Tag Archives: strength training

Why you need strength training

23 Jul

Strength training–weights, push-ups, all of those other exercises that you might associate with jocks–is really important, especially for women. It helps build bone mass, which can prevent osteoporosis. It also builds muscle, which helps you burn more calories, even at rest, which can combat the weight struggles that many PCOS ladies experience.

These are all of the things that you already know.

Why *I* think you should include strength training: it will make you feel great.

Cardiovascular exercise is wonderful, and you need it. But you don’t have to be huffing and puffing every day in order to reap the mood benefits of exercise. I find it easier to do weight training in between cardio days than to do cardio every day, for logistical reasons (I can do strength training with my kids, but the elliptical is in the basement and if they don’t nap, I don’t do it!). As a result, I’ve discovered that strength training blasts the endorphins, even if you only do it for a short time!

If I don’t have time for any other exercise in a day, I always do this: drop down, do as many pushups as you can. Stand back up, do 20 squats, then do pushups again–as many as you can. Go on with your life, feeling better and stronger!

100 Push-Ups: You can do it!

2 Dec

Weight training is a fantastic thing for ladies with PCOS (well–for anyone, but especially for ladies with PCOS!). It helps regulate insulin, contributes to weight management, and makes you look great in a sleeveless top.

If you don’t know where to start with weight training, I highly recommend doing some moves that don’t require actual weights. These “resistance moves” are things like push-ups, sit-ups/crunches, squats, lunges, or dips. The push-up is a great move. It is simple but very challenging. It works your arms and your core. In fact, if you’re doing it right, you’ll find it works just about everything!

A good way to get rolling: check out the 100 Push-Ups program. I am a person who likes structure. I like someone to tell me what to do and how many! (That’s why I like Couch to 5k, too.) The 100 Push-Ups program can be found here.
Start with the fitness test to see where you should begin, and then follow the schedule to work your way up! Even ten good push-ups will put you way ahead of the average. Most people can’t do any or can only do a couple, at least with any kind of form. There are modifications for you if you need to start slower, too; just do the half push-up (with your knees on the floor) or the wall push-up until you’re ready to move on.