High-Intensity Interval Training (HIIT) can deliver incredible results, but, like anything, it’s best when practiced in moderation.
HIIT has gained recognition as an efficient method to enhance various aspects of physical fitness. However, without proper recovery, intense workouts can elevate cortisol levels in your bloodstream, leading to increased physical stress symptoms even when you’re not exercising.
Understanding HIIT
Whether you’re riding your Peloton bike, following a YouTube workout, or participating in a gym class, chances are you’ve come across HIIT.
HIIT workouts involve short bursts of intense exercise, lasting from 10 to 60 seconds, followed immediately by an active recovery period of the same length or longer. This cycle of intense effort and recovery is repeated from 3 to 10 times, depending on the specific workout.
HIIT offers various physiological benefits, including an elevated post-exercise metabolism, improved body composition, and enhanced fasting blood glucose and insulin sensitivity. Because of these benefits, HIIT has earned a reputation as an exercise “magic pill.”
With HIIT, you can witness changes in just a few weeks, leaving your workouts with a sense of increased productivity and energy. Within a few intervals, you’ll experience heightened energy levels in your body, influenced by hormone fluctuations, particularly cortisol.
Understanding Cortisol
Cortisol is among the hormones produced by our bodies to manage stress. During HIIT, your brain perceives stress, leading to the release of several hormones, including cortisol. The release of cortisol triggers the sympathetic nervous system, initiating a fight-or-flight response.
Historically, this response was crucial for our early survival, providing immediate energy and strength to confront or flee from threats. Cortisol facilitates rapid fat and carbohydrate breakdown, elevating blood sugar levels for quick energy and suppressing the immune system to focus energy on the immediate life-threatening situation.
HIIT’s Impact on Cortisol Levels
What makes HIIT so effective in transforming your body into a lean, powerful machine is its ability to stimulate cortisol release. When you push your body to the limit during an intense interval, your brain interprets it as a survival necessity, leading to the release of cortisol and other hormones, inducing a sympathetic nervous system response.
Subsequently, your body undergoes metabolic improvements as a result of this energetically and hormonally demanding experience.
Recognizing the Signs of Cortisol Overload
Cortisol can cause problems when it’s present in excessive amounts, whether due to physical or mental stress. These symptoms can start affecting your daily life:
- Chronic Fatigue: Feeling constantly tired even without intense physical activity.
- Muscle Fatigue: Noticing a drop in strength and power during workouts.
- Mood Changes: Experiencing alterations in your emotional state.
- Lack of Motivation: Losing the drive for both physical and mental activities.
- Sleep Troubles: Changes in your sleep patterns, possibly leading to insomnia.
- Anxiety: Feelings of unease or nervousness.
- Weakened Immune System: Frequent illnesses due to a suppressed immune response.
These symptoms can persist even when you haven’t engaged in high-intensity workouts recently.
When your body is exposed to excessive HIIT, it can confuse your brain into reacting as if everyday activities are life-threatening. Simple tasks may make you feel agitated because your body is misinterpreting common stress as a severe threat.
Importance Of Recovery
HIIT’s intense nature triggers the sympathetic nervous system’s fight-or-flight response. However, it’s vital to balance this with the parasympathetic nervous system’s rest and recovery mode.
Here are some key factors to enhance your recovery:
- Quality Sleep: Prioritize restorative sleep.
- Nutrition and Hydration: Fuel your body with proper nutrition and stay hydrated.
- Meditation and Breathing Exercises: Practices that promote relaxation.
- Foam Rolling or Massage: To relieve muscle tension.
- Avoid Intense Workouts: Give your body time to recover between HIIT sessions.
Your body interprets HIIT as a stressor due to the cortisol surge it generates. To prevent harmful overtraining symptoms, ensure that you incorporate rest days and avoid frequent high-intensity workouts.
HIIT should typically be limited to 2–3 times a week, with rest days between sessions. Additionally, consider planning your workouts around a monthly cycle, allowing several days without HIIT to prevent overtraining symptoms.
While HIIT provides numerous benefits, including strength improvements, it’s crucial to acknowledge the role of recovery and recognize signs of chronic stress, both physical and mental. Without these precautions, your efforts might not yield the desired results.
Remember, after a challenging HIIT session, plan for adequate rest to maximize your gains.