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Proper exercise is a crucial element for curing PCOD. In people with PCOD, insulin resistance and decreased metabolic rate are commonly observed. Doing Regular Exercise will bring visible changes in you in no time. When we say exercise, it is not only physical but mental too. Here, we will help you get started with a few exercise patterns that benefit people suffering from PCOD.
- High-Intensity Interval Training (HIIT)
- Strength Training
When you have Active PCOD, you have to do exercise daily for a minimum of 30 min. HIIT needs to be done once or twice weekly. Rest of the days, you could do Cardio and Strength Training Exercises. Below is an effective and simple workout session schedule which spans 30 minutes.
|10 Min||Cardio/ HIIT|
|5 Min||Cool Down|
|5 Min||Breathing Exercise (Pranayama)|
Make your workout sessions fun and enjoyable
Now let’s see in detail about HIIT Workout.
HIIT – High-Intensity Workout Followed By Moderate or Low-intensity Recovery. Where you perform a 60 second workout followed by a 60 second recovery, it is called 1-to-1. When you begin with a HIIT for the first time, you can start with a 1-to-3 work to recovery ratio. As your Fitness Level improves, you can increase the workout to recovery ratio and aim it to 1-to-1.
A 20 min HIIT session schedule below
|5 Min||Warm up|
|10 Min (15 sec workout followed by 45 sec rest * 10)|
You could select 5 to 6 workout plans and repeat them. Each one will take 1 minute.
Do 10 such workout plans. So it will take 10min
It is better to work out early in the morning or late evening, on an empty stomach.
Mental Exercise are equally important as Physical Exercises
People with PCOD suffer from sleeplessness, depression, and anxiety. So Mental exercises are important. In your 10 Min schedule for mental exercise, do Pranayam (properly guided breathing exercise) for 5 minutes followed by Meditation for 5 min.
The above workout schedule session is perfect for a person with PCOD and also it is apt for Obesity. Once you are free from PCOD, you should continue doing exercise regularly to maintain your health. Do at least 2 to 3 days a week. Physical activities are as important as Food for healthy body and mind.
Note: During Menstrual days, one must avoid Physical Exercises.
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