PCOS Exercise Program
To properly and successfully treat PCOS or Polycystic Ovary Syndrome you MUST exercise. OK, this may sound simplistic, everyone needs to exercise to maintain health and wellness. But, when done properly, women with PCOS can expect many benefits from simply committing to a diet and exercise plan. Also, it should be noted, when exercise is done incorrectly, it can actually cause a great deal of stress in the body and contribute to irregular cycles and premature aging.
Particularly, for women with PCOS, exercise plays a vital role in restoring reproductive health, regular ovulation, and fertility. It's benefits include;
- lowering of body fat
- increasing of muscle mass
- increased insulin sensitivity
- improved circulation
- better sleep
- lowering blood pressure
- better mood
Fat burning aerobic activity should be the core of your exercise schedule, as a reduction in adipose tissue (fat) helps reduce weight, and restore regular ovulation.
The following is a recommended exercise program for women working to overcome PCOS. It is designed to be easy to incorporate into your everyday life. I am a believer that it is the small sustainable choices, when given time, make the biggest impacts on our life. This program is something you do at home with no need for expensive gym memberships.
5 days per week, 40 minutes each day;
- WARM-UP: walk at normal pace for 5 minutes
- JOG: at your fat burning target heart rate (very slow jog, or very fast walk) for 30 minutes
- COOL-DOWN: walk at normal pace for 5 minutes
Commit to this simple program for 6-12 months WITHOUT FAIL and you will notice differences in your health and PCOS that no drug or treatment could match.
It's that simple!
How to Calculate the Fat Burning Zone Heart Rate
To determine what your fat burning zone heart rate is supposed to be, use the following simple formula:
So take a 35 year old person for example. To find the MHR:
220 minus 35 (age) = 185
To find the low range of the fat burning zone:
take 185 and multiply it by 0.6 — (185 * 0.6 = 111 beats per minute)
This is your target heart rate for the low end of the fat burning zone
To find the high range of the fat burning zone:
take 185 and multiply it by 0.75 — (185 * 0.75 = 139 beats per minute)
This is your target heart rate for the high end of the fat burning zone.
Based on the theory of the fat burning zone, if you were to work out with a heart rate between 111 and 139 beats per minute, you would burn a higher percentage of fat during exercise than if you went above that number into the anaerobic (cardio) zone.