Understanding Cortisol and Its Impact on Fitness

What Is Cortisol?

Cortisol is produced by the adrenal glands in response to stress—both physical and emotional. It plays an essential role in regulating metabolism, inflammation, blood sugar, and the sleep–wake cycle.

Short-term rises in cortisol are normal and beneficial, especially during exercise. Cortisol helps mobilise energy and supports adaptation. However, when cortisol stays elevated for long periods due to overtraining, poor sleep, under-fuelling, or high life stress, it can begin to work against your health and fitness goals.

This is often when people feel stuck despite training consistently.

Exercise & Cortisol

During exercise, cortisol naturally rises to help the body cope with physical stress. After adequate recovery, levels return to baseline—this is a healthy response.

Problems arise when recovery is lacking, and the body remains in a constant stress state. Chronically elevated cortisol may contribute to:

• Persistent fatigue

• Difficulty losing weight (especially around the abdomen)

• Disrupted sleep

• Increased anxiety or irritability

• Slower recovery and frequent soreness

  
  

Your body isn’t failing you—it may simply be asking for more balance.

How to Balance Your Training

1. Vary Your Intensity

High-intensity workouts are valuable, but they shouldn’t dominate your week. Aim for 2–3 higher-intensity sessions, balanced with lower-intensity movement such as yoga, reformer, barre, walking, or mobility work.

2. Prioritise Recovery

Progress happens during recovery. Aim for 7–9 hours of quality sleep, include rest days, and use gentle movement or stretching to support circulation and relaxation.

3. Fuel & Hydrate Well

Under-fuelling is perceived by the body as stress. Eat balanced meals, stay hydrated, and be mindful of excessive caffeine, alcohol, ultra-processed foods, and sugar, all of which can elevate cortisol.

4. Support the Nervous System

Mind–body practices such as yoga, breathwork, meditation, and Yoga Nidra actively help lower cortisol by signalling safety to the nervous system. These practices are a key part of balanced training.

5. Listen to Your Body

Low energy, poor sleep, low motivation, or persistent soreness are signals worth listening to. Everyone’s stress response is different—the most effective routine is one that works with your body.

The Importance of Mindfulness in Training

Incorporating mindfulness into your training can greatly enhance your overall experience. Mindfulness encourages you to be present in the moment, allowing you to connect with your body and its needs. This connection can help you identify when to push harder and when to ease off.

Benefits of Mindfulness

• Improved Focus: Mindfulness can help sharpen your focus during workouts, leading to better performance.

• Enhanced Recovery: Being mindful can aid in relaxation, which is crucial for recovery.

• Stress Reduction: Mindfulness practices can lower overall stress levels, positively impacting cortisol.

  
  

Creating a Sustainable Fitness Routine

Building a sustainable fitness routine is essential for long-term success. Here are some tips to help you create a routine that works for you:

1. Set Realistic Goals: Establish achievable fitness goals that align with your lifestyle.

2. Be Flexible: Allow for adjustments in your routine based on how your body feels.

3. Mix It Up: Incorporate a variety of activities to keep things interesting and enjoyable.

4. Track Your Progress: Keep a journal to monitor your workouts, recovery, and how you feel.

   
   

Conclusion: Finding Your Balance

As you move through this week, ask yourself:

• Do my workouts leave me feeling energised or depleted?

• Where could I create a little more balance without losing momentum?

  
  

Sometimes progress comes not from doing more, but from doing what your body actually needs. At Ankr & Flow, we believe in movement that builds strength and resilience—supporting long-term wellbeing, not burnout.

By understanding cortisol and its effects, you can make informed decisions about your training. Remember, balance is key to achieving your fitness goals sustainably.

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