DIfine Fitness; Energy & Rehabilitation
Oh my goodness!! Upon request of my many family members (primarily women) and their own struggling perspectives on fitness- I decided to bring about some helpful tips.
Learning that most of us humans aged 35-65 have an insane amount of fatigue and stress levels- How can we solve these problems? What is going on physiologically? What can we control out of this situation?
YUCK!
General questions from the public:
WHEN TO WORK OUT?
HOW and WHAT TO WORK OUT?
WHY?
Listen up ladies & gents, we all have very valid questions, and all VERY valid answers.
High Cortisol Levels the Stress Hormone Negative Effects - Womens Health Network
According to the Women's Health Network, Women (especially over 40) have high stress levels of adrenal fatigue and/or a mix of High cortisol levels. They broke it down so easily for me.
WHEN SHOULD I WORKOUT?
Follow your circadian rhythm!
Cortisol levels normally fluctuate throughout your everyday movements- BUT reach their lowest levels around 12:00 A.M. - 4:00 A.M. Afterwards, the Cortisol levels start to gradually decrease after 8:00 A.M. to make the body decline into a rest.
Follow whatever comes naturally to the body and whatever feels right. Especially if you are struggling to find time to alleviate stress. Accommodate the body - and utilize your time right!
HELGERUD, J. HOYDAL, K, WANG, E., KARLSTEN, T., BERG, P., BJERKAAS, M., SIMONSEN, T., HELGESEN, C., HJORTH, N., BACH, R., & HOFF, J. (2007) [40 Moderately Trained Male subjects]
This is a nice YouTube find from one of my certifications required for Cardiorespiratory Training. A nice perspective on how to properly create the intensity and Interval Training program with intent.
HOW AND WHAT TO WORK OUT?
Follow your Goals! Sport-specific or General Cardiorespiratory Training:
Aerobic high-intensity intervals improve VO2Max more than moderate training. Whether you're training for a marathon or preparing for a walk outside- take these tips and carry them through and through.
Another new study on Low-intensity Interval training for 30 minutes every day can improve your heart & lung's overall physiological capacity. HIIT (High Intensity Interval Training) can be beneficial IF you utilize your time right.
A general Recommendation in HIIT for Cardio/Lifts result in a time period of 3 days per week for 8 weeks at a time. Every week can be used to increase the intensity and build up a solid threshold and peak capacity OR used in Low Intensity to maintain endurance and overall physiological capacity.
WHY?
Face the truth.
High Cortisol levels and High Adrenal Fatigue can be detrimental to your overall wellness & health. For men and Women- the scariest thing to do nowadays is to look up our average life span. [DON'T DO IT.]
Even the simplest signs of being stressed out MEANS that we ARE stressed out and our body is reacting physiologically AND physically too-
Symptoms include: Elevated Heart rate, increase in Blood sugar/weight gain, slow digestive system, Increases in blood pressure and suppression of the immune system along with a decrease in levels of serotonin.
So pack up that Parka and get ready to Push your limits-
Create the best YOU