Why HIIT Might Help Your PCOS?
PCOS is a hormonal disorder characterized by elevated levels of estrogen and progesterone. These hormones are responsible for causing irregular periods, ovulation problems, infertility, acne, hirsutism (excessive hair growth), insulin resistance and other health issues.
The most common symptoms of PCOS include:
Irregular or absent menstrual cycles (amenorrhoea)
Insulin resistance (high blood sugar level)
Acne, hirsutism, polycystic ovarian syndrome (PCOS), obesity and fatty liver disease.
It is well known that exercise helps with all these conditions. However, there are some experts who believe that HIIT exercises might be helpful in treating PCOS.
There are several studies which have shown that HIIT exercises may improve insulin sensitivity, reduce body fat and increase testosterone levels. Furthermore, they may lower cholesterol levels. There is no doubt that HIIT exercises are beneficial for women with PCOS. They can lose weight and even get rid of their acne.
What Is High Intensity Interval Training (HIIT)?
High-Intensity Interval Training, or HIIT, involves alternating short periods of intense anaerobic exercise with less-intense recovery periods. If you like to run, you might complete a sprint for 30 seconds, walk or jog lightly for 90 seconds, and then repeat that cycle several times.
There is no exact formula for HIIT. The key is to find a good balance between effort and rest. Some people like to do a hard/easy interval session, consisting of 4-5 hard intervals and 1-2 easy intervals. Others prefer longer intervals, like 10-20 seconds of hard exercise with 60 seconds of easy exercise. The “work” intervals should be done at around 95% effort, or all-out intensity.
Keep in mind that everyone responds to exercise differently. If you have any of the following conditions, check with your doctor before starting a new fitness routine:
Diabetes (especially during pregnancy)
High blood pressure
Before doing any kind of exercise, it’s also a good idea to consult your doctor. They will be able to give you advice on the best fitness routine for your needs. If you already have a fitness routine, the doctor will be able to help you adjust it as needed.
It’s also very important to warm up before and stretch after your HIIT routine. This will help prevent muscle strains and other injuries.
HIIT is a great way to burn fat and improve overall health. It should ideally be done 2-3 times per week on non-consecutive days. Start out with a 10-minute warm-up, and follow that with 6-8 hard intervals. Aim for at least 60 seconds of hard exercise, and take at least 2 minutes of easy or rest intervals. After the workout, finish with a 10-minute cool down.
Remember to always listen to your body. Start out slowly, and never do more than you are able. Always consult your physician before starting this or any other fitness routine.
Sources & references used in this article:
Thriving with PCOS: lifestyle strategies to successfully manage polycystic ovary syndrome by K Morrow-Baez – 2018 – books.google.com
Is Insulin Resistance a Cause of Your PCOS? by ND Kelly Clinning – bodycotoronto.com
The effects of high intensity-interval training on vaspin, adiponectin and leptin levels in women with polycystic ovary syndrome by HŞ Aktaş, YE Uzun, O Kutlu, HH Pençe… – … of Physiology and …, 2019 – Taylor & Francis
Comparison of high-intensity interval training and moderate-to-vigorous continuous training for cardiometabolic health and exercise enjoyment in obese … by Z Kong, X Fan, S Sun, L Song, Q Shi, J Nie – PloS one, 2016 – journals.plos.org
High-intensity physical activity for improving glucose regulation: can science justify IT? by CL Jelleyman – 2018 – leicester.figshare.com
Management of endocrine disease: polycystic ovary syndrome and nonalcoholic fatty liver disease by D Macut, I Božić-Antić, J Bjekić-Macut… – European Journal of …, 2017 – eje.bioscientifica.com
The Molecular Basis of Polycystic Ovary Syndrome: Genetics, Epigenetics and Insulin Resistance by D Hiam – 2018 – vuir.vu.edu.au
Exercise for fertility: six things you need to know–boys too! in Conception by M Journey – thejourneydot.com
Breakfast club ‘brain & breastfeeding’booster with smoked salmon by E Salmon – kalilacommunity.com