THE FITNESS CYCLE

Like many things in life, there is a rhythm to exercising. It’s an equation where rest and sleep are as important as putting in the work at the gym

weight, etc) make it easy for one to get hooked on exercise. It’s not a bad thing until you start pushing yourself to the brink of exhaustion. This is particularly true for those who are still new to the craft with little to no guidance from expert trainers.

What many of us don’t realise is that as much as it feels good to exercise, we’re still putting our bodies under a considerable amount of physical stress. A 2018 study conducted by Frontiers in Cardiovascular Medicine revealed that intense exercise releases a “variety of stress and inflammatory factors” including the hormone called cortisol. If you’re already pressured in the office, it is best to hold back on excessive physical training because stress caused by exercise can actually cause hypercortisolism. If unmonitored for extended periods of time, this can result in fats accumulating mainly on your face and abdominal areas. This is probably why we see unwanted results despite putting in the necessary, albeit excessive, work required to keep it. Furthermore, it also increases one’s risk of developing osteoporosis, diabetes and hypertension, according to a recent update on StatPearls.

One of the ways to counteract that is by giving your body time to rest and recover. Unfortunately, that’s not possible if your body is also producing adenosine and adrenaline. These two hormones result in alertness and increased heart rate, which are great if you’re starting your day with exercise. But if you’re working out in the

evening, you need to be more careful.

The Impo ance Of Rest

Ironically, Dr Naras Lapsys, director of the nutrition and longevity arm at The Wellness Clinic, stresses the importance of rest, especially if you are balancing work and fitness during uncertain times like now.

“Hormones like adenosine and adrenaline disrupt your circadian rhythm and may cause you to stay awake longer than you should. Even if you sleep at a regular time daily, you won’t be able to achieve quality rest. This can then cause fatigue, brain fog, and even weight gain if this becomes a habit,” he warns. This then stresses your body further, and the start of an unhealthy cycle begins.

“You will start to crave high calorie, low nutrient foods, which can sabotage your entire fitness plan,” he adds.

He strongly suggests that we commit six to eight hours of sleep a day at regular timings to maximise the rhythmic impact of rest and recovery.

“As we sleep, the brain produces growth hormones that help the body to repair and recover after a hard day’s work,” he explained. “This helps to enhance the effects of your exercises in order to achieve your fitness goals.”

When you sleep is also important. He suggests giving yourself at least two hours for your body to settle down. This way, the body has time to unwind, preparing you for a night of quality sleep. AM