Many women with Polycystic Ovarian Syndrome they wonder if it is advisable or not to do weights. Some believe that because testosterone is high, the body will grow too much muscle, which is not the case. resistance exercise It has many benefits and is one of the most recommended, especially if it is combined with moderate intensity cardio.
The nutritionist Mauret Rojas from Laviafit points out that lifting weights doesn’t just positively impact body composition. It also helps improve the balance of androgen hormones in the body.
The expert says that doing weights has a protective effect on our bone mass. It must be taken into account that up to 49% of women will develop osteoporosis after menopause. Unfortunately, bone mass in women with Polycystic Ovarian Syndrome is often decreased by insulin resistance and other hormonal disturbances. In addition, doing resistance exercise will help take care of the health of our bones.
The specialist adds that this type of exercise has an extremely important effect for women who have this syndrome, because by stimulating the muscles, the body activates several mechanisms that improve insulin sensitivity.
What are the benefits of lifting weights?
DECREASES ANDROGEN LEVELS
One study observed that resistance exercise in women for 15 weeks produced a statistically significant reduction in testosterone,
To obtain these results it is recommended to do one hour of strength training, three times a week at least.
IMPROVES INSULIN SENSITIVITY
It is estimated a 10% improvement in insulin sensitivity after a muscle increase of 11%.
Muscle contraction activates glucose transport.
Regular stimulation of our muscles helps more GLUT4 glucose transporters reach the muscle cell surface improving our response to insulin.
INCREASE THE BASAL METABOLIC RATE
It is common for women with this syndrome and hyperandrogenism to have a decreased metabolic rate.
This means that fewer calories are required per day and the excess calories will be stored as fat.
Strength exercise helps raise the basal metabolic rate thanks to the stimulation of muscle mass.
STRENGTHEN YOUR BONES
Polycystic ovarian syndrome is associated with below-normal bone density. Like insulin resistance.
To have osteogenic stimulation in our bone, it is necessary to expose our muscles to a greater mechanical load than that of daily activities.
To maintain strong bones, it is necessary to get enough sun rays and have a good intake of calcium.
IMPROVES BODY COMPOSITION
Resistance exercise helps us reduce the percentage of fat and increase our muscle mass, resulting in a toned and slender body.
Working the muscles helps our skin look firmer.
The firmness of the muscles also helps to improve the appearance of cellulite.
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