Strength training circuit routines offer a dynamic and effective approach to managing Polycystic Ovarian Syndrome (PCOS), empowering women to build muscle strength, improve metabolic function, and enhance overall health and well-being. Below, we explore the transformative benefits of strength training in PCOS management and provide a comprehensive circuit routine tailored to support individuals on their wellness journey.
Duration: 30-40 minutes
Frequency: 2-3 times per week
Description
- Warm-up: Start with a 5-10 minute warm-up of dynamic movements like arm circles, leg swings, and bodyweight squats.
- Circuit Training: Perform a series of strength training exercises targeting major muscle groups, such as squats, lunges, push-ups, rows, and planks.
- Reps and Sets: Aim for 2-3 sets of 10-15 repetitions for each exercise, using moderate weights or resistance bands to challenge your muscles.
- Rest: Take short rest intervals (30-60 seconds) between exercises to maintain intensity and keep your heart rate elevated.
- Cool Down: Finish with a 5-10 minute cool-down of static stretching to improve flexibility and prevent muscle soreness.
