SMARTER CARDIO LOWER CORTISOL
CORTISOL….. what is it? It’s your body’s primary stress hormone, released by the adrenal glands. It’s natural and necessary in short bursts (like during exercise), but chronically elevated cortisol, can lead to some problems…. including FAT RETENTION, especially around the midsection.
This is what I’ve learned the last few weeks, since posting THIS BLOG. Midlife can be frustrating, especially when your usual routine no longer delivers results. That was my experience, and it led me to look closer at my workouts. I’ve always loved cardio…. it’s been a consistent part of my morning for years. But I recently discovered that I may have been training too intensely for my current goals.
To support fat loss, especially in midlife, your heart rate shouldn’t be as high as you might think. I was regularly hitting 140 bpm during my workouts, but I’ve learned that a lower rate…. around 120-125 bpm, is often more effective for burning fat. This falls into what’s know as Zone 2 cardio, which encourages fat metabolism and supports hormone balance without over stressing the body.
CARDIO AND CORTISOL LEVELS
MODERATE-INTENSITY CARDIO would be, brisk walking, cycling, dancing, or steady jogging. These types of cardio do cause a temporary rise in cortisol, but it typically goes back to baseline afterward. Your body becomes more resilient to stress over time. This is the kind of intensity you want…. you want to be able to carry on a conversation.
HIGH-INTENSITY CARDIO would be long-distance running, intense cycling, or anything that causes your HR to be at its maximum levels. This can lead to sustained elevated cortisol, especially if:
-You’re under a lot of stress already
-You’re not sleeping well
-You’re not eating enough or recovering properly
-You’re doing long or very frequent sessions
So yes….. exercising at too high of a HR for too long, can increase the cortisol too much, if not balanced with recovery. Recovery is key, and I was at a maximum HR, every time (6 days a week) I went to the gym! It’s been hard for me to back down, but I’m definitely going to give it a try and see what happens.
WHAT ELEVATED CORTISOL CAN DO
Cortisol does help with energy and focus. But, chronically elevated cortisol can:
-Increase fat storage, especially belly fat
-Break down muscle (which slows metabolism)
-Disrupt sleep
-Impair immune function
-Mess with hormones like insulin and thyroid
BEST PRACTICES FOR CARDO & HORMONAL BALANCE
Your body may not respond well to the same intensity you did in your 20’s or 30’s. In fact, I’m here to say it definitely doesn’t act the same way!! Here’s how to make YOUR CARDIO work for you, not against you:
-Stick with zone 2 cardio (aerobic zone, where you can talk but not sing).
-Mix in resistance training (to help reduce cortisol and build lean muscle).
-Limit long, high-intensity sessions unless you love them and recover well.
-Prioritize sleep, rest, and nourishment (cortisol hates under-eating and overdoing it).
-Enjoy your movement, chronic stress from dreading a workout spikes cortisol too!
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This might not be my typical blog post about fashion, but it absolutely ties into something I care deeply about….. midlife and our overall health. Learning about smarter cardio and how it affects cortisol has been eye-opening for me, and I hope it’s been helpful for you too. Honestly, this post was as much for my learning as it was to share with you. I’m determined to live my best life at 65 and beyond…. and that includes making adjustments that support my energy, hormones, and JOY.
I’d love to hear about your own health journey…. what’s worked and what hasn’t for you? How are you learning to thrive in this season of life? Let’s keep the conversation going!!!!
