What is the best exercise for PCOS?

Resistance training (like Reformer Pilates) is the most evidence-backed exercise for PCOS - it improves insulin sensitivity by 25-30% independent of weight loss. At R1SE Sheffield, we combine this with Hot Yoga (which independently reduces androgens) and Fire & Ice (which reduces inflammation and activates brown fat). This multi-therapy approach addresses PCOS from metabolic, hormonal, and inflammatory angles simultaneously.

Will exercise help with PCOS even if I do not lose weight?

Absolutely - this is one of the most important things to understand about PCOS. Exercise improves insulin sensitivity, reduces inflammation, lowers androgens, and improves mood completely independently of weight change. R1SE focuses on how you feel and how your body functions, not the number on the scale.

Can Red Light Therapy help with PCOS?

Emerging evidence is promising. A 2022 pilot study found photobiomodulation improved menstrual regularity and reduced androgen levels in PCOS patients. At R1SE Sheffield, Red Light Therapy is part of our multi-therapy PCOS protocol alongside resistance training and contrast therapy.

I have PCOS fatigue. Where do I start?

Start with our gentler sessions - Yin Yoga or a slow-paced Reformer class - combined with HBOT and Red Light Therapy (which require no physical exertion). As your energy improves, gradually add Hot Yoga and Fire & Ice. Our team understands PCOS fatigue and will help you build a sustainable plan.

How often should I come for PCOS management?

We recommend 2-3 Reformer Pilates sessions per week (for insulin sensitivity), 1-2 Hot Yoga sessions (for hormonal regulation and stress), and 1-2 recovery sessions (HBOT, Red Light, or Fire & Ice). Consistency over 8-12 weeks is when most members notice significant changes in energy, cycle regularity, and symptoms.

Health & Wellbeing

PCOS

Hormones in chaos. Body in control.

Important: R1SE services are complementary wellness support, not medical treatment. Always consult your healthcare provider before starting any new programme, especially if you are under active medical care.

Polycystic Ovary Syndrome affects 1 in 10 women in the UK, driving insulin resistance, weight gain, fatigue, anxiety, and hormonal disruption that impacts every system in the body. At R1SE Sheffield, we combine Reformer Pilates, Hot Yoga, HBOT, Red Light Therapy, and Fire & Ice to address PCOS from multiple angles - improving insulin sensitivity, reducing chronic inflammation, supporting hormonal regulation, and building the lean muscle mass that is the single most effective long-term intervention for PCOS management.

PCOS is fundamentally a metabolic and inflammatory condition. Insulin resistance drives excess androgen production, which causes the characteristic symptoms. Exercise - specifically resistance training - is recommended as a first-line treatment by every PCOS guideline, yet most women are never given clear guidance on what to do. At R1SE, our Reformer Pilates sessions build lean muscle (which acts as an insulin sink, dramatically improving sensitivity), while our recovery therapies reduce the chronic inflammation that perpetuates the hormonal cycle. This is not a one-size-fits-all gym - it is a targeted multi-therapy protocol for a complex condition.

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Reformer Pilates Hot Yoga Fire & Ice Thermal Cycling

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Your Multi-Therapy Plan

How R1SE Can Help

Reformer Pilates

Movement

Resistance training is the #1 exercise recommendation for PCOS. Reformer Pilates at R1SE builds lean muscle mass - your body's most powerful tool for improving insulin sensitivity. More muscle means more glucose uptake, lower insulin, and reduced androgen production. Springs provide progressive resistance for all levels.

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Hot Yoga

Movement

Hot Yoga reduces cortisol (the stress hormone that worsens insulin resistance), improves insulin sensitivity independently of weight loss, and addresses the anxiety and mood disruption that PCOS causes. The heat element enhances circulation and supports detoxification.

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Fire & Ice Thermal Cycling

Recovery

Cold exposure improves insulin sensitivity through brown fat activation and norepinephrine release, while sauna reduces inflammatory markers (CRP, IL-6) elevated in PCOS. The combination addresses both metabolic and inflammatory drivers.

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Red Light Therapy

Recovery

Photobiomodulation reduces systemic inflammation and has shown promise in improving ovarian function. A 2022 pilot study found Red Light Therapy improved menstrual regularity and reduced androgen levels in PCOS patients.

