Exercise up date

So I’ve been going strong with my exercise plans for just over a week now.  I’m loving the morning bike rides to work.  The fresh air and sunlight (fingers crossed it doesn’t rain) is beautiful.  I’m so unfit, my legs ache! it is pretty much flat along my route and I don’t go really fast so I don’t arrive at work too sweaty.  I don’t mind a good post exercise ache.

The Blogilates is great!  I love that you can feel your butt burning away lol.  I struggle with abs but I think I feel taller because working on the abs gives me better posture.

I am really tired at night though.  Last night, I was ready to fall into bed at 7pm.  I’m not usually a night person but 7pm is too early.  But I’m sure this will get better as my body gets used to it.

About 3 weeks now til I go off the pill 🙂 My exercise should be habit by then!

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23 1/2 Hours

I tend to go on exercise fads… like joining the gym and going for a couple of months as often as I can and then dropping it. Or trying the Couch to 5km programs to get me jogging and I get to week 3 and drop it. We all know how important exercise is for general health but there are specific benefits for PCOS.

I read a literature review on different studies that looked at the effects of exercise on PCOS. These are the benefits:

  • Lower insulin resistance
  • Weight loss – decrease waist to hip ratio
  • Improved ovulation and menstrual frequency (some indication that exercise helps more than diet control)
  • Better insulin sensitivity leads to decreased androgens (which should help acne and hair excess)

(This is the literature review: Exercise therapy in polycystic ovary syndrome: a systematic review by Cheryce L. Harrison , Catherine B. Lombard, Lisa J. Moran, and Helena J. Teede)

The minimum recommended exercise for anyone is 150 minutes/week (you can break this up to 30 minutes 5 times/week). I was at a professional development meeting based around exercise a couple of weeks ago and they showed us this clip.

It was interesting in the clip how that even if you don’t lose weight the exercise will benefit your health.  The Jean Hailes website on PCOS backs this up by saying that reduction in a insulin resistance will occur whether or not you lose weight (http://www.jeanhailes.org.au/health-professionals/medical-observer/1308-exercise-for-pcos-7-november-2011).

So My Plan is to get my 30 minutes of exercise a day.

  • Riding my bike to work as much as possible – This takes me about 15-20 minutes one way (about 4km) so I will be getting 30-40 minutes moderate cardio each day I do it.
  • Do pilates —  I have tried pilates in the past and love the burn it gives you. I have an old “Aerobics Oz Style” pilates DVD and I’ve tried to do it in the past. But I got bored with doing the same thing all the time, plus the lady presenting looks like she has had work done on her face and can’t change her facial expressions (so annoying). I found this blog (http://www.blogilates.com) the other day and am going to try it out. If you subscribe you get a month’s beginner’s workout calendar and you can do all the workouts along with a YouTube video. Then each month you will get a monthly workout. I’m going to try do the first month maybe twice through.

I really hope I can keep it up this time.  All the studies showed that the longer an exercise program lasted the better the benefits. I often get sick about 3-4 weeks into my exercise fads. I think I just don’t have enough nutrients and wear myself out. Does anyone else have this problem?