Exercices pour SOPK — force + HIIT pour la sensibilité à l'insuline
Le SOPK répond à la musculation et au HIIT — les deux baissent l'insuline et la testostérone libre. Le cardio long monte le cortisol et travaille contre. Combine bien.
Pas un avis médical
Cette page est informative. Volya n'est pas un dispositif médical et ne diagnostique, ne traite, ne prévient ni ne guérit aucune affection. En cas d'affection chronique, grossesse, post-op ou sous médicament, consulte ton médecin avant de modifier ton alimentation ou ton entraînement.
PCOS is fundamentally an insulin-resistance + hyperandrogenism condition, and exercise is half the lever set. The strongest evidence: strength training 3×/week raises sex-hormone-binding globulin, which BINDS free testosterone — over 12 weeks of consistent lifting, free-T drops meaningfully in published RCTs. HIIT 2×/week (4-min on, 3-min off × 4 rounds is the published protocol) improves insulin sensitivity ~30% over 12 weeks, which directly addresses the root insulin-resistance driver. Long-duration steady-state cardio (>60 min daily runs) raises cortisol and works AGAINST PCOS goals — common mistake among women who hear 'cardio for weight loss' without the PCOS context. Walks and gentle movement are great; chronic endurance running is not the play here.
Volya's catalogue has the foundation moves: supine-bridge-march for glute + core base, wall-slide-scapular for upper-body mobility before lifting, side-plank-knee for lateral chain, isometric-knee-press for joint-friendly quad work. From there the planner can build full strength sessions using the rest of the catalogue (300 moves). The AI coach also knows the nutrition side — carb shaping 30-50 g/meal paired with protein + fibre + fat, inositol at the published 40:1 myo:D-chiro RATIO (NOT standalone DCI which overshoots), omega-3 EPA+DHA (algae for vegans), vitamin D test-first, and the vegan-PCOS protein floor (1.6 g/kg + mandatory B12). Pregnancy / lactation / thyroid medication users need clinician approval before inositol — this page is informational.
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Le SOPK répond à la musculation et au HIIT — les deux baissent l'insuline et la testostérone libre. Le cardio long monte le cortisol et travaille contre. Combine bien.
Catalogue SOPK