Polycystic ovarian syndrome, a common condition that effects reproductive aged women, is the leading cause of infertility. The condition is characterized by cysts in the ovaries, irregular menstruation, infertility, insulin resistance and weight gain. It is closely linked to type 2 diabetes, prediabetes and obesity. Not all women exhibit all side effects of PCOS, but many women with the disorder are overweight or obese.
Exercise and PCOS
PCOS can be managed through lifestyles changes that include regular exercise and a healthy diet. Dropping 10 percent of your body weight should help to restore some regularity to menstrual cycles and ovulation. Researchers link the weight gain characteristic in women with PCOS to the body's inability to process insulin. Insulin regulates the blood sugar, and too much insulin can cause excessive androgens -- male hormones -- in the body. Exercise is recommended to help lose excess weight for overweight women with PCOS.
Cardio Training
Long cardio exercise sessions and short-burst cardio interval training are helpful for women managing PCOS. Cardiovascular exercises strengthen the heart and encourage increased blood flow to the internal organs and muscles. Cardio exercise also helps you to lose weight and burn calories. Some women with PCOS find it difficult to lose weight even if they exercise. Cardio exercise includes swimming, walking, aerobics, elliptical machine workouts, running, jogging and cycling. Cardio interval training is a system of performing common exercises for short intervals, rotating quickly through the exercises to increase the heart rate. An example of interval training is performing lunges, squats, push-ups and jogging in place for two minutes each and completing the entire cycle two to three times. Interval training works every muscle group in a short period of time.
Strength Training
Although strength training does not burn as many calories as cardio, it is a wise addition to an exercise plan. Aim for strength training two to three days per week. High repetitions -- 20 to 25 reps for each set-- creates muscles that are long and lean. Bulky muscles come from high weight and low repetition exercises.
Yoga and PCOS
Yoga can help PCOS sufferers to lose weight, increase flexibility and most importantly, relax. Shavasana pose may be helpful for women with PCOS and fertility issues. In order to perform Shavasana, lie on your back with your arms by the sides, palms facing upward. Let your feet fall away to the sides and close your eyes. Focus on deep abdominal breathing for at least five to 10 minutes.
Considerations
Too much exercise can actually be a bad thing for women with PCOS. Excessive exercise can increase the testosterone level of the body, further disrupting the delicate hormonal balance. Always speak with your doctor before starting an exercise plan to manage PCOS.
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