Throw Down
Fitenss intensity at its finest!
For the last 2 weeks, we took the intensity down a notch and focused on some Holiday Detox and Zone 2 training. This week, we are going to shift gears, venture out of our comfort zones, and push some limits!
During midlife, training can get complicated. We need resistance training for muscle and bone health, aerobic training for heart health, mobility training for our joints, and the list goes on. Equally important for making fitness gains is pushing past the limits of our fitness - because that is where the fitness gains live - beyond our limits. This was true in our youth, and it remains true throughout our lifetime.
But what about “Cortisol”? There is a narrative circulating in the cyber universe that suggests that because the hormonal changes of midlife often accompany less resilience to stress, midlife women should avoid intense exercise so as not to “raise their cortisol levels”, as this is an indicator that the body is “stressed” and can be associated with all sorts of health problems.
This narrative paints a picture that portrays “Cortisol” as the enemy, when in truth, “Cortisol” is essential for life. And here is why I’m putting “Cortisol” in quotes: It is because cortisol does not act by itself. It is just one player (a marker that we can measure) in a vast hormonal orchestra known as the stress response system, also referred to as the “fight or flight response” or the “sympathetic nervous system.” This complex endocrine system is the basis of Human survival - because it drives our ability to respond to environmental threats. Without it, as a race, we could not fend off predators, making extinction inevitable. As individuals, if cortisol is not produced (as in the case of Addison’s Disease), this becomes a life-threatening situation. To learn more, check out this archived post “Stop Demonizing Cortisol” and Feisty Menopause Podcast episode 142 “What Menopausal Women Need to Know about Cortisol with Carla DiGirolamo, MD”
The other half of the story is that the hormonal changes of mid-life are associated with declines in muscle mass and bone density, and the most effective way to combat these changes is physical exercise. Making fitness gains requires pushing limits, which requires activation of the stress response system. This is unavoidable.
It is true that persistently elevated cortisol levels have been associated with elevated blood sugar, high blood pressure, low bone mass, decreased cognitive function, body composition changes, and accelerated aging. But the answer is not to avoid intensity - because without intensity, fitness gains become difficult. The answer is to focus on EFFECTIVE RECOVERY from training sessions. Optimizing sleep and fueling, adequate protein, rest days, tissue care, and other recovery modalities will work to return the stress response system to baseline, allowing for the opportunity to make those fitness gains from intense workouts, but avoid the persistent stress that is associated with health problems.
Today’s workout is short, but it’s a stinger! It is a modification of a workout from the CrossFit Affiliate Programming that I did last week at CrossFit Peacedale. Because it is short, you can achieve some great intensity without “breaking the bank”. Following the workout, I have added a 30-minute yoga session to aid in recovery. So let’s push the limits today and enjoy some recovery after.
Warm Up
Tabata: 20 seconds of work and 10 seconds of rest. Perform each movement in sequence.
Air squats (20 seconds of work, 10 seconds of rest)
Up Downs (20 seconds of work, 10 seconds of rest)
Movement Practice
The weight selection for this workout is on the moderate to heavier side. For the 9 Kettlebell swings (or the hang power cleans), select a weight where you can complete the 9 repetitions unbroken for all 3 sets, but it becomes really challenging for the last 2-3 repetitions. An eye-level swing (Russian Swing) is fine if you are not comfortable with the overhead American swing. For the thrusters, select a heavier dumbbell weight that allows you to complete the 12 repetitions in 2-3 quick sets. This should be heavy enough where you need to rest at least once during the thrusters. If you are doing hang power cleans, use the same barbell for the thrusters. Lastly practice the burpee over the dumbbell/barbell
Take 5-10 minutes to watch the videos, test out the weights and arrive at your movement options and weight selections for the workout.
TIP: For moderate to heavy weights in a workout where fatigue will quickly become an issue, it becomes critical to ensure safe and proper movement mechanics! So, even if you are experienced, review the videos/practice and stay safe!
Alternative: If you do not have an appropriate kettlebell or a barbell, perform a double dumbbell swing.
Workout
3 Rounds For Time
9 Kettlebell swings (overhead or eye level swing) (Advanced: 9 hang power cleans)
12 Dumbbell thrusters (Advanced: 12 barbell thrusters)
15 Burpees over the dumbbell (Advanced: Burpees over the barbell)
Goal time: <10 minutes; Time cap: 12 minutes.
Weight suggestions:
Beginner: 25 pound kettlebell or a 25-35 pound barbell
Intermediate: (RX Age 55+): 35-45# kettlebell or a 55 pound barbell
Advanced: 44-53 pound kettlebell or a 75 pound barbell
After completing the workout, rest 5 minutes and enjoy the core accessory work below.
Core Accessory Work:
TABATA 8 rounds: 20 seconds of work / 10 seconds of rest
Cool Down
Let’s recover!!!! Recovery starts with the cool-down. Enjoy this 25-minute Stretch and Release Yoga from Five Parks.
After the cool down, it’s time to fuel! I would suggest a generous snack or meal with abundant high-quality carbohydrate and a minimum of 25-30g of protein within 1 hour of finishing. This evening, let’s focus on a wind-down routine with your favorite meditation app or a good book, cool off your bedroom, and turn in a little earlier than usual. You will be ready to tackle the day with a vengeance tomorrow!
NOW TAKING NEW CLIENTS!
If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!
It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.
Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!
You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!