High-Intensity Training: Cortisol Elevation, Reduced Collagen and its contribution to Accelerated Aging
Table Of Contents:
Introduction
The popularity of high-intensity workouts has surged in recent years, with many embracing the promise of quick and efficient fitness gains. However, emerging research suggests that these workouts might not be the healthiest choice. I will delve into the science behind the potential risks associated with high-intensity workouts, particularly focusing on cortisol elevation, inflammation, cardiovascular health, reduced collagen and aging.
High-intensity workouts, including activities like High-Intensity Interval Training (HIIT), are characterised by vigorous exertion levels, often pushing individuals to their physical limits. While these workouts can increase fitness levels rapidly, they can also elevate stress hormones and inflammation, potentially accelerating aging and increasing the risk of chronic diseases.
Chapter 1: Adverse Effects of Elevated Cortisol
Cortisol, known as the stress hormone, is crucial for managing stress in the body. However, persistently high levels of cortisol, often a result of chronic stress or over-exercising, can have detrimental effects. These include reduced collagen production, impaired cognitive performance, suppressed thyroid function, blood sugar imbalances, decreased bone density, muscle tissue degradation, higher blood pressure, lowered immunity, and increased abdominal fat. All these factors contribute to rapid aging and elevated health risks.
Chapter 2: Cortisol and Exercise
Impact of High-Intensity Workouts on Cortisol:
High-intensity workouts lead to significant elevations in cortisol levels. Studies show substantial increases in cortisol at 60% and 80% VO2max. Elevated cortisol can disrupt bodily functions and lead to health issues such as metabolic dysfunction and disrupted sleep patterns.
https://pubmed.ncbi.nlm.nih.gov/18787373/
Long-Term Implications of Elevated Cortisol:
Chronically high cortisol levels are associated with a higher perceived age, potentially accelerating aging processes. This is moderated in individuals with genetic predispositions for longevity.
Elevated cortisol also activates the tryptophan metabolism pathway, which may contribute to carcinogenesis and metabolic syndrome
https://www.sciencedirect.com/science/article/pii/S0306453012000686
Chapter 3: High Intensity Training, Elevated Cortisol and their adverse effect on Collagen Production
Understanding Collagen and Its Importance:
Collagen is a crucial protein in the human body, providing structural support to skin, bones, and connective tissues. It plays a vital role in maintaining skin elasticity and strength. As people age, collagen production naturally declines, but certain lifestyle factors, including exercise intensity, can accelerate this process.
Impact of High-Intensity Exercise on Collagen Production:
Recent studies have begun to show a direct link between high-intensity workouts and reduced collagen synthesis. Intense physical activity can increase oxidative stress and inflammation, which in turn can degrade collagen fibers and inhibit new collagen production. A recent study found that athletes engaged in high-intensity training showed a significant reduction in collagen synthesis compared to those engaged in moderate activities
Relationship between Cortisol and Collagen:
Cortisol has a relationship with collagen in the human body, which points to a connection between stress and collagen-containing tissues such as skin and joints. Cortisol-mediated inhibition of collagen type I, particularly through the transforming growth factor-beta (TGF-β) signaling pathway, can reduce collagen synthesis. A study has shown that cortisol in different concentrations can inhibit collagen type I synthesis in a dose-dependent manner, indicating a direct impact of cortisol on collagen levels.
https://www.casi.org/node/1441
Glucocorticoids and Skin Collagen:
Stress, including the physiological stress from high-intensity workouts, affects skin collagen integrity through glucocorticoid-mediated processes that alter collagen synthesis and degradation. Glucocorticoids also impact skin quality by modulating the immune system, demonstrating a comprehensive influence on skin health.
Adverse Effects of Excess Glucocorticoids (GC):
Excess GC, which can result from elevated cortisol levels due to intense physical stress, leads to several adverse effects. It significantly affects skin tissue, leading to skin thinning, hindered healing, and accelerated aging. Given collagen's major role in skin structure, GC has a direct impact on its synthesis.
Stress, GC, and Collagen Degradation:
Stress influences the balance of dermal collagen, either inhibiting its production or promoting its degradation. Stress-induced activation of the Hypothalamic-Pituitary-Adrenal (HPA) axis, resulting in excess GC release, can change the epidermal barrier, reduce collagen quantity and quality, and predispose the skin to bacterial infections.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125628/
https://www.sciencedirect.com/science/article/pii/S0889159109002013
Chapter 4: Inflammation and Physical Stress
The Link Between Intense Exercise and Systemic Inflammation:
Intense physical activity induces systemic inflammation, characterised by elevated white blood cell counts and increased pro-inflammatory cytokines like IL-6. This highlights the importance of moderating exercise intensity to avert chronic inflammatory conditions.
https://pubmed.ncbi.nlm.nih.gov/31992987/
Chapter 5: Aging and Exercise Intensity
Cortisol, Inflammation, and Accelerated Aging:
Elevated cortisol levels and chronic inflammation are closely linked to accelerated aging. Studies indicate that psychological stress can lead to Inflammageing through oxidative stress, highlighting the critical role of reactive oxygen species in this process.
