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Stress Less to Lift More
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Rest and Relaxation: How Often Should You Rest?
A lot of people get so eager to see results in the gym, and they spend 6-7 days a week putting themselves through grueling workouts. While dedication in the gym is important, we must also make sure we give our bodies enough time to recover.
All of these external factors in our lives place stress on our bodies. Typically, we need about 8-9 hours of sleep to fully recover. We spend so much time working hard, but we rarely step back and give our bodies the opportunity to relax. During sleep, our bodies release HGH (human growth hormone) and start to repair our damaged muscle tissue. If we don't get enough sleep, then we simply can't reap the full benefits from our workouts.
Recently, I was working two jobs, training with my coach, and sleeping minimally. My joints were achy all of the time and I was exhausted. As a result, my workouts suffered greatly, and I was on the verge of injury. Once I was able to step back and listen to my body, I was able to start devoting more time and energy to my workouts again.
I'm a big fan of active rest days. Active rest allows us to get our heart rate up without continuing to wreak havoc on our joints. Personally, I love taking long hikes in the reservation near my house. I can maintain an active lifestyle and allow my body to recover in the meantime. Yoga is another great activity that will keep you sweating without any negative consequence. Not only does yoga help you stretch out tight areas, but you will also learn different breathing techniques to reduce stress. You should find an activity that you enjoy (I'm always an advocate of trying new sports) that will not introduce a lot of stress to your body.
Just how many rest days do you need? The answer is going to vary from person to person. Some people only need one rest day a week. I've found recently that 2 is usually more appropriate for me. Some days, I will lower the intensity of my workouts so that my body can recover. I'm an advocate of self-regulation: if your body is exhausted and everything hurts, maybe you should relax a little bit.
Rest is an incredibly important regimen for anyone who exercises regularly. Listen to your body, and your body will thank you.
“In the midst of movement and chaos, keep stillness inside of you.” -Deepak Chopra
Lost Within Myself
I have had this blog post written and saved for about a week now, but have not wanted to publish it. But somehow, someway, I have got to pull through this, and I am going to remember this moment. I don't know how because I so damn miserable inside and the only time I have peace is when my mind and body are so exhausted that I go numb. Here is where I am right now.
Stress and Exercise - Help or a Potential Hindrance When Not Approached Properly?
Stress is something so insidious and difficult to recognize and manage and it is a subject which I intend to expand on in later articles. Stress manifests in so many different ways, then once recognised it is often hard to identify which area of your life is causing the stress and why.
The general population often seem poorly equipped with tools to manage stress, myself included, and when not managed properly it can progress to other, more serious forms of mental unrest such as depression. With statistics of 1 in 4 people having a mental illness likely being a gross underestimation it is obvious people need better ways of dealing with the stress that come with a challenging modern life. Everyone's mental well-being sits along a continuum between full health and debilitating illness and it is our responsibility to be aware of where we are on this and how we can care for our minds as well as our bodies.
It is far more common for health promotion to be focused around achieving and maintaining a healthy body, but what about daily advice on how to keep you mind healthy, and are the two directly linked? I think they are.
There is an increasing focus on advising exercise as a form of management for stress, anxiety and depression to try and move away from the prescription medication response that has become the norm.
It has been well documented in the past that exercise can help reduce stress and anxiety and help with the management of depression, partly through a physical response by increasing the release of Serotonin (a happy hormone) and partly through the increased sense of achievement and self-esteem in provides for people.
However in my opinion is also has to be incorporated into peoples lives in a fun and relaxing way otherwise it gets put on the 'to do' list and ends up causing increased stress when it doesn't get done.
Often people need to change their attitude towards exercise and make multiple lifestyle changes to ensure they have more coping strategies to manage stress.
Some tips for stress relief
Eat well, a low stimulant (sugar and caffeine) diet full of fruit and vegetables will help maintain good levels of nutrients essential for stress relief. The ones particularly important are the B Vitamins, founds in green leafy veg, beans and lentils. Aswell as being essential for managing everyday stress responses there are increasing studies now linking B Vitamin intake with reduced risks of degenerative cognitive function and illness such as Dementia and Alzheimer's disease. Also Vitamin C is very important, which is found in abundance in fruit and veg, it may also be helpful to take a supplement as levels in supermarket fruit and veg can be widely variable.
As well as contributing to poor blood sugar control stimulants can increase the levels of stress hormones in the body adding to the feeling of anxiety and irritability. Some substances, such as coffee, actually act as nutrient robbers, so they deplete the body of essential minerals.
Exercise daily, in whatever form you like, but raise your heart rate and enjoy it, get some fresh air and have some 'you' time.
Write lists of the things that are stressing you out the most and then write an action plan on how to deal with it, even if you just write little steps at first. This will immediately make you feel more in control of the situation and when the jobs are ticked off, it will make you feel like you are taking action and dealing with the problem.
End your evening by focusing on some positives! Think of three things that you are grateful for in your life at the moment, this will help put things into perspective and get your mind into a positive place before trying to sleep.
Set some achievable goals to work towards, this will help take your mind off the areas of your life that are stressing you out and help focus on some new exciting challenges. This is where I find exercise works well, as it combines a physical beneficial response as well as refocusing your mind on the task immediately in front of you.
