When your body is stressed, your adrenal glands release adrenaline to prevent damage to your body as well as prepare for any type of danger. This is also known as the fight-or-flight response. When you exercise, your body releases adrenaline to support the activity, causing you to breathe more heavily, have an increased heart rate and blood pressure and have higher tolerance for pain. Different amounts of adrenaline are released depending on the intensity of your workout.
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The best strength-training exercises to boost adrenaline are compound movements that make use of several muscle groups at the same time. Begin with a short cardio session for 10 to 15 minutes, then move on to the weights. Perform squats. Start by standing with your feet shoulder-width apart. Put the bar on top of your traps, not your neck, then slowly move down by bending your knees and pushing your gluteal muscles out. Keep your eyes level and your back straight. Do a total of eight to 12 repetitions for three sets. Next, perform deadlifts. Start with your feet shoulder-width apart. Keep the barbell close to your body throughout the movement. Lower the barbell slowly until it is about mid-shin. Bend your knees slightly as you lower the bar and keep your back straight. Keep your eyes looking forward throughout the movement then push with your feet as you bring the weight back up. Do three sets of 10 repetitions.
Cycling is a cardiovascular activity that induces your body to release adrenaline. When you cycle, your lung pressure increases and your heart pumps more blood to different organs in your body, thereby causing the release of adrenaline to provide additional glucose supply. You can cycle for 30 to 60 minutes at moderate or light intensity. Doing high-intensity cycling for 15 to 20 minutes will cause higher amounts of adrenaline to be released.
Sprinting requires more power and energy so the body releases cortisol to support the activity as part of the fight-or-flight response. (See Reference 4)The fight-or-flight response is activated in your body when you experience stress. The body copes with the stress by providing you immediate sources of energy. Do sprinting exercises by alternating moderate or light jogs with power sprints. Jog for two minutes, sprint for 30 seconds then jog again for two minutes. Do a total of 12 to 20 sprints, depending on your level of tolerance.
Jumping can be done with a jumping rope or jumping jacks. Skip rope for a total of three sets at 30 to 50 repetitions each. When doing jumping jacks, start the activity with your feet close together and your arms at your sides. Jump to move your feet apart just slightly wider than shoulder-width apart, then bring your arms up over your head for one count and then go back to starting position. Do a total of three sets at 25 to 50 repetitions each. Increasing the speed and height of the jumps will cause your body to release more adrenaline.
The Risks of Overtraining
Be careful not to exercise too much and allow your body to recover between workouts to avoid cortisol buildup. High amounts of cortisol can lead to adverse symptoms, like weight gain, lack of energy and dizziness. Adrenal fatigue can be prevented by eating a balanced meal with sufficient calories and sleeping at least eight hours each night. Checking your glucose levels and blood pressure can indicate your current adrenaline level. Adrenaline and another hormone, noradrenaline, influence blood sugar levels. The normal range of blood sugar is around 3.5 to 6 mmol/l.