I used to think my time at the gym wasn’t over until I was tomato red and covered in sweat. Bonus points if I had to double back to catch my breath. Usually, really hard workouts left me feeling excited and accomplished. However, recently I noticed that stress and tension wasn’t working for me.
Instead of feeling glowing and good after a run or intense HIIT sessionI’m tired, exhausted – and that takes me forever get over. As someone who is always stressed about something, I had a feeling that high cortisol (aka the stress hormone) was to blame — and it looks like I might be on to something.
As if the signal, low cortisol workouts started showing up on my TikTok FYP, where the topic is over 27 million views. There were dozens of people singing the praises of gentleness, low impact exercises as rod, PilatesAnd walk.
Although there is a time and a place for boxing, bikeor a challenge CrossFit Routine, being aware of cortisol during your workouts is all about listening to your body and, if necessary, keeping things low and slow. According to trainers, this training trend is especially helpful when you’re coping with chronic stressso I knew I had to try.
Continue reading below for more information on stress, low-cortisol workouts, and how I felt after trying a less intense fitness routine for a week.
Cortisol Isn’t That Bad
It is important to say that there is nothing inherently wrong with cortisol. According to Marc Coronelcertified physical trainer with degrees in physiology and kinesiology, cortisol is produced by the adrenal glands and plays an important role in countless bodily functions.
When you’re stressed or scared, it’s released into your bloodstream and can even help keep you safe. “In acute situations, cortisol helps with the body’s fight or flight responsepreparing him to respond to a stressful event,” he tells Bustle.
Cortisol also helps regulate your immune system, inflammation, arterial pressure, And sleep-wake cycle, among others. It’s normal for your cortisol levels to fluctuate throughout the day, but they may stay on high alert if you have a sleeping troublesa hormonal imbalance, or chronic health problemssaid the colonel.
According to Whitney Bergercertified yoga teacher, personal trainer and founder of WhitFit NYCChronic stress, such as that experienced in a high-pressure job, can also tax your adrenal glands in a way that leads to feelings of burnout. When that’s the case, Berger says it makes sense to be more mindful of the types of workouts you choose, so as not to add to it. more stress into the mix.
Signs of high cortisol levels include fatigue, irritability, insomnia, brain fog, and digestive issues — that’s the list of pesky issues that seem to persist or worsen when you’re anxious or overwhelmed.
Avoid workouts with high cortisol concentrations
According to Coronel, any type of exercise will slightly increase your cortisol, and that’s okay. It is even beneficial when practiced in moderation and recovery, because cardio, strength and plyometric workouts all have many benefits. What you’re trying to avoid with low-cortisol workouts are the factors that make sweat sessions more intense, like prolonged intensity, high-impact movements, and short rest periods between sets.
To start my low-cortisol fitness journey, I replaced my city jogs with long, winding walks. Fast walk is a favorite low-cortisol workout on TikTok, thanks to the way it increases your heart rate while relieving stress (and being low impact), but I kept my pace a little slower. It felt good to take a break from pounding the pavement and I returned home refreshed instead of exhausted.
According to Ronny Garcia, CPT, certified personal trainer with Flashing FitnessSteady-state aerobic exercises—like walking, gentle cycling, and swimming—are still good cardio, and they also release endorphins that actually help reduce stress and improve your mood.
Then I popped my favorite boxing class and I stayed home to try an online test Pilates workout instead. Mat Pilates, according to Berger, is always a good choice when you’re looking for a low-cortisol option. The moves burn your muscles so you feel strong and powerful, she says, but they don’t dramatically increase your heart rate or cortisol. Pilates also encourages you to focus on your breathing, Garcia adds, which calms you down more.
After a boxing class, I tend to come home with wobbly legs. Pilates, although tiring, was not as exhausting. I was even able to meet up with friends afterwards, when normally I would want to take a nap.
Several days of low-cortisol training later, I noticed that I was sleeping more soundly, and here’s why: High cortisol levels can interfere with the body’s natural sleep-wake cycle and potentially lead to difficulty. fall asleep or stay asleep, said the colonel. Without the added stress, I no longer needed to drink Sleepy Time tea just to get a few winks.
Takeaways
Not everyone is bothered by intense workouts. According to Coronel, everyone is unique when it comes to how they respond to exercise, and it seems like I’m just someone more sensitive to the effects of cortisol.
Other factors such as overall fitness level, nutrition, sleep quality and stress management can also play a role in how your body responds to workouts, says Coronel, and this can change with the age or make changes to your lifestyle.
Personally, I’m happy to take a little break from HIIT, running and boxing. As Coronel says, low cortisol workouts are all about listening to your body and finding activities that you enjoy and benefit from, and that’s exactly what I do. Although I will return to my runs in the future, you can catch me on a Pilates mat for now.
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Sources:
Marc Coronelcertified physical trainer
Whitney Bergercertified yoga teacher, personal trainer, founder of WhitFit NYC
Ronny Garcia, CPT, certified personal trainer with Flashing Fitness
