Dr. Perloe cautions women against doing long bouts of cardio exercise. The traditional thinking that “the more calories you burn, the better” will not serve PCOS women well. Over time, large amounts of cardio can reduce your muscle mass thus slowing down your metabolism. Shorter, high-intensity cardio does a much better job of improving your cardiovascular health and insulin resistance.
Dr. Perloe tells his patients to do just two 20-minute, high-intensity cardio sessions a week and to strength train two or three times a week on nonconsecutive days. When you strength train, select exercises and resistance levels that challenge you and train each major muscle group once a week.
Will lifting heavy weights increase your androgen levels?
The answer: No, quite the opposite. We know that insulin resistance and obesity exacerbate hyperandrogenism in women with PCOS. Strength training is a proven method of managing insulin resistance and obesity. Improved insulin sensitivity and weight reduction will ultimately improve hyperandrogenism.
Source: Erika Volk