Exercise to Overcome Adrenaline Dominance
Phase I - Exhausted Adrenal Glands (see also Restercise full article)
Phase I - Exhausted Adrenal Glands (see also Restercise full article)
Adrenaline surges, and the high levels of inflammation they ignite, are easily created with the form of exercise we all know as, “no pain, no gain.” For those who have Adrenaline Dominance, this method should be avoided for several months. Instead, slow and steady exercise of the big muscles is what is required.
The entire oxygen-using, fat-burning, aerobic system needs to be reestablished and the anaerobic (non-oxygen) system needs to be shut down. Weightlifting becomes the exercise of choice with some very specific caveats. The entire workout should be less than thirty minutes, with as much rest between sets as needed to allow for the heart rate to return to a near resting level. Only the big muscles groups are worked, and for only one or two sets per group. So, an example may look like this:
First set – lat pull downs – 12-15 rep max (1 min)
5 minute rest
Second set – dumbbell press – 15-20 rep max (1 min)
5 minute rest
Third set – dumbbell curls – 12-15 rep max (1 min)
5 minute rest
Fourth set – Triceps push – 12-15 rep max (1 min)
5 minute rest
Fifth set – body squat – 12-15 reps (1 min)
Total time 25 minutes
The entire oxygen-using, fat-burning, aerobic system needs to be reestablished and the anaerobic (non-oxygen) system needs to be shut down. Weightlifting becomes the exercise of choice with some very specific caveats. The entire workout should be less than thirty minutes, with as much rest between sets as needed to allow for the heart rate to return to a near resting level. Only the big muscles groups are worked, and for only one or two sets per group. So, an example may look like this:
First set – lat pull downs – 12-15 rep max (1 min)
5 minute rest
Second set – dumbbell press – 15-20 rep max (1 min)
5 minute rest
Third set – dumbbell curls – 12-15 rep max (1 min)
5 minute rest
Fourth set – Triceps push – 12-15 rep max (1 min)
5 minute rest
Fifth set – body squat – 12-15 reps (1 min)
Total time 25 minutes
The Big Three Exercises
Bent Over Row Dumbbell Chest Press Body-weight Squat
(latissimus dorsi) (pectoralis major) (quadriceps & gluteus max)
(latissimus dorsi) (pectoralis major) (quadriceps & gluteus max)
The body’s entire big muscle system has been asked to perform, but not for an extended duration. The heavier weight will ensure that all the muscle fibers of the big muscle group are recruited to their near-maximum capacity. This “all fibers in” approach “burns” adrenaline and stimulates muscle fiber growth. With consistency of training in this manner, the body is re-programmed to switch off the reflexive adrenaline response and is induced to build additional muscle in preparation for the future heavy, short workloads it now “expects” to come.
Do not run ahead.
This restorative training is highly effective so long as the total exercise time is short for the first 4 to 6 weeks. Too many exercises without enough rest will again turn on adrenaline in order to manage what the body now perceives to be a survival response.
Building muscle is a fat-burning, oxygen using metabolism. Conversely, extended exercise routines, of the “no pain, no gain” variety, program the body to burn, or catabolize, muscle in order to make glucose and thus reinforces and perpetuates the already destructive fight-or-flight response.
As the body transforms and reprograms itself based on this “training,” it will soon demonstrate the benefits through increased strength and faster heart rate recovery between sets. At this point, more sets can be added in a steady, methodical way, remembering to always resist the temptation to do more than should be done, even when enough strength is present to do so.
Do not run ahead.
This restorative training is highly effective so long as the total exercise time is short for the first 4 to 6 weeks. Too many exercises without enough rest will again turn on adrenaline in order to manage what the body now perceives to be a survival response.
Building muscle is a fat-burning, oxygen using metabolism. Conversely, extended exercise routines, of the “no pain, no gain” variety, program the body to burn, or catabolize, muscle in order to make glucose and thus reinforces and perpetuates the already destructive fight-or-flight response.
As the body transforms and reprograms itself based on this “training,” it will soon demonstrate the benefits through increased strength and faster heart rate recovery between sets. At this point, more sets can be added in a steady, methodical way, remembering to always resist the temptation to do more than should be done, even when enough strength is present to do so.
Here are some additional leg exercises:
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Squat with shoulder press Squat with light dumbbells Wall squat (3 sets)
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