The fitness industry and social media as a whole has greatly confused the process of getting “fit” and building muscle. There are consistent trends amongst celebrities and influencers that make a case for various types of exercise. One day it's weightlifting, the other it's yoga and walking. The truth of the matter is everybody is so different and it also comes down to your desires of the way you want to look. Also, it comes down to the current state of your health. Some women are so stressed out and depleted they can not handle intense exercise like they think they can - so it's important to be mindful of what your specific needs might be.
Building muscle is important in maintaining youthfulness in our bodies. Muscle helps increase bone density, manage weight, decrease risk of chronic disease, and improve quality of life. Muscles act as an “engine” that burns calories, even at rest. The process of muscle can be taxing on the body so when performing it should be done carefully and strategically.
Here are some tips to keep in mind when moving into a weightlifting workout:
Go into the gym with some sort of plan.
Do not overdo it with the amount of volume you do, this would mean the amount of sets and reps you are performing.
Listen to your body - if you become insanely sore after a workout that is probably a good indication of too much stress on the body.
Eat enough! Building muscle is extremely energy depleting on the body ensuring you are eating enough is essential for building and maintaining muscle
Perform 3-4 week 45-50min sessions.
Take ample rest time between sets, 2 minutes at least to ensure your heart rate comes down.
While building muscle is great for the body and hormonal health many women overdo it in the sense of the frequency and the amount they are doing it at. If you struggle with PCOS you should proceed with caution and keep the above tips in mind. It is very easy for this great form of movement to turn into a cortisol spiking nightmare.
Pilates versus Weightlifting
Pilates is also another great form of movement to help women build those desired long lean lines. It is a huge controversy right now in social media. Many women are switching from pilates to weightlifting.
There is room for both in the world, but here are some benefits of pilates:
Lower impact form of movement that can be done more frequently.
Does not spike cortisol as much as weightlifting can.
More anti-inflammatory on the body as you are not breaking down muscle tissue at the rate that you typically do when weight training.
Can be performed in a small space at the comfort of your own home.
Different variations; reformer, mat and much more.
Pilates can give you great results and is still a form of resistance training which is important to keep in mind. Pilates can also be a great form of movement to keep the nervous system relaxed. Naturally your cortisol spike is likely to be much less significant when doing pilates than weightlifting. For one, you are not getting your heart rate up as high and you are likely not breaking down muscle tissue as much as you would during a weight training workout.
In conclusion, doing both can be a great recipe for a good amount of stress and relaxation on the body. Having a little bit of both can create that perfect “toned” look most women desire. Trying both and seeing how your body reacts is another good place to start. Overall, if you are currently struggling with high cortisol and hormonal imbalances you should try to stick to low-impact movement as much as possible.
Parasympathetic Activities for a stressed body
Parasympathetic activities activate the rest and digest system in your body.
These activities can include:
Walking
Pilates
Yoga
Hiking
Being in Nature
This type of exercise is essential for individuals that struggle with cortisol issues, hormonal imbalances and just stress management in general.
If you are currently someone who is struggling with doing “all the right things” in the gym but not seeing the results, parasympathetic activities will be essential for you to see those results. Oftentimes people that are killing themselves day in and day out are lacking these parasympathetic activities and it's keeping the body in fight or flight, leading to various health issues.
