Aerobic Exercise Alone May Not Be Enough For Weight Loss
With the Olympics happening right now and the fit bodies we see every day, I want to use this newsletter to discuss exercise.
We all know exercise is good for us, but sometimes the whole "how" and "why" can get a bit confusing, especially when it comes to losing weight.
You may have seen posts by fitness influencers on social media promoting you should avoid high-intensity workouts to keep cortisol low. Read more in this blog post to understand why cortisol and your body weight are connected. I agree with the influencers that high-intensity exercises or endurance workouts may exacerbate high cortisol levels... if someone is not sleeping well, suffering from stress or eating a lot of sugar, but people who are managing stress won’t necessarily respond the same way. Cortisol is not the “bad guy” of exercise endocrinology as some have made it out to be.
Having said that, let's look at the benefits of exercise and how it can help you lose weight and reduce stress.
The Awesome Benefits of Exercise for Us Ladies
Physical Health Perks
First off, let’s talk about the obvious benefits. Regular exercise is like a magic potion for our hearts. It keeps our cardiovascular system in tip-top shape, lowering the risk of heart disease. And if you worry about bone health (hello, aging!), exercise helps strengthen our bones, reducing the risk of osteoporosis.
Plus, it can help balance our hormones, making those monthly cycles a bit more manageable and easing the rollercoaster of menopause when the time comes.
Mental Health Magic
But wait, there's more! Exercise isn’t just about the body—it’s a major mood booster. Ever notice how a good workout makes you feel like you can conquer the world? That's because exercise releases endorphins, those happy hormones that chase away stress and anxiety. It's like a natural antidepressant, helping us feel more positive and focused. Plus, it keeps our minds sharp, which is always a win in my book!
Special Benefits Just for Us
Regular exercise can make the whole process smoother for those of us planning for pregnancy or already in the baby zone.
It helps with weight management, reduces the risk of gestational diabetes, and can even make delivery easier.
As we gracefully age, staying active helps us maintain muscle mass and flexibility, keeping us lively and vibrant so we can play with our little ones.
The Cardio Conundrum: Why Aerobics Alone Might Not Cut It
What’s Up with Aerobic Exercises?
Now, let's dive into the whole cardio thing. Aerobic exercises—think running, cycling, and dancing—are fantastic for getting our heart rate up and burning calories. They’re great for our heart health and can definitely help with weight loss. But, here's the catch: if we only do cardio, we might be missing out on some major benefits.
The Muscle Factor
Here’s the scoop:
Cardio is awesome, but it doesn't do much for building muscle.
Why We Need Strength Training
This is where strength training comes in. Lifting weights or doing bodyweight exercises helps us build lean muscle, which is crucial for a healthy metabolism and body mechanics.
I am convinced that my pregnancy and postpartum time would not have been that "easy" if I hadn't been lifting weights and doing some bodyweight exercises. I was never a big fan of weight training, but thanks to my coach, I embraced the uncomfortable. It didn't happen overnight and felt like the necessary evil, but in all honesty, I am at a point now where I actually enjoy lifting weights.
And the best part? Strength training can actually help us burn more calories in the long run, making it easier to manage our weight.
Finding the Perfect Balance: A Recipe for Success
Mixing It Up
So, what’s the best way to lose weight?
A balanced exercise routine! Think of it like a well-rounded meal—we need a bit of everything. Mixing cardio with strength training and even some flexibility exercises, like yoga or stretching, keeps things interesting and hits all the right spots.
Personalizing Your Workout
We all have different goals, whether it's shedding a few pounds, building muscle, or just feeling good. The key is to find exercises that you enjoy and that work for your body. And remember, it’s okay to listen to your body and take rest days. Overtraining increases stress and can lead to burnout; nobody wants that, especially not when losing weight is your goal.
Tips for Staying on Track
Let's not forget the importance of a balanced diet to complement our workouts. Eating right fuels our bodies and actually helps us lose weight. And for staying motivated, find a workout buddy or coach, set achievable goals, and celebrate those small victories. Consistency is the name of the game!
Wrapping It Up
To sum it all up, exercise is a fantastic way to keep our bodies and minds healthy. While cardio is great, it’s important to incorporate strength training and other types of exercises into our routines. This balanced approach not only helps with weight loss but also makes us feel strong, confident, and ready to take on the world.
Here's to staying healthy and happy together!
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