Strength training can reduce anxiety



Want to calm your racing spirit? Take it to the gym: Strength training may help ease your anxiety, new meta-analysis in journal Sports medicine suggests.

That’s what the researchers concluded after analyzing numbers from 16 previous studies on 922 participants. The lifting routine varied in each study, but ranged from two to five days per week for an average of 11 weeks, and included either moderate-intensity lifting – about 50 to 80 percent of your maximum of one repetition – or one high intensity, or greater than 80 percent of your maximum of one rep.

After completing the lifting program, participants reported significant improvement in their anxiety symptoms. Healthy people, those without physical or mental illness, have received an even bigger boost by pumping iron.

Two types of resistance training:

It’s no surprise that exercise in general calms your enraged mind, but most research in the past has linked the effects to cardio options, like running or biking. And maybe that’s because aerobic exercise stimulates the production of a protein in your brain called brain-derived neurotrophic factor, or BDNF, which can help your brain resist stress, as we reported in. the past.

This analysis, however, concludes that the anti-anxiety effects of lifting are similar to those you would get from doing your cardio – good news for guys who would rather push a little weight rather than hit the treadmill.

Researchers aren’t sure exactly how lifting things helps your brain, but they think it may be linked to the social and physiological effects of pumping iron. Lifting often has a social component, which can help relieve stress, they write. But it can also help regulate monoamine neurotransmitters in your brain, including dopamine and serotonin, which play a role in mood. (Here are six other benefits for your brain when your body is in great shape.)

Do you want to start? These are the best exercises that will help you relieve stress. (You can also try The 21-day MetaShred, the home training of the Men’s health which will help you build muscle and burn fat.)

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