When you have PCOS there is a couple things you want to keep in mind. First, you want to make sure you are not raising your heart rate too high, too fast. Women with PCOS are prone to have possibly heart attacks; therefore having a good warm-up is key. Next, you want to make sure that you are getting enough cardio to help make your heart stronger and to burn fat. Lastly, lift baby lift. Most women with PCOS think that they are going to get all big and bulky if they lift weights. However, the key is to do it the right way. You want to lift light weights with a high amount a reps. So, as an example you are doing an overhead bench press with just dumbbells. Use 2-5 pound dumbbells but do about 20 reps; not 40 pound weight and doing 10 reps; that’s where you will bulk up. Another thing with lifting weights is to give your body a day of rest for that muscle group; or a little smarter workout your whole body everyother day or 3 times a day and try to work in cardio everyday. Another great way is to use resistance bands; which are fantastic! You want muscle, because muscle burns fat! With resistance bands you can do alot of the same exercises that you would perform using regular dumbbells, which is great!
Great Workouts for PCOS:
1. Light weightlifting with high reps (muscle building)
2. Resistance Bands
3. Yoga (try to do 15 minutes everyday)
4. Zumba (great cardio, muscle building, fat burning)
5. Simple walking, briskly
6. Ride a bike
8. Water Aerobics
10. Sex (Yes, Sex…responsibly and perferably with your hubby! ha-ha)
Tips for a Great Workout:
1. Always stay hydrated! Ditch the Gaterade; drink WATER! Coconut Water is also a great alternative to Gaterade; add some fresh lemon and lime juice or slices to it and it’s pretty good. It’s also full of electrolytes!! But, always make sure you have fresh, clean water available.
2. Always fuel up post workout. Eat you some organic, almond butter with apples or a small chicken breast with avacado. Protein+Fat
3. Don’t over do it! Sweat and get a great workout, but don’t hurt yourself
4. Take a break if you need to. If you are breathing so hard you can’t talk; take a break.
5. Don’t let people intimidate you, they started somewhere too!
What do you do for your PCOS with exercise? Let me know by commenting below.
Best Wishes & Live Beautifully!
If you are interested in one on one health coaching visit me at www.hormonebalancehealthcoach.com