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While there is much information supporting mental health benefits associated with aerobic training, one area that does not get much recognition is resistance training. Resistance training is a form of exercise that people of all ages can benefit from. In fact, a recent study done at the University of Sydney conducted by Yorgi Mavros, has revealed several benefits of progressive resistance training. Findings include: improved cognitive function and slowing or preventing of progressive diseases such as mild cognitive impairment which increases the probability of dementia or Alzheimers.
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Improves self-esteem
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Decrease depression
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Decrease anxiety
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Improved cognitive function
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Increase bone density
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Increase muscle mass
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Increase endurance
When starting something new, always start with something that catches your interest. Whether it is hitting the gym to lift weights on your favorite machines or learning new calisthenics exercise in the comfort of your own home, all types of resistance training are good. Choosing what you think you will stick with for the long term is the best advice.
RESISTANCE TRAINING
WHAT IS ANXIETY?
In a study done by Charles D. Spielberger, state anxiety was defined as “an acute emotional condition characterized by physiological arousal and accompanying feelings of tension and apprehension,” and trait anxiety as “the predisposition to respond in this state-conditional manner.” Resistance training has been linked to decreases in both types of anxiety.
FINDINGS FROM OTHER STUDIES SHOW THAT RESISTANCE TRAINING:
WHAT IS RESISTANCE TRAINING
For many people, resistance training and weight lifting are synonymous. However, weight lifting is only a facet of a larger gem. The American College of Sports medicine defines resistance training as “combinations of concentric (i.e., shortening) or eccentric (i.e., lengthening) muscle movement with single-or multiple-joint action.” This means resistance can be any force that is beyond normal conditions.
TYPES OF RESISTANCE TRAINING INCLUDE:
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Free weights
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Resistance bands
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Weight machines
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Calisthenics
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Body weight exercises
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Resistance machines
HOW MUCH SHOULD I DO?
While it does not matter what form of resistance training you choose, there are certain parameters in which the exercise should be performed to maximize mental benefits. Many studies also show benefits occurring depending on intensity and consistency. The greatest decrease in anxiety was associated with training that was low to moderate intensity.
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A simple way to figure out what your moderate intensity level is to subtract your age from 220 and multiply the difference by 0.45. This will give you 45% of your maximum heart rate which is a good place to start. Another guideline for moderate intensity is that you should be able to talk but not sing during activity. While single bouts of exercises still show decreases in anxiety, frequent, long –term training is recommended.
WHAT TYPE OF RESISTANCE TRAINING SHOULD I START OFF WITH?
HELPFUL INFORMATION:
WORKS CITED
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