I used to believe HIIT training was the best way to exercise too... until I realized it was contributing to my adrenal issues & hormone imbalances!
Exercise is wonderful for your health & can be a great way to destress, but it can also be a STRESSOR!
Frequency, intensity & duration matter if you want exercise to combat stress rather than contribute to it.
Walking every day? Absolutely! You don't need to be strength training every day though, and you certainly don't need to push your body to its limits every time you exercise.
Intensity is HUGE when it comes to whether exercise supports your hormones or places additional stress on your body. I learned this the hard way.
I used to do 60-minute HIIT workouts 5–6 times per week! I thought I was doing everything right. I was disciplined, consistent & looked incredibly fit on the outside. But on the inside, my body was a MESS!
I literally woke up one day & couldn't get out of bed!
My body was exhausted, my stress response was dysregulated & my hormones were suffering.
High-intensity training is a significant stressor on the body, especially when done frequently, for long periods or without adequate recovery. Here's why.
HIIT increases your cortisol levels.
Cortisol is an essential hormone that helps regulate your stress response, blood sugar, inflammation & energy. We NEED cortisol, but we also need healthy cortisol regulation.
While cortisol naturally increases during exercise, repeatedly pushing your body through intense workouts without sufficient recovery can contribute to excessive physiological stress.
If you're already dealing with chronic stress, poor sleep, inadequate nutrition or hormone issues, adding frequent HIIT workouts can place even MORE stress & strain on your body!
I experienced what I refer to as adrenal fatigue, with significant exhaustion & hormone-related symptoms. Although adrenal fatigue isn't a recognized medical diagnosis, excessive training and inadequate recovery can disrupt normal physiological function.
Symptoms associated with chronic stress & overtraining can include fatigue, brain fog, feeling easily overwhelmed, poor motivation, mood changes, sleep disturbances & difficulty managing weight.
Cortisol & your sex hormones are also closely connected.
Chronic physiological stress, particularly when combined with inadequate energy intake, can interfere with the hormonal signals responsible for ovulation. When ovulation is disrupted, progesterone production can decrease.
This can contribute to hormonal imbalances & symptoms such as irregular periods, mood changes, sleep issues & fertility challenges.
In my professional opinion, women who are already struggling with cortisol dysregulation, thyroid issues or sex hormone imbalances should NOT be adding frequent HIIT workouts to their routine. That's why I'm not a fan of programs such as CrossFit, F45 or other HIIT-style workouts for women dealing with these issues.
Even when your hormones are stable, I generally recommend limiting HIIT to no more than once per week.
Exercise should SUPPORT your hormone health, not exhaust you & leave you struggling to recover!
Instead of HIIT, I recommend & personally do progressive overload strength training.
This involves gradually increasing the demands placed on your muscles over time, helping you build lean muscle, improve insulin sensitivity, support your metabolism & strengthen your bones.
It's also an excellent way to support long-term strength, mobility & healthy aging.
I typically recommend strength training three times per week, along with daily walking, adequate sleep, proper nutrition & time for recovery. We want to be STRONG, not just skinny or completely exhausted from our workouts!
This is exactly why I created Healthy, Fit, Strong, my 8-week progressive overload strength training program.
The workouts take approximately 20–40 minutes & can be completed at home or in the gym.
You'll receive structured workouts, exercise demonstration videos & workout trackers so you know exactly what to do & how to progress.
If you're ready to build strength, support your metabolism & train in a way that works WITH your body rather than constantly pushing it to its limits, I'd love to help!
Remember, more exercise isn't always better! The right type of exercise, with the right intensity, frequency & recovery, is what helps you become healthier, fitter & stronger!
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