ROLE OF CORTISOL IN EXERCISE

INTRODUCTION
Cortisol is known as the fundamental stress hormone created in the body. This
glucocorticoid assumes as an important part in keeping up the pulse and energy levels and
serves numerous different capabilities. Taking a look at the adjustments in this current
hormones creation and flowing levels gives understanding on feelings of stress, as well as
enables one to think about the physiological changes that might come about because of this
hormone. Cortisol is one of the hormones created in the adrenal organ of the kidney by means
of the HPA core. Time of day (cicardian beat), negative criticism restraint, incendiary arbiters
and feelings of stress are four of the fundamental controllers of this core that will be talked
about further. A few receptors for this hormone exist in to all tissues and the impact is applied
downstream by changing the protein articulation inside cells that make up the individual
tissues (Kettyle et al., 1998). It begins with an overall view of the HPA axis for cortisol
creation. The digestion, direction and the general parts of this stress hormone is at this point,
we will evaluate the individual impacts of activity and slimming down on the HPA pivot. A
few investigations have been directed to evaluate the adjustments in cortisol and
adrenocorticotrophin hormone ACTH creation because of eating routine confinement and
strenuous exercise. Some of them have comparative discoveries, diverse methodologies were
utilized and will be talked about.

Figure 1. Structure of cortisol

Cortisol is a glucocorticoid and is one of the steroid hormones created at the adrenal
cortex. Like all steroid hormones, it is orchestrated from cholesterol and is ready to cross cell
layers. This forerunner can either be incorporated inside the adrenal cortex or taken up from
course by means of the HDL and LDL receptors. Take-up by means of these receptors

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includes receptor-interceded endocytosis took after by hydrolysis to create cholesterol (Arlt
and Stewart, 2005) (Amoabeng, 2014).

ROLE OF CORTISOL BEFORE EXERCISE

The endocrine structure, particularly cortisol plays a vital part in exercise. Quality and
power improvement by intervening the mending of muscle protein. Next, the level of cortisol
changes rely upon power, thickness and time of activity. Cortisol levels rise when we begin
to work out. Be that as it may, practice does not influence the cicardian rhythm of cortisol for
a long stretch. After recuperation period, level of blood cortisol shift back to the regular level.
Both intense and continuous changes in blood cortisol levels were found. It can be proposed
that, same research strategies can be utilized prior and after a long pull preparing for the
techniques (Ibrahim, Ali, & Tuba, 2013). Then, the example of cortisol emission is when
increase cortisol levels has been watched quickly when waking up, regularly topping 30-45
minutes after the person is awake and the term is cortisol awakening response (CAR). This
reaction is a neuroendocrine sign of the HPA pivot, thought to be superimposed over the
standard diurnal cortisol mood and has been exhibited to be touchy to a large group of mental
conditions and stressors. CAR is accepted to go about as a “boosting” system to help in
physiologically setting one up for walking substantial errands. This method of reasoning is
essentially because of CAR being available of postural condition and utilization of a wake up
timer. While the light appears to influence the reaction (Anderson, Laurie, & Travis , 2017).

ROLE OF CORTISOL DURING EXERCISE

One of the instruments by which exercise is relied upon to activate the HPA axis. It is
through the incitement of the chemoreceptors in the muscle and it also sense the change in
hydrogen particle fixation because of the lactic acid build-up. Next, activation of the
baroreceptors happens from hypovolemia in which the volume is decrease resulting from the
lack of hydration. At an intense or long duration physical activity it is able to trigger these
types of stress such as the neural reflexes to the hypothalamus, causing the arrival of
corticotropin releasing-hormone. Corticotropin releasing-hormone is a peptide hormone and
is then ready to fortify cortisol emission at the adrenal organ. Cortisol at this point builds
glucose accessibility by preventing the impact of insulin, high vascular tone to look after
blood pressure, and boost glomerular filtration to permit hydrogen particle secretion

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(Amoabeng, 2014). The cortisol discharge also functions as a light activity that builds up the
accessibility of substrates for digestion, both during the activity and into recuperation. It has
been demonstrated that cortisol may then show a “bounce back” impact and stay discouraged
for 24-48 hours after thorough exercise. This disturbance to the HPA pivot has embroiled
cortisol as potential biomarker for diagnosing overtraining, despite the fact that this exertion
presently cannot seem to yield steady discoveries. In addition, practice to prepare may impact
intense HPA reactions to work out diminishing pituitary affectability to negative criticism or
expanding border tissue-level affectability to cortisol. To some degree incomprehensibly and
regardless of the part of cortisol as an essential lipolytic hormone. There will be a rise in
cortisol level because of a raised muscle versus fat substance (see McMurray and Hackney
for audit). It is suggest that changes of progressions in resting cortisol fixations might be of
enthusiasm for observing adequacy of activity and health improvement plans (Anderson,
Laurie, & Travis , 2017).

