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    FITNESS MOODS

    What is First – Cause or Effect?

    November 8, 2021 Administrator
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    This isn’t the first study to show that exercise may benefit mood. But until now it’s largely been something of a chicken-and-egg discussion — which came first?

    Exercise is a great way to improve your mood.

    People who exercise regularly have fewer symptoms of depression and anxiety than those who don’t.

    To increase the benefits, try exercising outside.

    Both aerobic exercise (such as walking, cycling or running) and strength training (such as weight lifting) can help treat depression.

    Exercise can have an enormous impact on your mood. In fact, it is thought that exercise can be just as effective as anti-depressants in treating mild-to-moderate depression.

    Not only can exercise help in treating depression, it can also prevent people from becoming depressed again. So, it’s important to keep up an exercise regimen after people get better.

    We don’t yet understand exercise and mood enough to know exactly which type of exercise is best – or how much – but what we do know is that it definitely has a positive effect. Exercise can:

    • increase your energy levels
    • help you get a good night’s sleep
    • distract you from your worries and get you out of a cycle of negative thoughts that can feed anxiety and depression
    • help you get out and be with people if you’re feeling lonely; even a smile as you pass someone on the street can boost your mood
    • help you feel more in control, and improve your self-esteem, because you are taking an active role in your own treatment
    • increase your confidence as you meet challenges and reach goals, no matter how small, as well as helping you to feel good about your body
    • help you to avoid less helpful approaches, such as drinking alcohol or dwelling on how you feel.

    The positive link between exercise and mood

    We don’t understand exactly why exercise is so good for improving mood conditions yet, but we do know that it works.

    This may be due to a combination of reasons, including:

    • Exercise helps chronic depression by increasing serotonin (which helps your brain regulate mood, sleep and appetite) or brain-derived neurotrophic factor (which helps neurons to grow).
    • Exercise reduces immune system chemicals that can make depression worse.
    • Exercise increases your level of endorphins, which are natural mood lifters.
    • Exercise helps by getting your sleep patterns back to normal. We know getting enough sleep can protect the brain from damage.
    • Exercise gives you a focused activity that can help you feel a sense of accomplishment.
    • Exercise limits the effect of stress on your brain.
    • What we know about exercise and mood
    • Many studies have been done to understand the link between exercise and mood.

    What we do know is:

    • people who exercise regularly have fewer symptoms of depression and anxiety than those who don’t
    • moderate intensity exercise can be an effective treatment on its own for mild-to-moderate depression
    • 16 weeks of regular exercise is just as effective as anti-depressant medication in treating older people who were not exercising previously
    • exercise can help treat people with depression who have partially responded to anti-depressants; that is, it can help them get ever better
    • both aerobic exercise (such as walking, cycling or running) and strength training (such as weight lifting) can help treat depression.
    • Exercise outdoors
    • For even greater benefits, try exercising outdoors.

    Some recent studies have found people report a higher level of vitality, enthusiasm, pleasure and self-esteem, and a lower level of tension, depression and fatigue, after they have walked outside. People who exercise outside also say they are more likely to exercise again than those who stay indoors. And, people who exercise outside do it more often, and for longer, than those who work out indoors.

    Vitamin D

    Research shows that vitamin D can help us to fight disease. Vitamin D is known as the sunshine vitamin because we can get our daily dose just by spending some time in the sunshine.

    We are still learning about what vitamin D can do for our bodies, but studies suggest it can protect us from a range of conditions, from osteoporosis and cancer to heart attacks and depression.

    The good news is that your body can make all the vitamin D you need if you expose your arms and legs to sunshine for 10 to 15 minutes a few times a week. For extra benefits, why not combine this with getting some exercise?

    Less screen times

    Being indoors, it is naturally tempting to be more sedentary than if you are outside. You might like to do your exercise in the controlled environment of a gym, but there are always plenty of opportunities to be active outside.

    You might like to try to spend more time walking or cycling to work, gardening, cleaning up the yard, or doing other activities that get you moving and away from your computer or television.

    Children are particularly at risk of watching excessive amounts of television, playing video games or using tablets. Research has found that children are twice as active when they spend time outside

    Light

    Natural light is known to help lift people’s moods, so heading outside can help you to feel better.

    Green exercise

    Researchers in Britain have been working on the idea that exercising in nature has added benefits for mental health. They call this ‘green exercise’.

    These researchers have found that even five minutes exercising in nature can lift your mood. When you’re feeling down, a walk through the park might be worth a try.

    Other research has found that children with attention deficit hyperactivity disorder can concentrate more easily after walking through a park, compared with walking through a residential neighborhood. Although the study was done only with children, it might be worth trying a walk in the park if you’re having trouble concentrating too.

    A surprise benefit of green exercise is that exposing your body to plants can also improve your immune system. Scientists think that airborne chemicals from plants can also protect us against bacteria and viruses.

    There are so many benefits to exercising outside. And unlike going to the gym, it’s all free.

    Remember…

    Exercise is a great way to improve your mood.

    To increase the benefits, try exercising outside.

    Related Posts

    WAYS TO IMPROVE

    Ways to Improve Your Workout

    November 8, 2021
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    No one hits the gym hoping for so-so results. You go in wanting to get 100% out of every rep, run and hard-earned bead of sweat. Fortunately for you, scientists and researchers want the same thing. Here, 13 incredibly efficient strategies, courtesy of the latest research, to get the biggest benefit out of every one of your workouts.

    1. Lift weights

    “If you just do cardio, you’re sabotaging yourself. Your metabolism will actually go down, making weight loss more difficult. Resistance training, however, builds muscle to increase your metabolic rate.” That explains why, those who spent 20 minutes a day weight training gained less abdominal fat over the course of 12 years (compared to those who spent the same amount of time performing cardio).

