Every time you exercise you are creating a hormonal response. Hormones are chemical messengers in the body that are created in the endocrine glands. These messengers control most major bodily functions, and where we accumulate fat.
When it comes to exercise, it is important that you follow these guidelines so that you can actually see results and use exercise to your advantage.
Less is More
Unless you are an athlete training for a specific sport or event, workout sessions should not last more than 45 minutes. Exercise is a wonderful stress-reliever; however, lengthy workouts can definitely crank up your cortisol levels and destruct muscle tissue. Researchers at the University of North Carolina have linked strenuous, fatiguing exercise to higher cortisol and lower thyroid hormones. Keeping your workouts shorter, though still intense, will help prevent excessive cortisol release and will also improve your recovery time.
Do your weight training first if your goal is fat loss
Always do your weight training first when your strength and energy is at it’s highest. A study from the University of Tokyo found that people who did a total-body strength workout before cycling burned 10 percent more fat than participants who only cycled. The researchers also found that less fat was burned and less growth hormone was released by the group that completed cardio first, followed by weights. TIP: Cardio in a depleted state with low glycogen (i.e.. post weight training or empty stomach)
Preserve your muscle – Don’t be afraid of weights
Incorporate strength training to your routine at least 2 times a week. It prevents loss of lean body mass that happens from dieting alone and/or aging, strengthens bones and connective tissue, improves coordination, balance and may help prevent injuries
Yoga isn’t for girls only
Yoga can bring the body back into its natural alignment, level out imbalances, strengthen physical weaknesses, and relieve stress. Numerous studies have shown that yoga can lower blood cortisol levels in healthy males and females. It’s also known to reduce adrenalin and stimulate our calming brain chemical GABA. Research from Boston University School of Medicine and McLean Hospital recommended yoga as a possible treatment for disorders often associated with low GABA levels such as depression and anxiety
References:
Dr. Natasha Turner, Hormone Boost
Founded in 1999, Benchmark is one of Toronto’s leading fitness authorities. Our holistic approach to health and wellness is the foundation on which Benchmark was founded. We offer in home personal training and in condo personal training Toronto supported by nutrition coaching, yoga, Pilates, massage therapy, performance health coaching, corporate wellness, and condo fitness programming in condo gyms - helping people of all levels get faster, stronger, and healthier in record time.
In addition to performance lifestyle services, Benchmark collaborates with condominium developers to design and deliver Movement Haus branded condo lifestyle amenities, fitness amenities, and high performance fitness environments for building residents who prefer the convenience and privacy of working out at home.
