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Lift Weights to Beat Stress
 Weight
training is very helpful in reducing
stress.
Lifting heavy or
challenging weight can help you to release all the negative energy that you may
be carrying around.
Exercise
of any kind works unused adrenaline through your system, which will in turn
allow you to
sleep
better and feel less agitated. Additionally, strength training raises your
endorphin levels in the brain – the “natural high” serious exercisers talk
about. This high may only temporarily relieve stress each time it occurs, but
over time, experiencing those highs leads to a more positive, upbeat outlook
which combats the agitated negativity of
stress.
Weightlifting can build confidence. Even if you’re already reasonably
confident, there is just something about feeling physically strong that makes
you feel safer in a world that’s sometimes hostile. It gives you a much-needed
dose of perspective, which helps your brain distinguish better between real
emergencies and missed deadlines, thus reducing the number of times you have an
unnecessary adrenaline response. This in turn reduces
stress.
The average person should be able to lift 1.8
to 2.2 times their body weight for a 1RM. Your 1RM is the maximum amount of
weight you can lift once with correct form.
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The following are
weight
training exercises specifically designed to trigger hormone release in your
body. This workout does not target a specific muscle group or area of the body,
rather it works the overall body and increase the workout.
The
bench
press is, the most popular weight training exercise on the planet, and with
good reason. This exercise is a test of absolute strength for the entire
upper body. To perform, grip the bar with a slightly wider than
shoulder-width grip. Perform 10 reps with the heaviest weight you can manage.
You can perform bench press with partial range reps, done in a specific
range of motion. A partial bench press, for example, may involve doing only the
top six inches of the
range of motion. Partial reps have one major advantage over full range reps:
you can target your resistance to the specific range of motion you are working
in. If you've learned the benefits of partial rep, you're better off doing all
reps that way because it's safer and you can use more weight. More weight = more
endorphins. Rest for 15 seconds, then perform a second set to failure.
 A
deadlift is a strength-training exercise that primarily targets your
hamstrings, low
back, quadriceps and
glutes. Place the
barbell on the floor in front of you and stand with your feet shoulder-width
apart. Tighten your core
to stabilize your spine as you bend at the knees to retrieve the bar. Hold the
bar with an overhand grip with your hands slightly wider than shoulder-width.
Slowly extend your knees and hips as you return to an upright position. Lower
the bar back down to the floor by slightly pushing your hips back and bending
your knees. Gently lower your shoulders to keep your back flat as you bring the
bar toward the floor. Avoid rounding your spine at any point in the exercise.
Keep the barbell about one inch from your body throughout the exercise. Perform
10 reps with the heaviest weight you can manage. Again, rest for 15 seconds,
then perform a second set to failure.
Leg press
is demanding on the large muscles of the legs. Sit on the leg press machine
with your lower back flush against the backrest. Hold onto the handles (usually
beside your hips, if they are available). Adjust the seat so that your knees are
slightly bent when your feet are resting on the pads. Add as much weight as you
can push without hurting yourself to add bulk and to tone your leg muscle
groups. Push in the weight and hold to a count of 8, then slowly bring the
footpads back to the resting position. The slower you can release the weight,
the better. Rest for 15 seconds, then perform a second set to failure. Rest for
another 15 seconds, then perform a third set to failure. And you're done.
 Begin the
squat
standing with feet facing forward and about shoulder-width apart. Slowly lower
your body. Before extending into a full squat, stop, hold the position and roll
your knees inward. Return to a standing position. Repeat to the count of 10,
relax and repeat.
Thirty to 60 minutes after you complete this workout, you will feel a mild
sense of euphoria and a higher energy level. You will also likely sleep better
that night and feel more energetic the next day.
Additional links:
Dated 05 April 2012
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