Every time we train in the gym or practice a sporting activity, we trigger a hormonal response in the body that produces effects on our organism. In fact, hormonal activity during exercise plays a fundamental role because hormones, in addition to regulating vital functions, also affect the ability to lose weight and gain mass, modulate energy production and the metabolism. Testosterone, for example, plays a role in building muscle, while adrenaline and endorphins increase energy and endurance.
Practicing, therefore, specific and targeted exercises, capable of modulating hormone levels, can help us lose weight, feel in balance with our body, as well as achieve the desired results. The Neapolitan trainer Davide Filippone explains how, thanks to hormonal training, we can get back in shape by optimizing training and balancing the hormones in our body.
Davide, how does physical training affect hormonal activity?
“Training is stressful and with its correct ‘dosage’ we can get specific responses from our body such as increased strength, improved endurance, reduced fat. Every type of training will determine a certain type of metabolic response in the body, triggering a hormonal response which is a protective response of our body to a stressor (physical training) I stimulate the body, the one who is tired, to a certain way I “damage” it, but then through recovery and nutrition I allow the body to move into an improvement phase in which the body is stronger and healthier”.
What is the relationship between workload and hormonal response? What hormones are involved in physical training?
“Without going into too much detail, you should know that during exercise certain hormones are stimulated (estrogen, thyroid hormones, insulin, testosterone, growth hormone, cortisol) which control certain regulatory and metabolic pathways necessary to produce energy. , increase muscle mass and reduce fat. That said, there are very common mistakes that those who engage in non-competitive physical activity make and that can generate a hormonal imbalance that hinders the achievement of desired results such as loss of weight. lean mass or resistance to weight loss.Starting from the emotional and daily stress that we face every day and which is added to the sports stress, a training must always be structured in parallel with a diet where everything must be balanced and functional for the person (also taking into account their emotional state and the life that leads). re of any of these factors (training and nutrition) significantly affects cortisol, the catabolic hormone released in situations of physical stress. Among the most common errors are: an unbalanced type of training (every day or with exaggerated work volumes) and too intense (cardio with too high a heart rate) and which does not sufficiently respect muscle recovery ; an unbalanced diet, too restrictive and perhaps with skipped meals or too far apart which is perceived as additional stress and puts the body in debt. These “errors” activate the sympathetic nervous system (it has various functions related to the attack or flight response mediated by two neurotransmitters) disabling biological processes such as muscle repair, worsening hormonal balance and causing a increased hunger with desire for “junk food” and all that goes with it.
Is this true for men and women?
“Of course. But the condition of the woman is much more complex since she periodically undergoes real hormonal storms, those of the menstrual cycle”.
So how to regulate physical activity according to the body and following hormonal changes?
“The thing that should be regulated is the general lifestyle where mental, environmental and physical stressors affect our well-being and consequently on hormones. In conditions where it has become a privilege to eat at home house at noon, where you sleep 4 hours a night, where you have little time for yourself and where you never really let go, there is not much to do but first of all to see each other again. The hormonal balance, except in the event of a dysfunction (where the specialist must be contacted) will settle on its own: 1) following adequate physical activity recommended by coaches who properly calibrate a program with margin and periodization; 2) follow a balanced and healthy diet, well calibrated by a nutritionist who focuses on the quality of every food you eat, educating you in the science of nutrition and a healthy lifestyle; 3) being outdoors as much as possible , in the sun, walk, read, unleash your creativity é, listen to music; 4) rest well (sleep respecting circadian cycles is essential); 5) cultivate healthy social relationships and take time for yourself; 6) don’t get depressed but accept and ask questions like “How can I improve?” » ; 7) be inspired and not take for granted what you have”.
So how is hormonal training structured?
“As I have said before, a 360° multi-integrated approach is needed, in which those who do not compete are supported by supporting the entire wellness and recovery program. form, and considering two main aspects: after how long you train and how to train.These aspects, in my opinion, are more important than technical details like, for example, the speed of movement in the effort which affects testosterone production or workload which affects growth hormone production response”.
What benefits does it offer to the body and mood?
“During training, the so-called happiness hormones (dopamine, serotonin, endorphins) are produced in our body and contribute to our feeling of well-being and joy. They contribute to a positive self-perception, greater confidence itself as well as an increase in energy and enthusiasm. Therefore, from childhood and adolescence, physical activity is of fundamental importance for physical and educational well-being. And it must be constantly valued throughout life”.
How to configure the training according to the phases of the menstrual cycle?
“There is a method, called POM, useful for harnessing female resources and abilities with a different type of training during all phases of the menstrual cycle, listening to your body and not stressing it further. The method is very complex and offers diversified workouts for each phase of the cycle. So, simplifying as much as possible: in the post-menstrual phase, where generally the condition is optimal and the strength is good, it would be better to do circuits; in the ovulatory phase, when progesterone increases, it would be more appropriate to perform anaerobic training; in the menstrual phase, given the psychophysical fatigue, low-intensity aerobic training sessions, stretching and yoga would be preferable”.
