Being a competitive athlete growing up has influenced how I think about fitness and exercise today. The harder and longer the workout the better. If I wasn’t drenched in sweat and feeling like I was about to throw up then I didn’t push myself hard enough. Having 4 knee surgeries in college and saying goodbye to my soccer career slowed me down a little bit, but I have continued to find ways to push myself (probably more than I should have). Now that I’m 35 that mentality isn’t working for me. It doesn’t feel good to workout that long and hard anymore.
There’s an increasing realization that long and grueling workouts aren’t always better. Killing yourself to get in those last final reps can actually backfire and possibly trigger a release of cortisol (AKA the stress hormone). If your workouts are repeatedly too intense this can be stressful for the body and cortisol will be released in response. Cortisol sends your body into fight-or-flight mode meaning it temporarily stops regular bodily functions, slows metabolism and increases fat storage. UM NO THANKS!
This is confusing right? You’re working out which is supposed to be healthy, but I’m telling you there is such thing as too much exercise. So, what are you supposed to do?? *FYI* By all means continue with your current workout routine if you feel like it is working for you, but so often I have friends or clients complaining that they are doing all these intense workouts and not meeting their fitness goals. Cortisol could be a culprit.
In my opinion I think it’s good to mix things up. Doing only high intensity high impact workouts is most likely too much. Try adding in other forms of activity like yoga, walking, barre, and pilates. My favorite low impact (but still high intensity) studios in Seattle: Corepower Yoga, Pure Barre, Barre3, and Studio45.
Another thing… longer workouts aren’t necessarily better. I’m starting to see shorter class offerings being the new norm. I remember spin classes at the gym used to be 60-75 minutes. I loved signing up for the extended 90 minute ride on the weekends and killing myself in the name of fitness. Now a 45 minute spin class is my MAX! I think you will continue to see more 30-45 minute workout options popping up in studios in 2020.
Boosting your recovery routine is also a huge component of keeping cortisol levels in check. By going from one killer workout to the next without proper recovery increases your chances of injury. Foam rolling, stretching, epsom salt baths, and yoga are all simple and low cost recovery methods. Stretching is seriously the best way to recover from all the wear and tear of daily life. If you want to get fancy you can try cryotherapy tanks or even a handheld massage device.
I’ve already started to make changes in my workout routine to incorporate more regular low impact workouts like lagree pilates, barre, and yoga. I haven’t been able to 100% break -up with HIIT, running, etc. Honestly, for me it’s a huge stress release and helps me manage anxiety. However, after reading the research I’m interested in doing a little experiment with myself.
During our half marathon training my body was talking to me and not super happy, but I didn’t really listen. My knee hasn’t felt great since, so I’ve decided to put my Orange Theory membership on hold (starting on the 23rd) and plan to only do low impact workouts for at least a month. This will be a big change for me to give up my HIIT, but I’m so interested to see how my body responds to the change. Recovery wise… I’ve started to get monthly 90 minute massages, stretching and foam rolling nightly before bed, and weekly yoga to help me keep my cortisol levels in check 😉
Now for the fun part…a new workout routine means new workout clothes to keep you motivated and looking good. I just got two new pairs of leggings, these and these (I love the navy), and really have my eye on these star leggings and these burgundy leggings for winter. I just got this fleece hoodie and LOVE and think this long sleeved top or this funnel neck pullover would be perfect after a pilates class. Might as well throw in this cute stripped tank while you’re at it. Lastly, these leg warmers are a must to wear over leggings in the winter.
Sweat smart and look sharp 😉
xx, A
