Steady-state cardio (also known as continuous training or aerobic endurance) is continuously doing cardiovascular exercise at the same intensity and pace for a longer period of time. Some common forms of steady-state cardio are jogging, cycling, and swimming.
Steady-state cardio has many health benefits, such as improving cardiovascular fitness, assisting in weight maintenance, and improving mental health. However, people often ask whether steady-state cardio causes an increase in cortisol, the body’s main stress hormone.
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In this article, we will discuss the relationship between steady-state cardio and cortisol release. We will use several scientific studies, professional opinions, and frequently asked questions in order to develop a complete understanding of this subject.
What is Cortisol?
Cortisol is a steroid hormone secreted by the adrenal gland. The adrenal glands are small glands on top of each kidney, they are responsible for releasing several hormones that are essential for both health and well-being. Cortisol helps to regulate metabolism, controls blood sugar levels, reduces inflammation, and plays an integral part in the body’s response to stress. Whenever we experience stressful situations, sensations of fear or anxiety, our body releases cortisol to prepare us to respond with a “fight or flight” response.
Quoted by: Dr. Sarah Johnson, Endocrinologist.
“Cortisol is required to maintain homeostasis in your body. Often we think of cortisol as solely a stress hormone though it serves roles in numerous other processes.”
The Physiology of Cortisol Release.
Upon the experience of stress, the hypothalamus of the brain releases corticotropin-releasing hormone (CRH). The CRH signals the pituitary gland to release adrenocorticotropic hormone (ACTH) from the pituitary gland. Finally, ACTH signals the adrenal glands to release the stress hormone, cortisol. While there are numerous hormones involved in the stress response, CRH-ACTH-cortisol system is focused on in regards to responding to physical and emotional stressors methodologically known as the hypothalamic-pituitary-adrenal (HPA) axis.
How Exercise Affects Cortisol Levels?
Exercise is a type of physical stress that can influence cortisol levels. Physical exertion is a stressor on the body, and the demands of the exercise influence the amount of cortisol released from the adrenal glands. The frequency, duration, and intensity of the exercise can also influence the amount of cortisol released. Overall, exercise of moderate to high intensity will produce cortisol to assist the body in responding to the physiological demands of the exercise.
Quote from Dr. James Miller, Sports Medicine Specialist.
“The production of cortisol during physical activity is normal, and essential. Exercise-related cortisol release will increase mobilization of energy stores to help support physical activity.”
Steady-State Cardio and Cortisol Release.
Steady-state cardio usually consists of longer periods at a moderate intensity. Evidence suggests that it can lead to an increased level of cortisol, specifically if the exercises are performed over longer duration. However, the amount of cortisol released is dependent on the individual, their fitness level, the intensity of the exercise, and how stressed they are overall.
Scientific Evidence.
1. Study on Endurance Athletes: A research article in the Journal of Endocrinology has confirmed that endurance athletes performing steady-state endurance activities have cortisol activity that can be increased from before exercise to after activity. The researchers indicated that this increase was also referred to as a normal adaptive response to sustained exercise.(1)
2. Effects of Duration and Intensity: Another study synthesized in the Journal of Sports Sciences showed that steady-state cardiovascular exercise, both in duration and intensity affects cortisol release patterns. Longer and more intense sessions increased cortisol levels when compared with shorter, lower intensity sessions.(2)
3. Impact on Recreational Exercisers: A study published in the Journal of Strength and Conditioning Research found that recreational exercisers also released cortisol during steady-state cardio although the cortisol increase was less than in trained endurance athletes.(3)
Balancing Cortisol Levels.
While the release of cortisol during steady-state cardio is to be expected, sustained elevation of this stress hormone can lead to unwanted results including increased body fat, declining muscle, or impaired immune function. So it is necessary to balance your exercise in such a way that you do not overstimulate the release of cortisol.
Tips to Manage Cortisol Levels.
- Incorporate Different Types of Workouts: Incorporate some variety into your training program with a mix of high-intensity interval training (HIIT), strength training, yoga, etc. Every workout is causing some amount of stress (chronic stress) to your body, and varying your workouts can mitigate some of the stress response.
- Listen to what your body is telling you: Always listen to your body, it tells you how you feel. If you are constantly fatigued or you go weeks at a time really fatigued and sore from a workout, you likely need to decrease the intensity and/or duration of your workouts.
- Don’t Rush Recovery Time: Always give your body time to recover post-workout. Sleep, nutrition and relaxation all help to regulate cortisol levels as well.
- Hydrate: Dehydration will elevate your stress response. Keep your fluid intake high before, during, and after your workout to properly hydrate your body.
Quote from Dr. Emily White, Nutritionist.
“Nutrition and recovery are the priorities for lowering cortisol. Hydration and a quality diet can aid the stress-range response of an individual’s body.”
Expert Interview: Dr. Karen Roberts, Exercise Physiologist.
Q: Does calm cardio make cortisol levels go up a lot?
Dr Roberts yes steady state cardio can cause a rise in cortisol levels especially if the workout is long or hard. But this reaction is part of the bodies natural way to deal with the stress from exercise
Q: Is this increase in cortisol harmful?
Dr. Roberts: In the short term, high cortisol helps body deal with the demands of exercise. However if cortisol levels stay high from lon͏g-term overtraining or not enough recovery, it can lead to bad health outcomes.
Q: How can individuals manage cortisol levels while still benefiting from steady-state cardio?
Dr. Roberts: The main thing is balance. Mix it up in your exercises, focus on rest, and pay attention to how you feel. Also, think about working with a fitness expert to make an exercise plan that fits your needs without overloading your body.
Bottom Line.
Steady-time cardio is a good part of a balanced fitness plan, giving many health perks. While it might cause s͏ome rise in cortisol levels, this reaction is usually short-lived and part of the body’s normal response to physical strain. By adding different elements in your exercises, focusing on rest, and paying attention to your body’s signs—you can gain from steady-time cardio without hurting your cortisol levels.
+3 Sources
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- Acute Response to Endurance Exercise Stress: Focus on Catabolic/anabolic Interplay Between Cortisol, Testosterone, and Sex Hormone Binding Globulin in Professional Athletes; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6298450/
- Hormonal adaptation and the stress of exercise training: the role of glucocorticoids; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5988244/
- Salivary Cortisol Responses and Perceived Exertion during High Intensity and Low Intensity Bouts of Resistance Exercise; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3896117/
