|Can 25 minutes thrice per week really be "too much" cardio for young, healthy women or is DHEA/CORTISOL another bogus marker of overtraining? Find out in today's SuppVersity article.|
The subjects of the study were previously inactive healthy young women studying at the Azad University of Tehran center (20 to 28 years old, mean age: 24.50 ± 2.7 years, height 164.64 ± 5.624 cm, weight: 57.928 ± 4.921 kg and body mass index (BMI) 21.376 ± 1.031 kg per cubic meter).
|Figure 1: Don't confuse overreaching (strategic short-term overtraining) with chronic overtraining - one can help you make progress, the other will stall your progress (Budgett. 1998).|
"Endurance training was consisted of 8 weeks and 3 days each week. A percentage of maximum heart rate and duration of exercise was considered as intensity and volume of training. Each run session was 35 minutes including a 5 minute warm up, 25 minutes main exercise and 5 minutes cool-down; 25 minutes of main exercise was include running on the treadmill. For first to eight weeks done with 60%, 65%, 70%, 70%, 75%, 75%, 80% and 85% of maximum of heart rate. To display the heart rate on the treadmill screen was used the belt.
Don't be that stupid bro who falls for the industry myth of the "bad, bad cortisol"! It is not desirable or healthy to crush your cortisol levels and in fact, rather than elevated, chronically low cortisol levels are a key feature of full-blown, longstanding overtraining and a subsequent failure to lose weight and perform in your everyday live | learn more.
Each subject started and finished all activities meetings at own time, that this time were the same for all. Hormonal analysis: 48 hours before and 48 hours after training, were collected blood sample of subjects of both groups from central venous at a rate of 5 ml. It should be noted that after each session, participants were considered to drink enough fluids to compensate for lost fluid" (Maladavyan. 2015).The statistical analysis of the results of the blood tests revealed that the cortisol levels in the exercise group were significantly increased compared with the control group (P<0.05). The ratio of DHEA to cortisol on the other hand, decreased significantly.
- Budgett, Richard. "Fatigue and underperformance in athletes: the overtraining syndrome." British journal of sports medicine 32.2 (1998): 107-110.
- Mahdaviyan, Somayeh, Laleh Behboodi, and Mojtaba Ezadi. "The Effect of Endurance Training on the Ratio of Serum Cortisol to Dehydroepiandrosterone (DHEA) in Inactive Young Women." International Journal of Basic Sciences & Applied Research. Vol., 4(1), 38-43, 2015.
- Urhausen, Axel, Holger Gabriel, and Wilfried Kindermann. "Blood hormones as markers of training stress and overtraining." Sports medicine 20.4 (1995): 251-276.