    1. Listen to music

    Everyone knows that your favorite tunes can fire you up for a workout, people who listened to music (especially slow music) after their workout recovered faster than did those who went sans tunes. Music boosts the body’s levels of serotonin and dopamine, hormones that are known to foster recovery. Try listening to a few of your favorite, most relaxing tracks as soon as you finish your workout. It will help your blood pressure and heart rate get back to normal and recovery happen ASAP.

    1. Swap stretching for a dynamic warmup

    Don’t stretch in vain. People who warmed up with light leg extensions and squats were able to squat with 8.36% more weight during their workout than if they had performed typical “bend and hold” stretches. Their lower bodies were also 22.7% more stable. “Think of a rubber band”. “If you stretch it around a lot and then pull it back to shoot it, it’s not going to go as far. The same thing happens with your muscles and tendons.” However, dynamic bodyweight moves—ones that mimic the workout you’re about to perform—increase blood flow and improve your range of motion without compromising your muscles’ and tendons’ elastic properties. So, for instance, if you’re about to go for a run, it’s a good idea to move through about five to 10 minutes of lunges, knee raises and leg swings before hitting the treadmill.

    1. Preface your workout with carbs

    You might think of carbo-loading as something you do to run a better marathon. But eating carbs before your workout can also help you during those intervals. Carbs are your body’s primary fuel for any high-intensity workout, and when your body is fueled, your body is going to put forth a better effort and get a better value, both in terms of caloric expenditure and muscle growth, than it would if you were in fasted state. So even if you like your morning workouts, make sure to eat some toast or oatmeal before you head out of the door.

    1. Do intervals

    Minute per minute, high-intensity intervals—periods of all-out effort interspersed with short, low-intensity “breaks”—come with more cardiovascular and fat-loss benefits than any other workout. People who performed a 20-minute interval workout with exercises including pushups, burpees, squats and lunges burned an average of 15 calories per minute—nearly twice as many as during long runs. To burn similar calories, follow the workout’s protocol: Perform as many reps as possible for 20 seconds, rest for 10 seconds and repeat for a total of four minutes. Rest one minute, then repeat for a total of four rounds.

    1. Drink water

    Losing just 2% of your body weight in fluids—some gym-goers sweat out 6 to 10%—can make your workout feel harder, reduce your exercise performance and reduce your body’s ability to recover after you leave the gym. Unfortunately, “we find that many people are dehydrated when they show up to the gym. It is recommended everyone drink 1 to 3+ liters of water per day. To make sure you’re drinking enough water during your workout to replace any fluids you lose, weigh yourself both before and after a sweat session. You shouldn’t be losing more than 2% of your bodyweight.

    1. Use free weights

    Weight machines are great for helping gym newbies learn correct form, but once you’ve got it down, it’s time to move to free weights. Exercises using free weights like dumbbells, kettlebells and barbells lead to greater hormonal responses compared to similar exercises performed on exercise machines. That’s largely because free-weight exercises tap a wider range of muscles. “Whenever you have to move a free weight and you don’t have anything guiding or supporting you like a machine, all of your synergistic muscles have to fire to help you.

    1. Get a better night’s sleep

    Quality shut-eye is vital to getting the most out of your time spent in the gym. And that goes for every night of the week. According to one 2015 Sports Medicine review, poor sleep hinders not only your exercise performance (and the number of calories you burn), but also your body’s ability to come back stronger after every workout. “Sleep drives the hormonal shifts that promote the body’s recovery to exercise. Without appropriate sleep, symptoms of over-training, including fitness plateaus, set in. Aim for seven to nine hours of sleep every single night.

    1. dulge in a massage

    That post-workout massage does more than just feel good. According to research from McMaster University in Canada, it influences genes in your muscle cells to decrease inflammation and increase their number of mitochondria, which help power exercise and recovery. It’s important to remember that your muscles don’t get fitter during your workout; they do so between your workouts as they recover and adapt to exercise. “Massage helps this process along.”

    1. Drink chocolate milk

    A recent Journal of Exercise Physiology study found that cyclists who drank low-fat chocolate milk after their workouts recovered just as well as those who drank commercial recovery beverages. That’s largely due to its 4:1 ratio of carbs to protein. The protein stimulates muscle repair, while carbohydrates replete your energy stores and even help protein get into your muscles. After high-intensity or long duration workouts, try drinking a glass as soon after your workout as you can.

    1. Switch things up

    It won’t just keep you from getting bored. In a 2015 East Tennessee State University study, exercisers who performed both deep and full squats reaped greater fitness gains than those who performed only deep squats. The same holds true for any exercise variation. Performing multiple variations of an exercise changes the muscles recruited and the amount of weight you can lift, leading to greater gains than if you did the same exact movement month after month. While you can include multiple variations of the same exercise in a single workout (like planks and planks with one leg raised), changing those variations every month will also keep your body guessing.

    1. Get a cardio buddy

    In one Annals of Behavioral Medicine study, cyclists who exercised with a partner pedaled almost twice as long as those who rode solo. Having someone else around pushes you to perform at your best and even makes workouts feel less difficult. The results: You can exercise longer and harder and get more out of every trip to the gym.

    1. Eat protein before bed

    Protein helps your muscles build back up after a workout, and for optimal fitness results, that shouldn’t stop when you’re snoozing. Luckily, research from Maastricht University in the Netherlands shows that a nighttime snack rich in casein, a slow-digesting protein, keeps amino acid and muscle protein synthesis rates elevated all throughout the night. To get the casein protein you need Greek yogurt or cottage cheese after your workouts and before you turn in for the night.

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