Obesity. Complications to conceive. Risk in pregnancy. Irregularities in periods.
These are not restricted to the textbooks of physiology anymore.
What is your first thought after you hear these terms? PCOS it is.
8% to 13% of women are affected by this condition globally. At the same time, 1 in 5 women in India is struggling with the disorder. PCOS has become far more common in women in India.
It has been researched that one-third of menstruating women are affected by PCOS. In southern India and Maharashtra, about 9.13% of menstruating women have PCOS as a physiological condition.
One good thing about it is that PCOS can be defeated with fitness training. Before that, let's learn how you can beat it and the basics of PCOS.
What is PCOS?
PCOS which is known as Poly Cystic Ovarian Syndrome, is a condition in which hormonal functions can get affected due to the cystic progression in the ovaries. Interestingly, ovaries can develop sex hormones such as oestrogen, progesterone and androgens (negligible).
The ovaries produce eggs and get fertilized by the sperm. PCOS is a syndrome that comes with a group of symptoms. Three primary characteristics of this syndrome.
Ovarian cysts are developed in the ovaries.
Male hormones are secreted in excessive concentrations.
Periods are irregular or getting missed.
As the effects of PCOS, women experience irregular menstrual cycles, excessive hair growth, acne, elevated androgen hormones level and obesity. Apart from physiological issues, women experience depression, anxiety and mood disorders. Insulin resistance and compensatory hyperinsulinemia are some of the effects of PCOS.
Symptoms Some of the Symptoms of PCOS are:
Cysts on the ovaries
Missed periods
Excessive body hair, particularly on the face, stomach and chest
Acne or acne-prone skin
Weight gain
Infertility
Dark patches on the skin
Headaches
Hair thinning
Exercises for PCOS
PCOS-affected individuals need to reduce androgen, manage weight, and reduce the risk of Type 2 diabetes. The hormonal regulations are affected by weight gain and cysts in the ovaries.
Here are some exercises for solving issues of PCOS.
Moderate Exercises
Regular exercises recommended by a certified fitness trainer can also positively affect the condition of PCOS in the women's body. Aerobic exercises like moderate-intensity treadmill walking, jogging, and resistance training improve the results. Riding a stationary bike can also be effective for PCOS. For instance, losing weight and managing insulin levels can be possible with moderate exercise.
HIIT Workout
HIIT (High-intensity interval training) workout can do wonders for the well-being of a PCOS-affected woman. In a cohort experiment, it was observed that the group doing HIIT workouts had better results than the other groups. The EPOC effect or Excess Post-exercise Oxygen Consumption gets activated by HIIT. As a result, one can regulate weight, burn fat and activate the level of oxygenation effect.
Cardiovascular Exercises
Among the physical training and workout sessions, cardio is one of the most effective ones to be considered. 50-70% heart rate can be increased, and blood pressure can be regulated with moderate exercises. Aerobic exercises like walking, swimming, cycling and jogging are practical for PCOS.
Strength Training
Some research has analysed that the Free Androgen Index can be reduced. Strength training entails employing resistance bands, weights, or your body weight to increase muscle. This form of workout can help you grow strong muscles and bones. Higher muscle mass may allow you to burn more calories at rest and keep a healthy weight.
Core Training
Core strength training can improve lower back strength and posture. Additionally, this type of exercise can help your pelvic floor strengthen. One can get rid of issues like incontinence and libido dysfunctions for a healthier pregnancy.
Why Physical Training is Important for PCOS
Regular exercise improves insulin sensitivity, which is frequently impaired in PCOS, assisting in blood sugar stabilisation and lowering the risk of type 2 diabetes.
Physical exercise helps with weight management and obesity, which can help with the hormonal abnormalities linked with PCOS. It also promotes cardiovascular health, lowering the risk of heart disease in PCOS patients.
Furthermore, exercise helps to reduce stress, improve mental well-being, and promote improved sleep patterns, all of which are important in controlling PCOS-related symptoms.
Physical activity helps women with PCOS improve their overall health and quality of life.
Some Exercises You Should Avoid in PCOS
What are the suitable exercises for curing PCOS?
Many women have this question in their minds.
Instead of stopping or overdoing, the affected ones should be recommended to find a balanced exercise regimen to develop better health.
So, before jumping into any random exercise routine, ask your fitness trainer and physician about the best fitness regime for you. We've jotted down some specific exercises which would not be suitable for PCOS women.
Overly Strenuous Workouts
Abdominal Crunches/Sit-ups
Extreme Endurance Exercises
Stressful Competitive Exercises
Heavy Weight Lifting
Dehydrating Workouts
Yoga Training Options
PCOS can be managed with complete yoga sessions. If a person doesn't have enough time to flex in the gym or is not interested in visiting a gym regularly, yoga is the best option for them.
A study has shown that if a PCOS-affected person does one-hour yoga training sessions three times a week for three months, she can reduce her testosterone level by 29%. As an increased testosterone level affects the menstrual cycle's regularity, yoga will help PCOS-affected people.
Women are sometimes not allowed to do any strength training for their previous injuries or health conditions. In those cases, yoga under the surveillance of a yoga trainer is beneficial to control PCOS.
Additionally, yoga can reduce your anxiety and stress, which can also affect the hormonal regulation of a woman's body. Yoga promotes mindfulness and positivity in us, which is highly effective.
Women complain mainly about the discomfort and pain they face while they menstruate, and proper Yoga training significantly resolves these. With better blood flow levels in the abdominal areas and relaxation, yoga training can be the best solution for you if you've PCOS. We've listed some yoga poses for PCOS-affected women and recommend you get help from a certified yoga trainer first.
Training Is Not the End, Change Your Lifestyle
Whether you go for physical or yoga training, you need a change in your lifestyle to cure PCOS. Women with PCOS are recommended with various kinds of training and workout sessions.
From diet to relaxation, all you need to change your lifestyle into a healthier one. We know this might not seem very easy for you. You can resolve it with a personalized plan of exercise. Get customized physical training plans with BodyTune. Our ACSM-certified trainer Debjit Das is ready to assist you.
FAQ
What is PCOS?
PCOS (Poly Cystic Ovarian Syndrome) is a problem with hormonal dysfunction during the reproductive years of women. They may miss periods very often or prolonged periods. The fluctuation of hormones is too much, especially for androgen. Many tiny sacs or cysts develop on the ovary's outer edge. The cysts contain immature eggs, and that's why the follicles are failed to release eggs.
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