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! 💖 Just don’t want to do something that elevates your heart rate for a long time.
