It is well-known that exercising improves health in many different ways, including a better physical endurance and shape, an increased mood, a slower aging and an improved recovery from diseases.
Nowadays, there is some evidence showing that even a 30min exercise session can have a greater effect on the hormone release through:
- Increased testosterone in men and estrogen in women. Both these hormones are crucial for reproduction. Testosterone is an anabolic hormone that increases the muscle mass and gives the male characteristics and estrogen in women gives them their sexual characteristics while improving their mood.
- Decreased cortisol. Cortisol is a catabolic hormone that is released in the event of stress and low blood sugar.
- Increased endorphins. These are hormones like morphine as they decrease the pain perception and are responsible of the post-exercise euphoric effect.
- Increased adrenaline (or epinephrine) and noradrenaline (or norepinephrine). Both hormones increase vigilance and excitation.
In a study, 12 participants cycling for 30 min three times a week for 3 months had their cortisol decreased compared with a control group.
In a summary of 21 studies where participants practiced aerobic, resistance or power training for 30min, salivary testosterone tended to increase.
A 30min treadmill running showed an increased beta-endorphin levels by 2 to 5 times compared with its levels before the exercise session, especially after completing 60% of the session in one research.
In another study, both adrenaline and noradrenaline were at their highest level in 10 men after they started exercising for only 20min.
Estrogen also was shown to increase in women, in a summary of 65 studies, which objective was to assess different physiological outcomes after different types of exercise, including combined types, and different durations.
30-min exercise sessions are great for your health and well-being.