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Hyperbaric Oxygen Therapy

Recovery

HBOT reduces chronic inflammation at a systemic level and improves mitochondrial function - supporting the cellular energy production that PCOS-related fatigue disrupts. Emerging research also suggests benefits for ovarian tissue oxygenation.

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The Science

Evidence-based insights supporting our approach.

Resistance training improves insulin sensitivity by 25-30% in PCOS patients, independent of weight loss. It is recommended as first-line treatment by the International PCOS Network, Australian PCOS Alliance, and NICE guidelines.

Women with PCOS have 30-40% higher levels of chronic inflammation markers (CRP, IL-6, TNF-α) compared to weight-matched controls. This inflammation drives insulin resistance and worsens androgen excess (González et al., 2012, Fertility and Sterility).

Yoga reduces testosterone levels by 29% and improves menstrual regularity in PCOS - comparable to metformin - while also reducing anxiety scores by 55% (Nidhi et al., 2013, International Journal of Yoga).

Cold exposure activates brown adipose tissue, which burns glucose for heat production, improving insulin sensitivity through a completely different pathway to exercise - making it an ideal complement to resistance training for PCOS.

PCOS affects 1 in 10 women of reproductive age in the UK (approximately 3.5 million women) and is the leading cause of anovulatory infertility, yet 70% of women with PCOS remain undiagnosed (PCOS Charity Verity).

Regular sauna use reduces CRP (C-reactive protein) by up to 40% - directly addressing the chronic low-grade inflammation that perpetuates the PCOS hormonal cycle (Laukkanen & Laukkanen, 2018, European Journal of Epidemiology).

Common Questions

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Perimenopause

Perimenopause can begin a decade before menopause itself, affecting women from their late 30s with symptoms the medical system often dismisses - brain fog, anxiety, weight gain, joint pain, disrupted sleep, and rage that appears from nowhere. At R1SE Sheffield, we combine Infrared Sauna, HBOT, Red Light Therapy, Hot Yoga, and Reformer Pilates into a multi-therapy approach specifically designed for the perimenopausal body, targeting hormonal fluctuation, inflammation, bone density, and the nervous system dysregulation that makes this transition so challenging.

Work with your cycle.

Period Pain & Cramps

Period pain affects up to 90% of women, and for around 20% it is severe enough to disrupt work, study, exercise, and daily life every single month. At R1SE Sheffield, we combine continuous heat therapy, Red Light Therapy, gentle yoga, infrared sauna, and Compression into drug-free approaches that target the actual mechanisms of dysmenorrhoea - uterine smooth-muscle spasm, prostaglandin overproduction, restricted pelvic blood flow, and accumulated pelvic-floor tension.

Beyond the pain.

Endometriosis

Endometriosis affects 1 in 10 women in the UK and the average diagnosis takes over 7 years. At R1SE Sheffield, we cannot diagnose or treat endo - but we can offer evidence-informed therapies that help manage the chronic pain, fatigue, and inflammation that define this condition.

Your second brain. Your first line of defence.

Gut Health

Your gut does far more than digest food. It houses roughly 70% of your immune system, produces over 90% of your serotonin, communicates directly with your brain via the vagus nerve, and contains a microbiome of trillions of organisms that influence everything from mood to metabolism. At R1SE we run two specialist Gut Health Workshops - Gut Check and Fabulous Fermentation - designed to give you the knowledge and practical tools to transform your gut health and, with it, your whole-body wellbeing.

Ready to Start?

Whether you want to book a session, explore our recovery therapies, or speak to someone about a personalised plan - we are here for you.

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PCOS

How R1SE Can Help

Reformer Pilates

Hot Yoga

Fire & Ice Thermal Cycling

Red Light Therapy

Hyperbaric Oxygen Therapy

The Science

Common Questions

Perimenopause

Period Pain & Cramps

Endometriosis

Gut Health

Ready to Start?

PCOS

How R1SE Can Help

Reformer Pilates

Hot Yoga

Fire & Ice Thermal Cycling

Red Light Therapy

Hyperbaric Oxygen Therapy

The Science

Common Questions

Speak to Our Team

Perimenopause

Period Pain & Cramps

Endometriosis

Gut Health

Ready to Start?

Speak to Our Team