases your metabolism.
Other benefits of HIIT:
Can do it anywhere
You don’t need any special equipment
It is efficient- it can be done in under 30 minutes
It can be adjusted to anyone’s fitness level
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Why HIIT works for PCOS :
HIIT works because it gets your heart rate up and keeps it up. In fact, your body will continue to burn fat after you are done working out. This is due to the excess-post exercise oxygen consumption (EPOC) effect.
How sweet is that? Traditional cardio can’t do that for you.
Studies show that that shorter more intense workouts do a better job of improving the metabolic problems associated with PCOS than longer moderate intensity workouts.
An Example of a HIIT exercise:
Here is a basic walking/running HIIT routine you can try anywhere.
Start with a warm-up of jogging for several minutes.
After your warm-up, when the muscles are loose which prevents any injuries, you will begin your intervals.
Run at full speed/intensity for 20 seconds then walk for 40 seconds of recovery.
Repeat this for a total of 10 minutes.
Once you are done with the 10-minute interval, do a cool down walk for several minutes.
Maybe running isn’t your thing? I don’t blame you!
There are a ton of HIIT variations you can do. Here is another easy, beginner HIIT workout to try for PCOS weightloss.
HIIT is a wonderful exercise to incorporate into your routine. Doing HIIT 2-3 times a week in addition to strength training can really help improve insulin sensitivity as well as weight loss. It is great for busy individuals who are short on time. Make the most of your efforts and burn more calories in less time.