Resistance Training For PCOS: Avoiding The Bulk

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Many women with PCOS may feel intimidated when it comes to resistance training out of fear they may end up “bulky” or “masculine.” Guest blogger Zack Knight, a registered dietitian and personal trainer, is  here to tell you that those claims are false. While some women with PCOS may have higher levels of testosterone and feel that they are at a disadvantage when it comes to resistance training, it is a blessing, not a curse! Instead of doing endless hours of cardio to change your body composition, Zach shares three major points to focus on when implementing resistance training into your exercise regimen to burn more calories at rest, and give you the confidence to wear that sexy black dress and work it like never before!

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The PCOS Power Workout

The workout below will set you back just 20-minutes, and you can do it the comfort of your home. No need to rush off to the gym, or set aside an hour for a drawn-out workout.

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The Power of Sweat: How Short Bouts of Vigorous Exercise Can Improve PCOS

After I was diagnosed with PCOS in 2005, one of the first suggestions my doctor offered was to start exercising. I was glad that my doctor didn’t solely rely on medication to treat my PCOS and that she thought lifestyle modification was an important part of my treatment plan. However, I was disappointed by the lack of good information on what exercise was best for PCOS. Fortunately, recent medical studies have uncovered some valuable insights on what types of exercise can be used to help fight PCOS. A study conducted by the University of California San Francisco discovered that intense workouts may be better for managing PCOS than moderate exercise.

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Benefits of Resistance Training for Women with PCOS

Many women avoid resistance or weight training, because they believe they will “bulk up” and therefore appear more masculine. Bulking-up is a true concern for women with Polycystic Ovary Syndrome (PCOS) because they already feel more masculine due to factors such as central obesity, infertility, male pattern hair growth and acne. Resistance training, as defined by the American College of Sports Medicine (ACSM) “is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or muscle group against an external resistance.” Resistance training can help you burn more calories, and is essential for managing PCOS.

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Swimming: More Than A Workout

This picture was taken just moments before I dove into the pool. While I enjoy most forms of physical activity, swimming is my favorite. That’s because it’s so much more to me than a way to burn calories and stay healthy. Sure swimming works the entire body and offers numerous health benefits. It’s also easy on the joints and best of all-you don’t have to sweat.

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Rev Up Your Metabolism

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Probably the one advantage of having PCOS is the ability to build muscle thanks to high testosterone levels. Find out how women with PCOS can use this to their advantage by lifting weights to burn more calories and get stronger.

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