HIIT training - High-intensity interval training involves a short burst of intense activity followed by a period of rest. It’s typically a shorter length of commitment (i.e. 20-30 minutes), and can be done with minimal equipment. 


A common question I get from my PCOS patients when building out an exercise plan is "Can I do HIIT training? I thought it disrupted my hormones, raised my cortisol, and prevented me from losing weight". This is often the reason given in the online wellness industry.


Let’s dive into the latest research on this topic.


Question 1: is there harm in PCOS patients doing HIIT training?


Phillbois 2022 looked at moderate vs high-intensity exercises in patients with PCOS. They designed a 16-week training program and monitored VO2 max, heart rate variability, resting heart rate, and testosterone. They performed similarly to non-PCOS participants.


Another study, Naisirin 2022, looked at HIIT training vs combo training (resistance + cardio) in those with PCOS, for 8 weeks. Both groups showed improvement in weight, BMI, and body fat percentage. 


Take home: We see positive response and improvement to HIIT training.


Question 2: Does HIITT training raise my cortisol levels and impact my ability to lose weight?


A study by Mohammadi 2023, compared the HIIT training group vs the control group. The training group program included running, resting/walking at various intervals, 3 times per week for 8 weeks. The HIIT group lost 2.5 kilos. And, they observed lower blood cortisol levels compared to controls.


Question 3: Does HIIT disrupt my hormones?


Patten 2022 compared HIIT exercise and moderate exercise for 12 weeks. 69% of the HIIT group saw menstrual cycle improvement (vs 22% in the moderate group)


Question 4: Is HITT training the best form of exercise for PCOS?


No, not necessarily. The question we’re exploring in this post is whether HIIT training is harmful and prevents improvement in PCOS patients. The current data doesn’t support that.


We also see benefits from other forms of exercises like resistance training and strength exercises.


With any type of prescription, including exercise, too much may not be best - so building out an exercise plan tailored to your specific circumstance is key.


The take-home:


HITT training is an accessible (can be done at home or outside) and cheap (many free videos available on YouTube) form of exercise and for some people, this may feel like a great starting point or a great type of exercise to add to your week. 


The current data doesn’t support excluding this form of movement in PCOS patients.


Need help building a plan? Schedule a free discovery call to learn more.


In Health,

Dr. Ashley Damm, BSc. ND

Naturopath Vancouver - Women's Health & Fertility



References:

  • Philbois SV, Ribeiro VB, Tank J, Dos Reis RM, Gerlach DA, Souza HCD. Cardiovascular autonomic modulation differences between moderate-intensity continuous and high-intensity interval aerobic training in women with PCOS: A randomized trial. Front Endocrinol (Lausanne). 2022 Nov 25;13:1024844. doi: 10.3389/fendo.2022.1024844. PMID: 36568110; PMCID: PMC9782449.
  • Nasiri, M., Monazzami, A., Alavimilani, S., & Asemi, Z. (2022). The Effect of High Intensity Intermittent and Combined (Resistant and Endurance) Trainings on Some Anthropometric Indices and Aerobic Performance in Women with Polycystic Ovary Syndrome: A Randomized Controlled Clinical Trial Study. International Journal of Fertility & Sterility, 16(4), 268-274. https://doi.org/10.22074/IJFS.2022.551096.1279.
  • Mohammadi S, Monazzami A, Alavimilani S. Effects of eight-week high-intensity interval training on some metabolic, hormonal and cardiovascular indices in women with PCOS: a randomized controlled trail. BMC Sports Sci Med Rehabil. 2023 Mar 29;15(1):47. doi: 10.1186/s13102-023-00653-z. PMID: 36978202; PMCID: PMC10124995.
  • Patten RK, McIlvenna LC, Levinger I, Garnham AP, Shorakae S, Parker AG, McAinch AJ, Rodgers RJ, Hiam D, Moreno-Asso A, Stepto NK. High-intensity training elicits greater improvements in cardio-metabolic and reproductive outcomes than moderate-intensity training in women with polycystic ovary syndrome: a randomized clinical trial. Hum Reprod. 2022 May 3;37(5):1018-1029. doi: 10.1093/humrep/deac047. PMID: 35325125.