The adrenal glands, responsible for cortisol production, play a key role in the body's stress response and inflammation regulation. Cortisol, as a corticosteroid, modulates immune function, influencing how the body handles stress and immunity. Additionally, in conditions like depression, increased cortisol levels can contribute to a pro-inflammatory state, potentially affecting aging and health
https://pubmed.ncbi.nlm.nih.gov/35634363/
https://www.nature.com/articles/s41574-019-0228-0
https://www.frontiersin.org/articles/10.3389/fendo.2019.00054/full
https://pubmed.ncbi.nlm.nih.gov/32645916/
Collagen Reduction and Biological Aging:
The decrease in collagen due to high-intensity workouts can accelerate biological aging. Collagen's role in maintaining skin elasticity and strength means its reduction can lead to increased wrinkles, sagging skin, and other signs of aging. Facial aging is particularly influenced by collagen levels. The skin on the face is more exposed and sensitive to changes in collagen. Thus, the accelerated collagen breakdown from high-intensity workouts can lead to more pronounced facial aging.
Chapter 6: Cardiovascular Implications of HIIT
Cardiovascular Risks:
Contrary to popular belief, excessive cardio can pose significant cardiovascular risks. Studies have shown that regular participation in high-intensity cardio can lead to greater arterial plaque buildup compared to less active individuals. Additionally, intense cardio exercises have been linked to an increased incidence of atrial fibrillation, a condition characterised by an irregular and often rapid heart rate that can lead to blood clots, stroke, heart failure, and other heart-related complications.
In terms of muscle gain and metabolic improvements, research suggests that short, intense bouts of resistance exercise can yield comparable benefits to lengthy cardio sessions, without the associated vascular degradation. This finding challenges the conventional wisdom that longer cardio sessions are inherently better for heart health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7176353/
Chapter 7: Comparative Analysis of Exercise Types
Contrasting Exercise Regimes:
High-intensity workouts are compared with moderate aerobic activity and strength training. While high-intensity workouts improve aerobic capacity and mitochondrial function, they elevate cortisol levels and can lead to systemic inflammation. In contrast, low-intensity cardio exercises reduce injury risk and promote cardiovascular health without significantly increasing cortisol levels.
https://pubmed.ncbi.nlm.nih.gov/18787373/#:~:text=,Adrenocorticotropic Hormone / blood
https://www.onelifefitness.com/news/high-intensity-vs-low-intensity-cardio
Recommendations for Exercise Routines:
A routine of low-intensity anaerobic and anaerobic exercise is recommended to optimise health benefits. Low-intensity workouts build endurance and maintain cardiovascular health. Moderate-intensity exercises, such as brisk walking, light jogging and swimming can provide substantial health benefits without the risks associated with high-intensity regimens. Resistance training, when done correctly and without pushing to extreme failure, can also be a healthy and effective way to improve muscle strength and metabolic health.
Chapter 8: Ways to reduce Cortisol
Adequate Calorie Intake and Nutrient-Dense Diet:
Caloric restriction has been identified as a factor that increases cortisol production. A study examining the impact of dieting on cortisol found that restricting calories led to an increased total output of cortisol. This underscores the importance of maintaining an adequate caloric intake for cortisol regulation.
https://pubmed.ncbi.nlm.nih.gov/20368473/
The dietary macronutrient composition also plays a significant role in cortisol metabolism. Research involving obese men indicated that a low-carbohydrate diet alters cortisol metabolism independently of weight loss, impacting cortisol regeneration and inactivation processes.
https://pubmed.ncbi.nlm.nih.gov/18787373/
Optimising Sleep:
The relationship between sleep quality and cortisol regulation is well-established. Magnesium supplementation, known for its calming effects on the nervous system, has been shown to reduce 24-hour urinary cortisol excretion, indicating its effectiveness in lowering cortisol levels.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7821302/
Aspirin and Cortisol Response:
Aspirin has been studied for its impact on the cortisol awakening response. A study demonstrated that aspirin pre-treatment significantly reduced the cortisol awakening response, suggesting its potential role in modulating cortisol levels.
