fit body
Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss.
~Stephanie Mansour
Cortisol-Conscious Workouts Mansour works with a naturopath that analyzes her clients’ cortisol and other hormone levels. “One of the first things we focus on is helping the body move into the parasympathetic nervous system and out of the fight-or-flight stress response. One way we do this is by shiſting into more relaxed workouts—gentle yoga, beginners’ Pilates class, light cardio or light strength training.” Fitness expert Beth Shaw chose a zealous approach in her own
Why Less Is Sometimes More by Marlaina Donato
When Workouts Don’t Work
E
xercise is a proven component in losing weight and preventing cardiovascular disease and diabetes, but not all exercise regimens yield the same results for everyone,
especially when daily stress is a factor. While workouts are oſten intended to reduce the body’s physiological response to men- tal and emotional stress, exercise itself can serve as a physical stressor that exacerbates the problem. Tis delicate balance revolves around the stress hormone cortisol. While cortisol is needed to kickstart metabolism and
burn fat, too much of it can increase the body’s fat stores. Stephanie Mansour, host of Step It Up With Steph, a weekly TV fitness program in Chicago, sees this correlation in her private practice for women. “Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss. If one of my clients is stressed-out, sleep-deprived, over- worked and doing intense workouts but not seeing weight-loss results, that’s a signal that cortisol is potentially too high and needs to be addressed.” Fat-burning, high-intensity interval training (HIIT)—bursts
of exercise with minimal periods of rest in between—raises levels of cortisol. Tese tend to decrease aſter a workout, but can remain on overdrive if HIIT is not balanced with low- intensity movement. Add jam-packed schedules to the mix, and the side effects of chronically elevated cortisol result not only in longer recovery time, but insomnia, fatigue, low immunity and failure to lose weight, especially around the midsection—a phenomenon that has earned cortisol the nickname “the belly fat hormone”. Balancing HIIT with yoga, Pilates, elliptical training, swim-
ming or walking can help to reset the nervous system and bring the rest of the body back up to speed.
exercise regimen until high cortisol levels unraveled her health. Te founder of YogaFit, a yoga teacher training program headquartered in Toronto, she emphasizes moderation. “Te key is to not overtrain and to do just enough to adequately stimulate the system.” She recom- mends 30-to 45-minute cardio sessions and no longer than 45 min- utes for weights. “Endorphin release from these two types of exercises should offset any release in cortisol.” When we exercise may be as important to achieving weight loss
and enhancing overall energy as the type of workout we choose, a factor based on circadian rhythm—the body’s biological clock. Tere are some schools of thought that cortisol is higher in the morning, and therefore this is the best time to exercise, says Mansour, while others believe we should target the mid-aſternoon slump. “I advise my clients to pick a time that simply feels good to them.”
Mixing It Up Hopping on a bike, going for a brisk walk or catching the waves on a surfoard can provide a great low-intensity, steady-state (LISS) cardiovascular workout, which aims for a low level of exertion for a long, continuous period. Repetitive motion for 30 to 45 minutes not only helps to balance cortisol levels, but according to a 2014 Australian study published in the Journal of Obesity, it evens out fat distribution in overweight individuals. LISS also nudges the body to use fat as fuel, rather than taking valuable glycogen from the muscles. Yoga and Pilates classes, though distinctly different, offer valu-
able benefits. “If cortisol backlash is an issue, you definitely want to work with someone who knows the anatomy and physiology of breathing,” says Tori Brown, owner of Te Pilates Room & Anti- gravity Studio, in Ithaca, New York. “By learning proper breathing techniques, practitioners are able to downregulate the nervous sys- tem into a more parasympathetic state, which leads to better focus, lower heart rate, better digestion, more optimal cortisol levels and improved sleep patterns. All of this leads to more focused workouts that build muscle while creating less stress on the nervous system.” Mansour suggests simple walking for stress-busting alterna-
tive cardio. “Brisk walking three times a week for 20 to 30 minutes is great to help reduce stress.”
Marlaina Donato is an author and composer. Connect at
AutumnEmbersMusic.com.
January 2020 21
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Shutterstock.com
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