“It is exercise alone that supports the spirit, and keeps the mind in vigor.”
– Cicero
Polycystic Ovarian Syndrome (PCOS) is the most prevalent endocrine disorder among women of reproductive age. It presents with various metabolic, reproductive, and mental health issues. Women with PCOS are more likely to develop impaired glucose tolerance and type 2 diabetes due to insulin resistance. Symptoms such as acne, irregular menstrual cycles, and excessive hair growth are linked to elevated androgen levels.
What is strength training and what role does it play?
Strength training is an anabolic form of exercise that involves the use of resistance or loading in the form of body weight, resistance bands, suspension equipment, free or machine weights which is usually recommended for muscle hypertrophy, sports performance, and physical rehabilitation. In recent years, it has been shown to have notable effects on cardiovascular and metabolic disorders. Research has proven that strength training has shown to improve insulin sensitivity and lower free androgen index significantly and thus improve overall quality of life. There is reduction in fat mass as a result of improvement in basal metabolic rate as a result of improved muscle mass and metabolism.
How much?
A minimum of 2 sessions per week is mandatory along with any aerobic activity such as walking, running or cycling. It is important to progress each week or every fortnightly. For example, if an individual is able to complete 2 sets with 10 repetitions comfortably with the right form, they can be easily progressed to 15 repetition or the load/resistance can be increased by 5-10%.
Takeaway message
It’s essential to recognize that even with a hectic schedule, dedicating a minimum of 2 hours per week to mental and physical well-being can have a significant impact. Along with regular exercise, maintaining a healthy diet and getting enough sleep can make a major difference. Fitness should not only be viewed as a goal but as a lifestyle.
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