ad collaborative post // It may sound counterintuitive but exercising too much can actually wreak havoc on your hormones. But how do you know that your hormones are off balance?
If you’ve been working hard and the excess fat just isn’t budging, the likelihood is that your hormones are out of sync. Hormones are the messengers that keep our body in check, and when miscommunication happens, you might find yourself crying without knowing why.
Whether it’s too much stress, a high sugar diet, or exercising too much that’s throwing you off your axis, there are some exercises that can help re-balance those pesky hormones.
So, with this in mind, here are the top exercises for regulating your hormones:
High intensity interval training is a popular choice in the exercise world, and for good reason. While these workouts can burn a lot of calories in a short amount of time, they’re also great for re-balancing hormones.
HIIT can decrease oestrogen levels due to causing a boost in the human growth hormone (HGH), which helps women burn fat, build muscle, and control blood sugar. The increase in HGH also facilitates protein synthesis for faster recovery and stimulates muscle growth.
Not only that, but it can also help with testosterone production that works to reduce fat stores, and raises your cortisol levels to aid in the release of fat, especially around the abdomen.
Exercising with weights creates hormonal changes that can help men and women burn fat while maintaining or gaining muscle.
Like HIIT, strength training stimulates the release of HGH, while increasing insulin sensitivity which helps to control blood sugar and reduce the risk of type 2 diabetes. This type of exercise can also regulate testosterone and oestrogen levels, especially as men and women get older.
As men age, their testosterone level usually drops relative to their oestrogen level, which can affect muscle growth and energy levels. While women usually produce less oestrogen with age, which can increase the risk of osteoporosis, heart disease, and general hormone dysregulation.
Before beginning a routine involving strength training, consider speaking to a personal trainer or fitness professional to ensure your body and joints are able to handle the workout you have in mind.
Walking and running
Going for a walk, or even a run, is an easy exercise that anyone can do without special skills. They burn calories, which can result in weight loss, and can also kickstart your metabolism, leading to fewer sugar cravings and leaving you less likely to eat high calorie foods. They’re also a great way to boost your mood and relieve stress, as it cuts stress hormone levels in the body and releases endorphins in their wake.
These feel-good hormones cause the well-known ‘runner’s high’ and can increase levels of creativity and your problem-solving ability. This is likely due to an improvement in circulation with the increased movement, helping you think better and more clearly.
For those that aren’t already active, walking is a great way of easing into a regular exercise routine. Walking for as much as 30 minutes 5 times a week can have a positive impact on your blood pressure while lowering the risk of COPD and heart disease.
If you’re considering a daily walk or run, but don’t feel confident enough to do it in public, why not invest in a foldable treadmill, so you can still get the exercise you need in the comfort of your own home?
Acknowledging your hormones alongside your long-term fitness goals can really change the game in terms of the efficiency of your workout regime. Knowledge is power, and by understanding your hormones, you could notice quicker and better results, and in turn feel more motivated to continue.
If you’re concerned about hormone imbalance, you should first investigate whether you actually have one before jumping into a particular form of exercise. This can be easily done with a trip to the GP or your local weight-management professional.