https://pubmed.ncbi.nlm.nih.gov/19404617/
Meditation:
Meditation, particularly mindfulness meditation, reduces cortisol levels by activating the relaxation response in the autonomic nervous system. This response counters the stress-induced cortisol release. An eight-week mindfulness-based stress reduction program, for example, led to lower cortisol levels and reduced perceived stress.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9553826/
Yoga:
Yoga, which combines controlled breathing, physical postures, and meditation, effectively lowers cortisol levels by engaging the parasympathetic nervous system. A 12-week yoga program significantly reduced cortisol levels in participants with anxiety disorders, showcasing yoga's ability to manage stress.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503485
Conclusion
This guide has underscored the complex effects of high intensity training on health, specifically highlighting the risks associated with elevated cortisol, reduced collagen, and accelerated aging, and the significant challenges to long-term health, including increased cardiovascular risks and systemic inflammation. Importantly, Chapter 8 introduces effective strategies to mitigate these risks by managing cortisol levels through diet, sleep optimisation, and supplementation. The culmination of this research advocates for a balanced approach to physical exercise: blending moderate-intensity activities with targeted cortisol-reducing practices to achieve health and wellness.
Table Of Contents:
- Introduction
- Chapter 1: Adverse Effects of Elevated Cortisol
- Chapter 2: Cortisol and Exercise
- Chapter 3: High Intensity Training, Elevated Cortisol and their adverse effect on Collagen Production
- Chapter 4: Inflammation and Physical Stress
- Chapter 5: Aging and Exercise Intensity
- Chapter 6: Cardiovascular Implications of HIIT
- Chapter 7: Comparative Analysis of Exercise Types
- Chapter 8: Ways to Reduce Cortisol
- Conclusion
Introduction
The popularity of high-intensity workouts has surged in recent years, with many embracing the promise of quick and efficient fitness gains. However, emerging research suggests that these workouts might not be the healthiest choice. I will delve into the science behind the potential risks associated with high-intensity workouts, particularly focusing on cortisol elevation, inflammation, cardiovascular health, reduced collagen and aging.
High-intensity workouts, including activities like High-Intensity Interval Training (HIIT), are characterised by vigorous exertion levels, often pushing individuals to their physical limits. While these workouts can increase fitness levels rapidly, they can also elevate stress hormones and inflammation, potentially accelerating aging and increasing the risk of chronic diseases.
Chapter 1: Adverse Effects of Elevated Cortisol
Cortisol, known as the stress hormone, is crucial for managing stress in the body. However, persistently high levels of cortisol, often a result of chronic stress or over-exercising, can have detrimental effects. These include reduced collagen production, impaired cognitive performance, suppressed thyroid function, blood sugar imbalances, decreased bone density, muscle tissue degradation, higher blood pressure, lowered immunity, and increased abdominal fat. All these factors contribute to rapid aging and elevated health risks.
Chapter 2: Cortisol and Exercise
Impact of High-Intensity Workouts on Cortisol:
High-intensity workouts lead to significant elevations in cortisol levels. Studies show substantial increases in cortisol at 60% and 80% VO2max. Elevated cortisol can disrupt bodily functions and lead to health issues such as metabolic dysfunction and disrupted sleep patterns.
https://pubmed.ncbi.nlm.nih.gov/18787373/
Long-Term Implications of Elevated Cortisol:
Chronically high cortisol levels are associated with a higher perceived age, potentially accelerating aging processes. This is moderated in individuals with genetic predispositions for longevity.
Elevated cortisol also activates the tryptophan metabolism pathway, which may contribute to carcinogenesis and metabolic syndrome
https://www.sciencedirect.com/science/article/pii/S0306453012000686
Chapter 3: High Intensity Training, Elevated Cortisol and their adverse effect on Collagen Production
Understanding Collagen and Its Importance:
Collagen is a crucial protein in the human body, providing structural support to skin, bones, and connective tissues. It plays a vital role in maintaining skin elasticity and strength. As people age, collagen production naturally declines, but certain lifestyle factors, including exercise intensity, can accelerate this process.
