Do HIIT Workouts Raise Cortisol?
- Oct 21, 2023
- 3 min read
Updated: Dec 20, 2023
By Stacy Gaucys
Yes, technically they do, but only while you are performing them and recovering from them.
Consistent HIIT workouts lower cortisol levels and raise testosterone levels, over time, as published by the National Library of Medicine, May 2021.
This same accredited institution has published many articles in favor of HIIT workouts and their positive effect on cortisol and hormone levels and health when performed consistently.
Yes, cortisol levels do rise while you are DOING a HIIT workout. This is called an acute response to stress. Cortisol levels rise when you get out of bed as well. In fact, your cortisol levels are highest 20-30 min after waking up in the morning. Maybe we shouldn't get out of bed then? (haha).
Cortisol is the hormone that gets you going. Cortisol is produced and released by the adrenal glands in response to a stressor. Cortisol then sends signals to release glucose into the blood for quick muscular energy, getting you ready to either fight or flight. This blood glucose (sugar) is "used up" in your reaction to the stressor by your exertion to deal with the stressful situation.
What does the body do with the excess glucose (sugar) in the blood if you don't exert yourself and burn it off? It gets stored as body fat to be used later, predominantly in your belly.
What about chronic stress? Chronic high cortisol levels are something way different than acute cortisol. If you have prolonged and constant stress in your life, the body can't discern if you are in danger or if you just can't stand your boss at work. Your body is constantly signaling the adrenal glands to produce cortisol and cortisol is nonstop signaling the release of glucose into the blood. If you never exert yourself to burn off the sugar, not only will it be impossible for you to lose weight, it will leech your body of vital nutrients, wreak havoc on your hormones, and cause diseases.
I can think of one great way to burn off this blood glucose.... HIIT workouts! HIIT workouts most closely mimic natural human behaviors if we lived in the wild. We are not meant to "exercise". We are merely meant to live, climb, walk around, run from danger, and hunt and gather. We are the only animal in the animal kingdom that physically exerts ourselves on purpose. All other animals are trying to conserve their energy.
Because of our way too comfortable situations, we have to inflict discomfort upon ourselves as we try to recreate a situation that would involve our response to a stressor. Essentially, we have to act like we are running away from a bear that is about to attack us. The problem is, of course, we are too smart and we know we are not in any real danger. Every animal naturally avoids pain and discomfort. This is why working out is so hard for so many. It completely goes against our instincts to avoid pain and stressful situations.
Without exercise, we become very unhealthy, especially if we are chronically stressed. The excess blood sugar in our bodies needs an outlet to be released. Every animal in the animal kingdom "works out", i.e. lives in their natural environment and moves in the way that also supplements their health.....except humans.
So if you are worried about raising your cortisol levels, or looking to lower your chronic cortisol, I would certainly consider the National Library of Medicine's proven study on how consistent HIIT workouts lower overall cortisol levels (and increase testosterone levels) over time.
HIIT workouts are the exact opposite of "bad"! Consistent HIIT sessions are a short, efficient, and impactful way to reduce cortisol levels and lower your overall stress in your life. Now go pretend a bear is chasing you, and you got away.... and see how much better you feel after.
If you are looking for a great HIIT workout that incorporates yoga, strength training, cardio, and stretching, check out HIITyasa!
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