Why Less Is More When It Comes To High Intensity Workouts
If you’ve been hitting the gym a little harder than usual, but feel like your fitness goals have somehow plateaued, this one’s for you! There’s likely a good reason your body isn’t responding the way you thought it would, and it’s called Cortisol. This hormone, and the way it functions in response to the stress we put on our bodies, is proof that when it comes to high intensity workouts, often times, less really is more!
The hormone, Cortisol, is in charge of regulating changes in the body that happen in response to things like anxiety, stress and tension, and its main objective is to manage our body’s “fight-or-flight” response. The Cortisol levels in our body are naturally acclimating to our experiences throughout the day. When our hormone levels are balanced, you feel cool, calm and collected. and collected, alert, and in stasis. When they are out of whack, it can wreak havoc on our bodies with physical symptoms such as weight gain, fatigue, inflammation - the list goes on.
Basically, prolonged periods of stress on our body, can result in prolonged production of Cortisol. This means that everything from stressing your body with a lack of sleep, to the actual mental stress we experience on a day-to-day basis, can keep our body in a perpetual state of “fight or flight”; keeping our Cortisol level at a constant high.
How does my workout affect my Cortisol level?
Well, depending on the type of workout you typically opt for, you may unknowingly adding even more stress to your body, which in turn keeps Cortisol levels high and - you guessed it - can actually slow down, or even prevent weight loss! So, in terms of a high intensity workout, or really trying to “go hard” at the gym to meet a weight loss goal, you may actually be doing more harm than good.
When we push ourselves too hard at the gym with intense endurance exercises, we are actually adding “stress” to our bodies, and releasing high levels of Cortisol. And if you’re trying to hit the gym daily, that actually maintains the high levels of Cortisol for long periods of time, which is why implementing “rest days” can be so important! Even further down the line, continued elevation can lead to some more serious health issues like high blood pressure, weight gain and even diabetes. For women these hormonal imbalances can even start to throw off Estrogen, Testosterone and Progesterone, which in turn can throw off our menstrual cycles and cause hormonal acne.
*I have seen women who hit the gym religiously and restrict their diet begin to plateau when it comes to their weight loss goals, but then suddenly start losing weight much more quickly when they switched to walking 30 minutes for three nights a week.
So how do we keep Cortisol levels at ease?
Well, for one, we have to keep our stress levels at ease by managing our mental health. A great way to get started doing this is by implementing a daily wellness practice that promotes mindfulness and self love. Meditating for even just five minutes each morning to help you face the day, or using your lunch break to brain dump with some journaling will help you keep stress levels in check!
Also, we easily forget how much of an impact sleep has on our overall health and wellbeing. Simply getting the right amount of sleep can cause a dramatic improvement when it comes to relieving stress and keeping hormone levels balanced. Insomnia can keep Cortisol levels elevated for a full 24 hours, and even brief sleep interruptions can cause daily hormone levels to be disrupted.
The way we eat, and the supplements we take can also help us to keep hormone levels in balance. Our daily nutrition definitely has an impact on Cortisol levels, whether it be for the good or the bad. Dark chocolate, whole fruits, green tea, and lots of water throughout the day are all a great place to start when it comes to keeping Cortisol at ease!
And finally, when it comes to your workout - sometimes less really is more! Rather than over-exerting and pushing yourself to the point of exhaustion at the gym, opt for an exercise routine that keeps your maximum effort around 40%-60%. By doing so, you can keep Cortisol levels from spiking in the short term. Plus, by getting a good night’s rest, these levels will naturally drop a tad bit more while you sleep.
If you are someone who really enjoys high intensity workouts, and just can’t see yourself staying motivated otherwise, it’s important to be mindful of “overtraining”. So, rather than going hard in the gym five days a week, be sure to take rest days in between and keep stress on the body to a minimum. You may even consider supplementing a few gym days with an evening walk after dinner to keep your body moving.
In conclusion
When it comes to keeping Cortisol levels at ease while working towards a weight loss goal (and even when we aren’t) it’s important to maintain stress and avoid anything that puts us in “fight or flight” mode. This includes everything from eating the right foods, getting enough sleep, being mindful of mental health, and even decreasing exercise. The most important thing to remember, is that Cortisol is only one of the many hormones we have to work with, but by promoting our overall health and wellbeing, we actually help to keep our hormonal systems in balance as a whole, and that’s always a good idea!
If you have any questions about keeping Cortisol in check, or would just like some guidance for optimal hormone health, I’d love to chat! Feel free to connect with me HERE to schedule a complimentary consultation!
xoxo,
Lindsay