Impact of High-Intensity Exercise on Collagen Production:
Recent studies have begun to show a direct link between high-intensity workouts and reduced collagen synthesis. Intense physical activity can increase oxidative stress and inflammation, which in turn can degrade collagen fibers and inhibit new collagen production. A recent study found that athletes engaged in high-intensity training showed a significant reduction in collagen synthesis compared to those engaged in moderate activities
Relationship between Cortisol and Collagen:
Cortisol has a relationship with collagen in the human body, which points to a connection between stress and collagen-containing tissues such as skin and joints. Cortisol-mediated inhibition of collagen type I, particularly through the transforming growth factor-beta (TGF-β) signaling pathway, can reduce collagen synthesis. A study has shown that cortisol in different concentrations can inhibit collagen type I synthesis in a dose-dependent manner, indicating a direct impact of cortisol on collagen levels.
https://www.casi.org/node/1441
Glucocorticoids and Skin Collagen:
Stress, including the physiological stress from high-intensity workouts, affects skin collagen integrity through glucocorticoid-mediated processes that alter collagen synthesis and degradation. Glucocorticoids also impact skin quality by modulating the immune system, demonstrating a comprehensive influence on skin health.
Adverse Effects of Excess Glucocorticoids (GC):
Excess GC, which can result from elevated cortisol levels due to intense physical stress, leads to several adverse effects. It significantly affects skin tissue, leading to skin thinning, hindered healing, and accelerated aging. Given collagen's major role in skin structure, GC has a direct impact on its synthesis.
Stress, GC, and Collagen Degradation:
Stress influences the balance of dermal collagen, either inhibiting its production or promoting its degradation. Stress-induced activation of the Hypothalamic-Pituitary-Adrenal (HPA) axis, resulting in excess GC release, can change the epidermal barrier, reduce collagen quantity and quality, and predispose the skin to bacterial infections.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125628/
https://www.sciencedirect.com/science/article/pii/S0889159109002013
Chapter 4: Inflammation and Physical Stress
The Link Between Intense Exercise and Systemic Inflammation:
Intense physical activity induces systemic inflammation, characterised by elevated white blood cell counts and increased pro-inflammatory cytokines like IL-6. This highlights the importance of moderating exercise intensity to avert chronic inflammatory conditions.
https://pubmed.ncbi.nlm.nih.gov/31992987/
Chapter 5: Aging and Exercise Intensity
Cortisol, Inflammation, and Accelerated Aging:
Elevated cortisol levels and chronic inflammation are closely linked to accelerated aging. Studies indicate that psychological stress can lead to Inflammageing through oxidative stress, highlighting the critical role of reactive oxygen species in this process.
The adrenal glands, responsible for cortisol production, play a key role in the body's stress response and inflammation regulation. Cortisol, as a corticosteroid, modulates immune function, influencing how the body handles stress and immunity. Additionally, in conditions like depression, increased cortisol levels can contribute to a pro-inflammatory state, potentially affecting aging and health
https://pubmed.ncbi.nlm.nih.gov/35634363/
https://www.nature.com/articles/s41574-019-0228-0
https://www.frontiersin.org/articles/10.3389/fendo.2019.00054/full
https://pubmed.ncbi.nlm.nih.gov/32645916/
Collagen Reduction and Biological Aging:
The decrease in collagen due to high-intensity workouts can accelerate biological aging. Collagen's role in maintaining skin elasticity and strength means its reduction can lead to increased wrinkles, sagging skin, and other signs of aging. Facial aging is particularly influenced by collagen levels. The skin on the face is more exposed and sensitive to changes in collagen. Thus, the accelerated collagen breakdown from high-intensity workouts can lead to more pronounced facial aging.
Chapter 6: Cardiovascular Implications of HIIT
Cardiovascular Risks:
Contrary to popular belief, excessive cardio can pose significant cardiovascular risks. Studies have shown that regular participation in high-intensity cardio can lead to greater arterial plaque buildup compared to less active individuals. Additionally, intense cardio exercises have been linked to an increased incidence of atrial fibrillation, a condition characterised by an irregular and often rapid heart rate that can lead to blood clots, stroke, heart failure, and other heart-related complications.
In terms of muscle gain and metabolic improvements, research suggests that short, intense bouts of resistance exercise can yield comparable benefits to lengthy cardio sessions, without the associated vascular degradation. This finding challenges the conventional wisdom that longer cardio sessions are inherently better for heart health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7176353/
Chapter 7: Comparative Analysis of Exercise Types
Contrasting Exercise Regimes:
High-intensity workouts are compared with moderate aerobic activity and strength training. While high-intensity workouts improve aerobic capacity and mitochondrial function, they elevate cortisol levels and can lead to systemic inflammation. In contrast, low-intensity cardio exercises reduce injury risk and promote cardiovascular health without significantly increasing cortisol levels.
https://pubmed.ncbi.nlm.nih.gov/18787373/#:~:text=,Adrenocorticotropic Hormone / blood
https://www.onelifefitness.com/news/high-intensity-vs-low-intensity-cardio
Recommendations for Exercise Routines:
A routine of low-intensity anaerobic and anaerobic exercise is recommended to optimise health benefits. Low-intensity workouts build endurance and maintain cardiovascular health. Moderate-intensity exercises, such as brisk walking, light jogging and swimming can provide substantial health benefits without the risks associated with high-intensity regimens. Resistance training, when done correctly and without pushing to extreme failure, can also be a healthy and effective way to improve muscle strength and metabolic health.
