Training and hormones – some interesting facts!
Our body produces hormones, which are chemical compounds that act as transmitters of information between cells and regulate the proper functioning of tissues and organs. They are responsible for all physiological processes in our body, adapting them to changing environmental conditions. The production and secretion of hormones that directly affect our mood is stimulated by physical activity. Here are the most important ones:
- adrenaline – the “survival hormone” that spurs us to fight or flee, energizes us for action, increases physical and mental performance and reduces the sensation of pain,
- dopamine – the “motivation hormone” which acts on the reward system in our brain, ensuring we have energy to act and increasing satisfaction and contentment,
- endorphins – “happiness hormones” that reduce the sensation of pain and have a euphoric effect,
- growth hormone – a hormone that is responsible for the development of all types of tissues,
- cortisol – the “stress hormone” that increases blood glucose levels, boosts energy and has anti-inflammatory effects,
- oxytocin – the “love hormone” that affects our motivation, helps us enjoy successes and moments of joy in a group effort,
- serotonin – the “happiness hormone” that reduces anxiety and fear, is responsible for the quality of sleep and regulates digestive processes,
- testosterone – a hormone that is responsible for protein synthesis and building muscle tissue, as well as for increasing strength, motivation and libido (not only in men).
It might seem that the recipe for well-being is simple – all it takes is a workout for your body to reward you with a “hormonal cocktail of happiness.” But in reality it is much more complicated – the job of hormones is to keep our bodies in balance, and feeling happy is a side effect of their action. Moreover, some of the hormones produced during physical activity have opposing effects on the body, e.g. testosterone stimulates the building of muscle mass, while cortisol inhibits its effects.
However, reasonable physical activity helps to ensure hormonal balance, which translates into a healthy equilibrium between anabolic and catabolic processes. However, it is not true that well-being and satisfaction with training come to you naturally. How much and how you exercise is equally important.
Is it better to train less or more?
As little as 10 minutes of physical activity per week can increase your sense of happiness. An exercise routine performed once a week will have a similar effect. If you work out for 30 minutes several times a week, you are 30% more likely to consider yourself happy compared to people who exercise less.
All it takes is 15 minutes and 9 seconds of training a day to improve your mental well-being. This kind of information abounds every time you search the Internet for answers to the question about the right amount of physical activity. While the magic of small numbers (and big stats) can motivate us to take action, the recipe for workout satisfaction is much more complex.
The satisfaction derived from physical activity is not just down to the dose of happy hormones we usually get after 30 minutes of fairly intense exercise, but to the individual balance between the quantity and quality of training units, our physical condition, proper diet, proper recovery, lifestyle and the goals we want to achieve. “More” does not mean “better” at all! Too intensive exercise may end in injury in the short term and lead to overtraining in the long term.
Overtraining is a dysfunction of the body caused by prolonged, intense physical effort without proper recovery. It is not the same as “ordinary” fatigue and muscle soreness, which may last up to 72 hours after training. Overtraining involves severe weakness that persists over a long period of time. Physical symptoms of overtraining include:
- muscle pain, stiffness and swelling,
- inflammation,
- elevated resting heart rate,
- weight loss.
Deprived of regeneration, the nervous system generates further symptoms of overtraining, which include:
- problems with concentration,
- sleep disorders,
- irritation
- depressive states.
Overtraining not only destroys the happiness that comes from activity, but also seriously impedes the achievement of your dream sports results, and sometimes even leads to the abandonment of training altogether. Fortunately, we can prevent it, and at the same time foster maximum satisfaction with the exercises we perform.
5 rules of a happy athlete
Remember that the following rules should be adapted to your situation and the context in which you are practicing. It’s worth understanding and applying them while remembering to ensure a balance between the body, workout plans and your general lifestyle, because it all adds up to the sense of happiness that physical activity gives you.
- Exercise consciously – choose a training plan matching your capabilities. Make an appointment for a session with a personal trainer. Keep an activity diary. Exercise with a smartwatch and analyze the data. Increase loads in moderation.
- Eat thoughtfully – eat your meals regularly. If possible, prepare them yourself. Seek advice from a nutritionist. Make sure you stay properly hydrated. Eat before and after working out. Take a blood test and see if you need supplementation.
- Rest like a champion – take care of recovery after training. Find time for wellness. Rest actively, but not intensively. Take care of the quality of your sleep – a comfortable bed, darkness and silence in your bedroom at night. Avoid intensive workouts (and other stressors) late in the evening.
- Don’t get into a rut – work on your technique. Learn new movements. Try new exercises. Train in different places – at home, at the gym, outdoors. Change plans. Provide yourself with new stimuli. Train in a group. Have fun!
- Live a sporty life – enjoy the successes. Learn from failures. Everyone has their own strengths and weaknesses. Limit the use of stimulants. Think about yourself. Respect others. Take care of your psyche as you take care of your body.
We wish you plenty of satisfaction with your training!
References:
- ASICS State of Mind Study https://www.asics.com/us/en-us/mk/smsb-state-of-mind-index-global-results (acces: 8.05.2024)
- Zhang Z., Chen W., A Systematic Review of the Relationship Between Physical Activity and Happiness, Journal of Happiness Studies, 2018.
- Kreher J. B., Schwartz J. B., Overtraining syndrome: a practical guide, Sports Health 2012.
- Kraemer W. J., Rogol A. D., The Endocrine System in Sports and Exercise, 2005.