Exercícios para SOP — força + HIIT para sensibilidade à insulina

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.