Chronic Elevate Cortisol
How did you come to that conclusion? Did some lab work indicate that? Or are you just guessing?
The Vilification of Cortisol
Cortisol is NOT the evil villain that it has been portrayed to be.
Acute elevation in cortisol increases the use of body fat for energy (burns body fat), increases bone density and trigger inflammation that is necessary for healing.
Inflammation has also been unjustly vilified. Acute inflammation is part of the healing and recovery process with exercise.
“The poison is in the dose”
Large doses of Steady State or HIIT over a period of time eventually lead to Overtraining, which produces a chronic elevation in cortisol.
Overtraining is a symptomatic condition brought on by a poorly written and executed training program.
Epinephrine and Norepinephrine
Any type of high intensity training like HIIT or Metabolic Condition Training jacks up your epinephrine and norepinephrine, adrenaline.
It is somewhat like taking amphetamines.
With that in mind, “Would you take an amphetamine before going to bed?”
This is a Neon Sign
You just stated your issue is due your chronically overtraining for months.
Common sense should be applied. If something is creating a problem for you, WHY continue to do it?
This is defined as short term stress that is place on the body.
A well written progressive exercise program incorporates Over-Reaching into a Periodization Training Program Cycle.
The progressive program increases the loading and stress over a number of weeks. In the final week of the program, exercises are pushed to failure or near failure.
After the final week of high intensity is completed, the intensity of the next Periodization Training Cycle is dropped down, allowing recovery to take place.
The new Periodization Training Cycle is then progressively increased over a number of weeks ending in going to failure or closet to it.
General Adaptation Syndrome
Periodization Training is based on Over-Reaching. Short term stress is place on the body with an exercise program, making it a little weaker.
It is followed by backing off and allowing the body to recovery.
The body responds and adapta by increasing strength.
This occurs when Over-Reaching has taken place and you continue to train hard and push it without allowing recovery to take place; over a period of months, which you have.
The end result is a decrease in strength and not feeling well.
The length of time require to recovery from Overtraining has to do with…
The greater and longer the trauma to the body, the longer the recovery time required.
Think of it like this. You recover from a small cut on your finger fairly quickly.
Major surgery is much greater than a small finger cut, requiring a greater recovery time.
The same applies to Overtraining.
Months of Chronic Overtraining is going to require some recovery time.
Continuing to push yourself with sprints is just going to make thing worse.
Take Home Message
Chronic Overtraining is the problem.
Continuing to push HIIT weekly sprints will exacerbate your issue even more.
To resolve the issue, you need to follow a Active Recovery Program.
Active Recovery means a light, easy exercise program. This type of program is more effective than Passive Recovery (sitting around doing nothing).