Chapter 8: Ways to reduce Cortisol
Adequate Calorie Intake and Nutrient-Dense Diet:
Caloric restriction has been identified as a factor that increases cortisol production. A study examining the impact of dieting on cortisol found that restricting calories led to an increased total output of cortisol. This underscores the importance of maintaining an adequate caloric intake for cortisol regulation.
https://pubmed.ncbi.nlm.nih.gov/20368473/
The dietary macronutrient composition also plays a significant role in cortisol metabolism. Research involving obese men indicated that a low-carbohydrate diet alters cortisol metabolism independently of weight loss, impacting cortisol regeneration and inactivation processes.
https://pubmed.ncbi.nlm.nih.gov/18787373/
Optimising Sleep:
The relationship between sleep quality and cortisol regulation is well-established. Magnesium supplementation, known for its calming effects on the nervous system, has been shown to reduce 24-hour urinary cortisol excretion, indicating its effectiveness in lowering cortisol levels.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7821302/
Aspirin and Cortisol Response:
Aspirin has been studied for its impact on the cortisol awakening response. A study demonstrated that aspirin pre-treatment significantly reduced the cortisol awakening response, suggesting its potential role in modulating cortisol levels.
https://pubmed.ncbi.nlm.nih.gov/19404617/
Meditation:
Meditation, particularly mindfulness meditation, reduces cortisol levels by activating the relaxation response in the autonomic nervous system. This response counters the stress-induced cortisol release. An eight-week mindfulness-based stress reduction program, for example, led to lower cortisol levels and reduced perceived stress.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9553826/
Yoga:
Yoga, which combines controlled breathing, physical postures, and meditation, effectively lowers cortisol levels by engaging the parasympathetic nervous system. A 12-week yoga program significantly reduced cortisol levels in participants with anxiety disorders, showcasing yoga's ability to manage stress.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503485
Conclusion
This guide has underscored the complex effects of high intensity training on health, specifically highlighting the risks associated with elevated cortisol, reduced collagen, and accelerated aging, and the significant challenges to long-term health, including increased cardiovascular risks and systemic inflammation. Importantly, Chapter 8 introduces effective strategies to mitigate these risks by managing cortisol levels through diet, sleep optimisation, and supplementation. The culmination of this research advocates for a balanced approach to physical exercise: blending moderate-intensity activities with targeted cortisol-reducing practices to achieve health and wellness.
https://pubmed.ncbi.nlm.nih.gov/18787373/
https://www.sciencedirect.com/science/article/pii/S0306453012000686
https://www.casi.org/node/1441
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125628/
https://www.sciencedirect.com/science/article/pii/S0889159109002013
https://pubmed.ncbi.nlm.nih.gov/35634363/
https://www.nature.com/articles/s41574-019-0228-0
https://www.frontiersin.org/articles/10.3389/fendo.2019.00054/full
https://pubmed.ncbi.nlm.nih.gov/32645916/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7176353/
https://pubmed.ncbi.nlm.nih.gov/18787373/#:~:text=,Adrenocorticotropic Hormone / blood
https://www.onelifefitness.com/news/high-intensity-vs-low-intensity-cardio
https://pubmed.ncbi.nlm.nih.gov/20368473/
https://pubmed.ncbi.nlm.nih.gov/18787373/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7821302/
https://pubmed.ncbi.nlm.nih.gov/19404617/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9553826/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503485
https://www.sciencedirect.com/science/article/pii/S0306453012000686
https://www.casi.org/node/1441
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125628/
https://www.sciencedirect.com/science/article/pii/S0889159109002013
https://pubmed.ncbi.nlm.nih.gov/35634363/
https://www.nature.com/articles/s41574-019-0228-0
https://www.frontiersin.org/articles/10.3389/fendo.2019.00054/full
https://pubmed.ncbi.nlm.nih.gov/32645916/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7176353/
https://pubmed.ncbi.nlm.nih.gov/18787373/#:~:text=,Adrenocorticotropic Hormone / blood
https://www.onelifefitness.com/news/high-intensity-vs-low-intensity-cardio
https://pubmed.ncbi.nlm.nih.gov/20368473/
https://pubmed.ncbi.nlm.nih.gov/18787373/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7821302/
https://pubmed.ncbi.nlm.nih.gov/19404617/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9553826/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503485
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