Exercise Physiologist’s Advice for Getting the Most Out of a Workout

Instructor and Coordinator for the exercise science program Alexander Rothstein, Ed.D., has been featured in back-to-back Women’s Health fitness articles.

On January 14, Rothstein was quoted in an article debunking popular myths about the hormone cortisol. He reminds readers that cortisol—commonly dubbed the stress hormone—is a natural, beneficial hormone that helps us adapt and thrive. “Cortisol helps mobilize energy stores and repair muscle tissue after exercise,” he says. Among other benefits, cortisol helps regulate metabolism, controls inflammation, and supports blood pressure.

The next day, his insights were featured in the article, “How to Decide Between Extra Sleep or That Early Morning Workout, According to Trainers.” While an early-morning sweat can improve cardiovascular function, Rothstein emphasizes the importance of sleep as the body’s ultimate recovery tool and the unsustainability of frequently trading sleep for exercise. “The body is incredibly adaptive and resilient, but it has limits,” he says.

On January 24, Rothstein’s insight appeared in an article about rage workouts. He notes that high-intensity workouts like cycling or boxing, release endorphins and pent-up anger, while also increasing perceived power and control. 

Several days later, he was quoted in a January 29 story on the importance of rest in building muscle and strength. He explains that rest allows muscle fiber tears to recover and actually supports tissue growth—a process known as hypertrophy. “When we’re exercising or doing any positive stress for the body, what we’re really doing is breaking down muscle tissue,” Rothstein says. “The rest period gives an opportunity for all the nutrients to arrive [to the muscles], and for the actual building to occur.” The article also appeared in Runner’s World.