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Did You Know That You Can Cope With Stress and Anxiety By Exercising?
Can't find time to get to the gym every day? When you are really busy and under stress of deadlines and meetings it is difficult. What if you could have less stress in your life, look better and even lose weight by just getting some daily exercise. Would that make a difference? Getting aerobic exercise can reduce your stress and anxiety by up to 50%. While a workout isn't the be all end all for getting rid of the things you need to do, it will help your stress level. Just taking a morning run and then only half the stress! Wow!
Here are just some of the reasons exercise works for lowering your daily stress and anxiety.
Exercise gives you time to think. Most of the stress we have is in our mind because we worry about doing work and fixing the problems instead of just doing the work and fix the problems. When you exercise you have alone time to clear your head and focus on your problems and issues without a ton of distractions. Then, after your work out you can work on fixing the problems instead of just worrying about them.
Exercise gives you more energy. If you exercise in the morning, you get an energy boost to keep you going during the morning and into the afternoon. Stress makes you tired and you feel run down during the day and exercise can prevent that. You may still feel tired during the first few weeks of your consistent exercise, but be diligent and your energy will continue to improve.
Exercise improves your mood. The aerobic exercises that you do help you feel happier and ready to face whatever happens during the day by producing chemicals that make you feel that way. It increases the blood flow to your brain, thus furthering the happy and energetic feeling. The less stress you will have to get you down the better you will feel about life in general.
Exercise helps you sleep. A good quality on a regular basis night's sleep helps reduce stress better than anything, helping you cope with the stresses of everyday life. It not only recharges your tense, achy muscles, but refreshes your mind and helps you process all the information from your busy day. But you need to remember to do the aerobic exercises a good while before bedtime or you may be revved up and not able to sleep.
Try yoga or stretching if you either can't do an aerobic workout or don't think it is enough. Both of these are good for your sore, tense muscles and help to clear your mind and help you relax. Also, if you don't have time in the morning, these can also be done at night without interfering with your sleep (they may even help). You can learn the poses and movements by finding a book or taking a class and then you will be able to achieve your stress reduction.
Make a plan, take your class, find your book, start a workout routine and you will soon feel less anxious, less stressed and more relaxed every day.
Would you like to get rid of pain and be healthier YOU? Check here to find out how: Secrets to Ideal Fitness, and many more tips.
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Three Approaches How Exercise Can Reduce Your Stress Levels
Most people will recognize the usefulness of working out, and practically everybody who does knows they ought to do more of it. So what keeps us back? We've heard that exercise relieves stress, but if we established a greater insight into the reasons why, possibly it would provide motivation to begin an exercise regimen. And sometimes all it takes to get the ball rolling on an exercise program is to take the first step. After that, commit to 21 days of working out, because research has shown that you will need about that many days to create the exercise habit.
The way exercise will decrease tension is going to come about as follows:
1. Elevates blood flow. It has been published within the Journal of the American Medical Association that people with elevated levels of stress also had greater intervals of insufficient circulation to the heart. Once we are stressed, it will cause our muscle tissues to tense and blood vessels to constrict. Over time, those higher amounts of anxiety interfere with blood flow, and poor blood circulation can cause several health problems. Working out any way we can relaxes the muscles and promotes enhanced blood flow. Aerobic workout routines such as swimming, running, fast walking or cycling will be the best to raise your heart rate and perk up circulation. The target will be to get the pulse rate to increase to approximately 120 beats for 15 minute durations.
2. Exercise as the reaction to "fight or flight". Our prehistoric ancestors utilized panic as the way to stay alive. In times of threat, stress triggered the heart along with the nervous system to race so as to prime them for either the fight or the fast escape. The rush of energy that came helped them stay alive and was the safety valve which, when the emergency ended, brought on the relaxation response.
Tension in our lifestyles does not entail life or death conditions (except naturally in those extraordinary lines of vocation); nonetheless anxiety still is a component for your everyday lives. We will still have stress. Aerobic training is that release that enables us to release energy, followed by the relaxation time to allow our body to bounce back and reward ourselves for the job done well. Any drill which allows you to blow off steam ought to diminish stress amounts and boost health.
3. Endorphin level is amplified. We understand all about endorphins: those feel-good neurotransmitters produced in the brain that makes us feel good all over. Such mood enhancers decrease angst and increase sleep that often becomes disrupted by depression, anxiety and, of course stress. Yoga, which is a great exercise routine, also puts a great prominence on stress release incorporating proper breathing as well as mind control.
As we can see, the origin of a great amount of stress will come from our brain, so one might inquire, "If anxiety originates in the brain, why should working out, which is movement of the body, diminish stress." I know you already grasp the answer. Every aspect of the body and every one of its functions will be intricately woven all together. We can in no way evaluate one aspect without a cause-and-effect correlation with all others. Stress will certainly forever be with us, but it really can be best controlled through a regular working out routine.
When reducing stress, we think Aerobic Training fits the bill the best. Check out our website for thoughts on getting started on a exercise routine, and we call it the Beginner Workout Schedule. Rich Carroll is a writer and health enthusiast living in London.
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