Good morning,
As you know I am massively proud of the results our clients achieve, and this week is no different!
Rachel’s result has come about after her commitment to make change.
A consistent approach and a willingness to get outside of the comfort zone……a small metaphorical cost you might say for the result she has got.
As you will know, regular exercise provides many physical, mental, and physiological benefits.
One category of the benefits is the positive impact that exercise has on many of your body’s hormones, resulting in more efficient metabolism, better health, and weight loss.
This is one of the crucial principles of my Hot to Trot Nutritional Plan and Blast Fat Loss Training Systems that allows every client the chance of success.
Clearly, they still need to do the work as Rachel has, but they have a much better chance.
One day, we will all look back and think…..”ah yes lifestyle change is the new medicine for health, not pills”
Exercise and nutrition have HUGE effects on hormones!
Hormones are chemical messengers within your body that affect almost all aspects of human function.
Following is a list of eight of your hormones, their function, and how regular exercise affects each.
This is why you can’t just get results from press ups and squats, otherwise everyone would be getting them!
1. Growth Hormone
Growth hormone stimulates protein synthesis (muscle tone/development), and affects the strength of your bones, tendons, ligaments, and cartilage. During exercise, it decreases use of glucose and increases use of fat as a fuel during exercise.
This helps to reduce body fat and to keep blood glucose at a normal level which helps you to exercise for a longer period of time.
Release of growth hormone from the pituitary gland in the brain is increased with increasing aerobic exercise time, especially more intense exercise such as interval training.
2. Endorphins
An endogenous opioid from the pituitary gland, endorphins block pain, decrease appetite, create a feeling of euphoria (the exercise high), and reduce tension and anxiety.
Blood levels of endorphins increase up to five times resting levels during longer duration (greater than 30 minutes) aerobic exercise at moderate to intense levels, and also during interval training.
Also, after several months of regular exercise, you develop an increased sensitivity to endorphins (a higher high from the same level of endorphins), and endorphins that are produced tend to stay in your blood for a longer period of time.
This makes longer duration exercise easier (you’re feeling no pain) and it causes your exercise high to last for a longer period of time after exercise.
3. Testosterone
An important hormone in males and females, testosterone maintains muscle tone/volume/strength, increases basal metabolic rate (metabolism), decreases body fat, and produces feelings of confidence. It is produced by the ovaries in females and by the testes in males.
Females have only about one tenth the amount of testosterone produced by males, but even at that level it plays a role in libido. Production of testosterone in females begins to decline as a woman begins to approach menopause and in males it begins to decline in his forties.
For men and women, blood levels of testosterone increase with exercise, beginning about 20 minutes into an exercise session.
Blood levels may remain elevated for one to three hours after exercise.
4. Oestrogen
The most biologically active oestrogen, 17 beta estradiol, decreases fat breakdown from body fat stores so that it can be used and fuel, increases basal metabolic rate (metabolism), elevates your mood, and increases libido.
This hormone is at much higher blood levels in females, but the ovaries begin to produce less of it as a woman begins to approach menopause.
The amount of 17 beta estradiol secreted by the ovaries increases with exercise, and blood levels may remain elevated for one to four hours after exercise.
Ok the next 4…….
1. Thyroxine (T4)
A hormone produced by the thyroid gland, thyroxine raises the metabolic rate (“metabolism”) of almost all cells in the body. This increase in “metabolism” helps you to feel more energetic and also causes you to expend more calories; it is thus is important in weight loss.
Blood levels of thyroxine increase by about 30% during exercise and remain elevated for several hours afterward – this period of time is increased by an increase in intensity and/or duration of exercise. Regular exercise also increase thyroxine levels at rest.
2. Epinephrine
A hormone produced primarily by the adrenal medulla, epinephrine increases the amount of blood the heart pumps and directs blood flow to where it’s needed. It stimulates breakdown of glycogen (stored carbohydrate) in the active muscles and liver to use as fuel.
It also stimulates the breakdown of fat (in stored fat and in active muscles) to use as fuel.
The amount of epinephrine released from the adrenal medulla is proportional to the intensity and duration of exercise.
3. Insulin
Insulin is an important hormone in regulating (decreasing) blood levels of glucose (“blood sugar”) and in directing glucose, fatty acids, and amino acids into the cells.
Insulin secretion by the pancreas is increased in response to a rise in blood sugar as is often the case after a meal.
Blood levels of insulin begin to decrease about 10 minutes into an aerobic exercise session and continue to decrease through about 70 minutes of exercise.
Regular exercise also increases a cell’s sensitivity to insulin at rest, so that less is needed.
4. Glucagon
A hormone that is also secreted by the pancreas, the job of glucagon is to raise blood levels of glucose (“blood sugar”).
When blood sugar levels get too low, glucagon is secreted and causes stored carbohydrate (glycogen) in the liver to be released into the blood stream to raise blood sugar to a normal level.
It also causes the breakdown of fat so that it can be used as fuel.
Glucagon typically begins to be secreted beyond 30 minutes of exercise when blood glucose levels may begin to decrease.
As you can see, exercise has a powerful impact on your hormones, ultimately resulting in weight loss, a sense of well-being, and better general health. So next time you’re exercising, think about all the wonderful things that are happening to your hormones. It might even make you want to do more exercise!
Remember, if you have any questions or something isn’t clear, drop me an email at info@fa-fitness.co.uk and I’ll try my best to help you out.
Have a great day,
Matt 🙂
Matt
Owner of Functionally Aware Fitness Personal Training
Voted The UK’s Most Innovative Fitness Entrepreneur 2012
International Best Selling Author of The Fad Free Fitness Formula
Author of The Hot to Trot Cook Book and The Equestrian Athlete Plan
Email: Info@fa-fitness.co.uk / Phone: 07841 136302
