One of the unexpected perks of having a baby around the house is that you end up with great shoulder and biceps muscles by the time the time she reaches 1yr old. Lifting the little one in and out the car, crib and high chair sure beats biceps curls any day. My 14 month old is almost walking and she won’t need me to carry her around as much anymore, but that shouldn’t mean that I should neglect my new-found “guns.”
When it comes to PCOS muscle mass really matters. Strength and resistance training is a very efficient way to bring down insulin levels and help with weight loss and should be part of an exercise routine for all women with PCOS. A study published in the September 2009 issue of Diabetes (1) suggests that exercise stimulates muscles to increase glycogen breakdown. By mobilizing fuel stores in muscle, the researchers propose that exercise may help to restore energy balance (i.e. insulin and glucose). I have referenced several other studies that confirm that when it comes to insulin resistance – “muscle matters.”
I am a huge advocate of strength training. For the past few years, I have enjoyed taking group strength training classes at my local gym. I am amazed at how great some of the women in their 60’s look who have maintained their muscle mass. I am convinced that muscle training will keep me looking and feeling great for a long time. I can seriously say that weight and resistance training not only has revved up my metabolism but has helped with my insulin resistance.
Poehlman ET, Dvorak RV, DeNino WF, Brochu M, Ades PA. Effects of Resistance Training and Endurance Training on Insulin Sensitivity in Nonobese, Young Women: A Controlled Randomized Trial. Journal of Clinical Endocrinology and Metabolism. 2000 July 1, 2000;85(7):2463-8.