- 37:00 ~ 56:20
- Psychological Zones:
- Comfort Zone: Feel safe and in control
- Fear Zone: Lack of self-confidence. Find excuses. Be affected by others’ opinions.
- Learning Zone: Deal with challenges and problems. Acquire new skills. Extend your comfort zone.
- Growth Zone: Find purpose. Live dreams. Set new goals. Conquer objectives.
- What’s Your Big Why?
- Benefits of Movement for Hormone Balance:
- Improves insulin sensitivity
- Gives an energy boost by as much as 20% with low intensity exercise
- Improves sleep
- Improves moods: overall sense of happiness
- Improves memory
- Increases self-confidence
- Encourages better body awareness
- Boosts immunity
- Improves muscle strength and bone mass
- Different Types of Movement:
- a. Resistance Training: repetitive moments that fatigue the working muscle in a limited amount of time.
- b. Aerobic Exercise: moving large muscle groups in a rhythmic fashion over time, raising and maintaining heart rate into your prescribed target heart rate zone.
- c. Flexibility/Core: activities performed at a low intensity that move your body through a full range of motion.
- d. Interval: alternating between two activities at different rates of speed and intensity.
- Hormonal Responses to Different Types of Exercises:
- a. Resistance Training: elevates growth hormone, norepinephrine and epinephrine, and improves insulin sensitivity by improving glucose metabolism.
- b. Aerobic Exercise: raises and maintains elevated cortisol and adrenaline.
- c. Flexibility/Core: lowers cortisol and adrenaline.
- d. Interval: may increase growth hormone.
- You want to build your body up, not break it down.
- The Best Movement for Hormone Balance:
- Yoga, gentle: reduces stress and anxiety with focused breathing.
- Pilates, gentle: can reduce stress.
- Walking: improves insulin sensitivity and can boost serotonin levels.
- Tai Chi: reduces stress and anxiety with meditation and focused breathing.
- Qi Gong: reduces stress and anxiety with meditation and focused breathing.
- Bike riding, hiking, surfing, tennis, stretching, swimming – Do what you Love to Do! π Just don’t want to do something that elevates your heart rate for a long time.
- Check your SEMMCH!
- When you exercise, are you still able to:
- Sleep
- Energy
- Moods
- Menstrual Cycle
- Cravings
- Hunger
- Bonus: Bowel Movements
- Change is a process… not an event.
