Two and a half years ago I decided to get back into shape. Since this was the third time I have been this unfit and overweight, I knew exactly what it was going to take.
The reason for being so unfit was off course because I gave birth to our third child, Megan. This time I decided to start exercising much sooner than previously- just 3 months after birth. With my oldest, I think it took more than a year to even consider exercising. He is 13 years older than Megan.
Even though I knew what it is going to take and I've been through it twice before, I was again surprised how hard it is when your hormones work against what you want to do.
I had a clear intention to start exercising as soon as my body allows, so I decided to get moving very soon. Walking was the way to awaken my body.
My first walk was literally walking to the letterbox after being home for two days. I had a ceasarian, so there was pain, but the fastest way to heal from almost any surgery or injury is to get moving.
The next day I walked to the corner of the street.
I would increase the distance I walked gradually.
Soon after I would drive to the beach and start walking there.
Everyday a little further and a little faster.
About 3 months in, going against my knowledge I went for a 1 mile run. If I was my own client, I would have advised against this, since my hormones would not make this a pleasant experience. I was probably a little in denial at this stage and I even did a Movefit program the next day. I had no more pain and for some reason I thought I could defy biology by doing this high intensity program.
My body was in pain and my energy was depleted for at least a week. I struggled to cope with everyday life during that week and was annoyed with myself for causing this.
This just reminded me again how important hormones are. Since I was still breastfeeding, my hormones would be somewhat similar to a a woman in menopause.
A lot is going on in a woman's body post partum and the hormones interplay is very complicated, but a simplified reason why high intensity exercise won't work is because it would produce too much cortisol.
Stress caused by anything such as too high intensity exercise, can diminish amino acids, such as tryptophan, needed to make feel-good neurotransmitters, such as serotonin. But that doesn't mean you should avoid high intensity exercise, although in certain circumstances you should, like when breastfeeding or going through a very tough time. Less intense but still very effective strength training would be a better option and would actually help you cope with stress much better.
When you exercise, cortisol is released, and this is actually a normal, necessary thing which is good for you. Cortisol converts protein into glucose to boost blood sugar levels. works with the hormone insulin to maintain constant blood sugar levels and reduce inflammation
But when you are breastfeeding, during menopause or when you have a lot of stress from work or life, too much cortisol are released.
What happens when cortisol levels are high?
Signs and symptoms of raised cortisol include:
- rapid weight gain particularly in the face, chest, abdomen
- high blood pressure
- thinning of the bones (osteoporosis)
- skin changes (bruises and purplish stretch marks)
- muscle weakness
- changes in mood
- high blood sugar.
Not good!
Chronic Elevated Cortisol levels make it near impossible to successfully lose weight, or more accurately, to lose fat, because you may lose weight by losing muscle from protein break down. In general, exercise will help reduce stress and cortisol, but the type of exercise, the frequency and the intensity should be chosen carefully to have the best effect.
Especially if you are over 40. Partly because our hormones are not the same as they were when we were 20, but also because in general, we have more responsibilities which brings on more stress.
The magic of exercise
Cortisol released in response to exercise is inversely related to cortisol released in response to the psychosocial stressor.
What this means is that the cortisol released from exercising intensely suppresses the subsequent cortisol response to a psychosocial stressor.
Simply put, exercise helps you cope with daily stress much, much better. If you don't exercise your response to any stress from work or family will be way worse.
This alone is a great reason to get fit and stay fit.
Remember this: Stress releases cortisol, which can make you fat or keep you from losing fat, which brings on new health problems. A vicious cycle indeed.
So next time you feel stressed, remember that your best defence is regular exercise.
How I got back into shape
Strength training is how. Just 20 min per day 2-3 times per week while keeping up with the daily walking. Later I added some mobility and injury prevention to prepare me for when I am ready to train for races again.
This shaped my body much better than any cardio would have. I just trained at home using 2x 2.5kg dumbbells and worked up to 2x 8kg Kb and after many weeks 1x 24kg KB.
Incorporating strength training into your running routine can significantly enhance your performance and prevent injuries. By strengthening key muscles, such as those in the legs, hips, and core, you can improve your running economy and maintain a faster pace for longer periods. Additionally, strength training helps stabilize your body during running, reducing the risk of joint strain and protecting ligaments. It can also serve as a rehabilitation tool for common running injuries and help build mental resilience. To maximize the benefits, we can help you design a personalized strength training program that aligns with your goals and needs. Don't just focus on logging miles - invest in your strength, set new personal records, and unleash your running potential.
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