If there are days when you lack the motivation to exercise but still want to challenge yourself, you might want to try a “low-cortisol workout.” These workouts have become popular for a good reason. A low-cortisol workout is a lighter exercise session designed to be less stressful on your body, reducing the amount of cortisol it produces.
Cortisol is a hormone that is released in response to stress and plays a crucial role in various bodily functions, as described by Domenic Angelino, a Certified Personal Trainer from Trainer Academy. Having either too much or too little cortisol can be harmful. Your cortisol levels naturally fluctuate throughout the day, but what matters most is the average level. Abnormal average cortisol levels can lead to specific health issues.
So, how does this information impact your workout routine? We will delve into this and share insights from experts regarding low-cortisol workouts.
What are the benefits of low-cortisol workouts?
Low-cortisol workouts allow you to reap the benefits of exercise without activating your body’s stress response. This type of workout can be beneficial when your stress is high, you’re sleep-deprived, or a combination of both. During this time, staying away from high-intensity exercise is smart, as it can contribute to your body’s stress response.
“Workouts like flow yoga and walking can provide a sense of calm and peace while still physiologically benefiting the body. They can also help foster recovery from higher-intensity workouts,” explains Amanda Capritto, certified personal trainer and functional training specialist from PTPioneer.com. “One big benefit of low-cortisol workouts is that you can do them every day because they don’t put a lot of stress on your body. Someone who struggles to stay active daily could benefit from low-cortisol workouts in this way.”
In addition, performing high-intensity workouts at a high volume or frequency can lead to overtraining syndrome. A low-cortisol workout can be a great solution to help you avoid gym burnout. In fact, many gym-goers on TikTok love low-cortisol workouts.
One TikToker, Whitney Fransway, captioned a video, “< low impact workouts lately.” She wrote in the video, “Switched my HIIT workouts for more low-impact intentional workouts lately to help lower my cortisol levels.” Another TikToker and strength x Pilates coach, @maiahenryfit, posted a video of a treadmill walking workout (30 minutes, 9 incline, and 3 speed) and wrote, “POV: You found the perfect cardio routine for the girls that want to lose fat and tone their body without affecting their hormones or spiking cortisol.”
Here’s a sample low-cortisol workout to try:
The exercises below are varied to help activate muscles throughout your body. Note that the list does not include resistance training, as resistance exercise is more likely to increase your cortisol level.
“This [low-cortisol workout] will help support most people’s training goals better than choosing just one type and performing it five days a week,” explains Angelino. “This is especially the case considering this workout doesn’t involve resistance training, meaning it’s easier for some muscles to get overlooked.”
- Monday: 30-minute light walk
- Tuesday: 15-minute light swim
- Wednesday: 45-minute light cycling
- Thursday: 15-minute light swim
- Friday: 30-minute light walk
- Saturday: Rest
- Sunday: Rest
FAQs
What are ‘Low-Cortisol Workouts’?
‘Low-Cortisol Workouts’ are exercise routines that prioritize stress reduction and relaxation. These workouts are designed to keep cortisol levels low in the body, as cortisol is known as the stress hormone. By focusing on exercises that promote relaxation and mindfulness, the goal is to prevent spikes in cortisol levels that can have negative effects on the body.
What are the benefits of ‘Low-Cortisol Workouts’?
Low-Cortisol Workouts offer a range of benefits for both the body and mind. By keeping cortisol levels low, individuals can reduce stress and anxiety, improve sleep quality, boost their immune system, and promote overall well-being. These workouts can also help with weight management and aid in muscle recovery post-exercise.
Which types of exercises are considered ‘Low-Cortisol’?
- Yoga
- Pilates
- Tai Chi
- Walking
- Swimming
How often should one do ‘Low-Cortisol Workouts’?
It is recommended to incorporate ‘Low-Cortisol Workouts’ into your weekly routine on a regular basis. Aim for at least 2-3 sessions per week to benefit from the stress-reducing effects of these exercises. However, it is essential to listen to your body and adjust the frequency based on your own needs and preferences.
