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A shorter, 8-week case–control study using a supervised treadmill exercise at 60% VO2max for 1 h three days per week reported improved GDR during a hyperinsulinemic-euglycemic clamp and lipid-induced insulin resistance with no change in TT, FAI, SHBG, or FI . A similar aerobic exercise training program using alternating moderate and vigorous intensity on a treadmill for 1 h three days per week also improved GIR, as well as FI . Much of the research on aerobic exercise interventions comes from case–control studies of women with PCOS and age—and BMI-matched women without the disorder. A 16-week study in which participants self-selected into the aerobic exercise arm, involving walking for 30–45 min for at least three days per week, did not find any changes to the sex hormones, FI, HOMA-IR, SHBG, LH, adiponectin (APN), or anti-Müllerian hormone (AMH) 97,98,99. However, a 16-week RCT with continuous aerobic training (CAT) or intermittent aerobic training (IAT) on a treadmill resulted in decreased total testosterone (TT) in both exercise groups, and a lower free androgen index (FAI) in the IAT group, with no changes in SHBG, A4, E2, LH, or FSH in either group 90,91,92,93.
Researchers have reported that men who engage in intensive exercise training can develop low testosterone and symptoms of hypogonadism. In addition, regular exercise and a healthy diet can help maintain healthy body weight. Decreasing inflammation is essential, as inflammation decreases testosterone levels. A 2016 study found that exercise helps eliminate inflammation that has built up in the body. High-intensity interval training can also temporarily boost testosterone in men.
Limited information is available on the impact of exercise on adipokines and anti-Müllerian hormone, warranting further investigation. Studies in which the effects of the exercise intervention could be determined were included. Regular physical activity is recommended for women with PCOS to maintain a healthy weight and cardiovascular fitness.
In another study, self-reported habits indicated that obese women with PCOS spent less time on moderate-intensity physical activity in a seven-day period compared with normal weight women with PCOS . Some surveys of physical activity self-reported by women with PCOS indicate that frequency and total time spent on exercise are comparable to that of women without the disorder 135,136, including comparable metabolic equivalent of tasks (METs), exercise intensity, and use of exercise for weight management . The case–control study of PRT in women with PCOS that examined LH and FSH did not find any change in these hormones 126,127,128. Combination exercise largely did not alter LH and FSH 119,121,122,123, with the exception of one study using aquatic HIIT that resulted in reduced LH and increased FSH . In the RCT with yoga intervention in adolescent girls with PCOS, FI and HOMA-IR improved , although this was not the case in an RCT with adult women with PCOS . Combinations of aerobic exercise and PRT improved T and SHBG in both exercise plus diet arms of an RCT at 10 and 20 weeks, whereas FAI improved in all groups (including the diet-only group) . Exercise interventions with aerobic physical activity largely did not result in changes in the sex hormones, with a few exceptions.
A minimum of two to three workouts per week - ideally five - is Dr Robinson’s advice. Dr Robinson highlights the importance of not falling into the habit of overtraining in a bid to tackle PCOS-induced weight gain. Rather, one study in Baltimore\'s Medicine Journal found that overdoing any kind could make your menstrual cycle even more irregular. So, after your session, your body has to continue to work hard to repair the muscle tears, so it continues to burn fat to generate the energy needed to restore a normal level of oxygenation.

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