EFFECT OF CORTISOL LEVEL

The unnoticed changing in psychological happen, at stress phase where the level of
cortisol is increase gradually. The higher the level of cortisol, the higher will affect the
immune system, insomnia, severe mood swings, depression and severe hypertension (Preethi,
2013, p.15). The main stress hormone is cortisol which created by adrenal gland at the side of
kidneys. It shows that when we put a lot of high impact and high intensity in exercise
without progressive training program it will lead to the hypothalamus to work hard to give
responds to the pituitary gland and will affect the immune system.

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 Figure 2. Cortisol mechanism

Moreover, cortisol is a vital factor in metabolism that help to create the source of
energy, protein, carbs or fat which is the body can used. For people who not active at all and
obesity person have high level of cortisol because it lead to increasing in insulin resistance
such as break down the fat. Normally, obesity person are not follow the dietary food
guideline and the overeating habit lead to fat gain. The more stress occurs the higher the level
of cortisol and this is not good for our body. The breakdown of fat may effect by the chain or
concentration of glucocorticoid. (Robert, 2017, p.1364). The amount of food that contain fat
can build up the cholesterol and make the body size become bigger. That is the reason why
obesity people does not want to exercise.

Hypothalamic pituitary adrenal (HPA) pathway are been trigger by the number of
physiological and environmental condition. (Abena, 2014). If the person do the extreme
exercise such as vigorous intensity in exercise include difficulty in physically or emotionally
it will make the level cortisol increasing. Hypoglycemia which is low blood sugar,
dehydration and exercise can cause stress and change the cardiac cycle will impact the
hypothalamic pituitary adrenal (HPA). The level of cortisol can be control during exercise by
do the moderate intensity and put the element of fun to avoid the stressness and board during
exercise. The research are been done and state that the level of cortisol are incresing when the
high intensity applied in exercise and the level of cortisol are lower during moderate
intensity.

Figure 3. Short and long term stress response

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 The ability of the cortisol hormone in the body is the main key to regulate stress.
When at stage the person become memory loss and insomnia because the effect of
glucocorticoids at the central nervous system (CNS). (Abena, 2014). The long term stress
response will occur if the continuous uncontrolled stress happen in daily life. For the diabetes
people who have amount of glucose in blood is too high that cause body cannot use it
properly especially diabetes type 2 which is the pancreas produces insulin but the cells do not
responds to it called insulin resistance. Type 2 diabetes is considered a lifestyle disease
because it normally triggered by living a fairly sedentary life, being overweight and not
participate in exercise. It shows that diabetes people have high level of cortisol. The possible
the diabetes people to get the long term stress is high compared to normally people and
person who fit. Training program should in low intensity and gradually increase for diabetes
people.

Figure 4. Circardian rhythm

Type of exercise such as strength and power are the best exercise that being used to
develop cortisol hormone in endocrine system by mediating the remodeling of muscle
protein. (Ibrahim, Ali, & Tuba, 2013). Level of cortisol start to change when the body start to
move and do any kind of exercise based on duration of exercise, intensity and type of the
exercise. The circardian rhythm or biological clock human are not effective in the long time
period because the body will balance back the level of cortisol and it will recovery depends
on the person health condition. Both exercise in the morning or evening are increase the level
of cortisol but the faster phase at the morning and then it will go back to normal. When the
body is active and do exercise regularly is actually better to control the level of cortisol
depends on the intensity and also it can reduce stress where that condition produce too much
of cortisol. Based on research shows that during exercise, the phase at post exercise shows

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affectively cortisol level compare with gender male has low level of cortisol compared to the
female. During exercise it is important to make some precaution if the person have
hypertension, diabetes or heart attack. These condition where the level of sodium, blood
sugar and blood flow are not work properly in the body. By exercise it can reduce the level of
sodium by sweating or urine, control the hypoglycemia and reduce the plaque of cholesterol
in blood vessels. Besides the cortisol hormone can be naturally balance because of the
exercise make the body active and control the stress level. Exercise also can make someone
become fun and in terms of psychology it can make the person become motivated to do the
exercise when she or he get a good result after do the proper training program of exercise.

CONCLUSION

By doing the exercise actually the body are release the stressness, sign and symptom
that can lead to hypertension. When the level of cortisol in the body is high it can damaged
bone density, blood sugar imbalance, increase blood pressure which is lead to hypertension
and break do. That is why, in exercise with gradually increase in intensity is better because
the level of stressness is under control. Caffeine, alcohol, saturated and trans fat intake must
limit the amount to low the level of cortisol hormone in body. There are a few type of
exercise of physical activity that can be done to release stress and also lower the level of
cortisol hormone such as more to cardio like cycling, dancing and swimming. By going for a
walk at the park, listen to music and massage can help in stress management and any other
fun activity that stimulates endorphins. Cortisol hormone is play an important role during
exercise and it can be control if the group of person make the exercise as their routine to
make body fit and healthy condition.

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