Cortisol does have this effect. Exercise can increase the amount of cortisol to varying degrees, but general aerobic exercise has no obvious effect on the increase of cortisol.

There are only two ways to continue to break down muscles after exercise.

First, blood sugar is relatively low during exercise, and there is no calorie supplement after exercise.

Cortisol can inhibit the synthesis of protein and strengthen the decomposition of protein, which is very useful in hypoglycemia. If you exercise on an empty stomach and don't replenish energy in time, you need to mobilize various channels to raise blood sugar and prevent the adverse symptoms of hypoglycemia. At this time, the concentration of cortisol was relatively high for a while;

second

Long-term high-intensity anaerobic, or high-intensity anaerobic plus long-term exercise?

General strength training is a short period of several groups of exercises, combined with some aerobic exercise. Generally, the training in the gym lasts no more than 2 hours from warm-up to anaerobic training to aerobic stretching and ending exercise, which can prevent the cortisol concentration from continuing to be too high.

Generally, after such training and retraining, energy protein will be supplemented for a period of time. With the action of food, the concentration of cortisol will decrease, and it can be increased by supplementing protein.

Then I'll answer your question: do a little exercise (such as riding a bike backwards) for about 20 minutes before going to bed every night, and go straight to bed after finishing. Does this cause cortisol to break down muscles too much during sleep?

The answer is no, 20 minutes of aerobic exercise has little effect on cortisol concentration. In addition, if you do anaerobic exercise for 20 minutes, you can consider adding some milk before going to bed or not dieting for dinner, which will be guaranteed.

It is best to do aerobic exercise for more than 30 minutes every day, and it is good for health for more than 0/50 minutes a week. Before reaching this goal, you don't have to consider the harm.

I hope it helps you!