Regular strength training can be good for the heart by lowering your percentage of body fat and adding muscle tissue.
Indeed, PCOS (Polycystic Ovarian Syndrome) research showed that a group of adults aged between 55 and 75 reduced their risk of developing the cluster of Cardiovascular Diseases called Metabolic Syndrome by 41% after adding 20 minutes of weight-lifting to their aerobic routine for six months. Losing weight around the abdomen and increasing muscle are central to lowering the risk.
While it may sound strange, learning to breathe is crucial if you’re about to begin a weight training program.
First and foremost, never hold your breath when you lift a heavy weight. This could cause a heart attack, a hernia or a stroke, not to mention dizziness and fainting. When you strain and hold your breath, your chest is put under so much pressure that the blood in your veins can’t return to your heart. The same is true when you’re moving furniture or anything else heavy. Always breathe!
The best way to protect your heart from undue strain is to breathe out as you lift the weight. On weight machines, any time the weight plates go up, you should be breathing out. The only exception to this is when you’re lifting something up over your head. Many weight trainers feel more comfortable inhaling while doing shoulder presses and things like that, so you can breathe in or out, whichever you prefer.
Don’t hold your breath when you stretch, either. Stretching should be a relaxing activity at the end of the workout. Hold each stretch for 10-20 seconds and breathe steadily throughout them, preferably in through your nose and out through your mouth.
Keeping a healthy flow of oxygen in your bloodstream is one of the biggest favors you can do for your body. It improves your body’s ability to function in many ways, ultimately helping you to lose PCOS weight. If you get into the habit of breathing the right way from the onset, you’ll maximize the benefits you get from weight training.
Remember to consult your doctor before starting any new exercise regime.
- Take the PCOS Quiz! Get your score and assess your hormone health risks.
- Join our Facebook Sisterhood Group Pose your questions to this group of like-minded women. Get the answers to your questions and the support you need.
- Checkout the Hormone Reset. Guided Practices to eliminate anxiety, lose weight and boost energy.
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