Resistance Training Benefits Mind and Body

Retrieved from: http://www.ideafit.com/fitness-library/resistance-training-benefits-mind-and-body

You probably know that strength training has many physical health–related benefits, including a lower risk of all causes of death, fewer heart attacks and strokes and improved body composition (Garber et al. 2011). However, did you know that it can also help with yourmental health? O’Connor, Herring and Caravalho (2010) completed an extensive review of the research on this topic, admitting only studies that met certain criteria for quality research.

So what does the research show? Amenda Ramirez, who has a degree in exercise science from the University of New Mexico, Albuquerque (UNM), and Len Kravitz, PhD, the program coordinator of exercise science and a researcher at UNM, summarize highlights of the findings below.

Resistance Training and Anxiety

While it is normal to experience anxiety in relation to interviews, tests, new challenges or performances, prolonged anxiety is associated with sleep disruptions, mental distress, bodily pain, poor health and limitations to physical activity.

From the seven resistance training studies on this topic that met the criteria for inclusion in the review, the researchers conclude that resistance training is a meaningful intervention for people suffering from anxiety. Interestingly, two of the seven studies compared the effects of high-intensity resistance training (exercises performed at 80% of 1-repetition maximum [1-RM]) with the effects of moderate-intensity training (50%–60% of 1-RM) and found that the lower intensity was more effective in reducing anxiety.

Resistance Training and Improved Brain Cognition

Cognition refers to your brain’s processing ability to obtain knowledge through thought, experience and the senses. Cognition research attempts to determine how we transform events and experiences into stored memory, which can be recovered and used to complete mental and physical tasks. Highly associated with cognition is executive function, the “command and control” conductor of cognitive skills. This brain control center manages all of the tasks in your life, such as writing an article, doing a research project, preparing for a class and organizing a trip.

A great amount of research on exercise and cognitive function has been completed with older adults as subjects, as it’s been felt that exercise might offer this population consequential benefits in this area (Colcombe & Framer 2003). O’Connor, Herring and Caravalho note that seven randomized controlled studies show that resistance training improves several aspects of cognition in healthy older adults. Uniquely, one of the most profound effects is a marked improvement in memory and memory-related tasks. Additionally, it appears that improved executive function is a major benefit, both of resistance training (Anderson-Hanley, Nimon & Westen 2010) and of cardiovascular exercise (Colcombe & Framer 2003).

Resistance Training and Self-Esteem

Self-esteem is a person’s self-opinion. High self-esteem is strongly associated with positive physical and mental well-being. Resistance training has been shown to improve self-esteem in healthy adults (both younger and older), in populations with cancer or depression and in people undergoing cardiac rehabilitation.

Resistance Training And Sleep

As you have probably already experienced, insufficient sleep is a problem for your physical and mental health! Consistent sleep deprivation (less than 6 hours a night) is associated with cognitive impairment, mental illness, hypertension, obesity, cardiovascular disease, stroke, daytime sleepiness, motor vehicle accidents and a diminished quality of life.

The research indicates that physically active people usually have healthy sleep patterns and a lower risk for sleep apnea. Furthermore, depressed persons with sleep disorders show a 30% improvement in sleep from a regular resistance training intervention. These results appear to become most effective after 8–10 weeks of consistent resistance training.

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References

Anderson-Hanley, C., Nimon, J.P., & Westen, S.C. 2010. Cognitive health benefits of strengthening exercise for community-dwelling older adults. Journal of Clinical and Experimental Neuropsychology, 32 (9), 996–1001.

Colcombe, S., & Framer, A.F. 2003. Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychological Science, 14 (2), 125–30.

Garber, C.E., et al. 2011. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43 (7), 1334–49.

O’Connor, P.J., Herring, M.P., & Caravalho, A. 2010. Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4 (5), 377–96.

IDEA Fitness Journal, Volume 9, Number 5

May 2012

© 2012 by IDEA Health & Fitness Inc. All rights reserved. 

Spotlight On Stretching

Retrieved from: http://www.ideafit.com/fitness-library/spotlight-on-stretching

Do you want to enhance your workouts and activities of daily living? Then improve your flexibility through stretching! To help you understand how to stretch in a safe, effective manner, Len Kravitz, PhD, program coordinator of exercise science and a researcher at the University of New Mexico, Albuquerque, shares guidelines and strategies for stretching.

5 FAQs About Flexibility

1. How long should you hold a stretch for flexibility improvement? The American College of Sports Medicine (ACSM 2006) recommends holding a stretch from 15 to 30 seconds.

2. What is the optimal number of times to repeat a stretch?According to ACSM (2006), 2–4 repetitions is optimal, as further repetitions do not provide additional benefits.

3. How many days per week should you stretch? Each person differs, but ACSM (2006) suggests 2–3 days per week as a minimum, although 5–7 days per week of some type of stretching routine would be ideal for most persons.

4. What is the best flexibility method? In a review of 27 peer-reviewed studies on range-of-motion (ROM) techniques, Thacker et al. (2004) noted that all methods have been shown to be very effective in improving ROM, with no clear best method.

Several studies show proprioceptive neuromuscular facilitation (PNF) to be superior to static and dynamic, whereas other studies show several stretching methods to be equally effective (Haff 2006). Sharman, Cresswell and Riek (2006) contend that since PNF stretching improves passive and active ROM, it may provide additional functional benefits. (Consult with a certified personal trainer for information on different types of stretching.)

5. Will using heat packs before stretching enhance ROM?Knight and colleagues (2001) compared static stretching of the plantar-flexor muscles preceded by no warm-up, active exercise, hot packs (superficial heat before stretching) and ultrasound (deep heat before stretching) in 97 subjects (59 women, 38 men) who had limited dorsiflexion ROM. All experimental groups increased active and passive ROM, but the deep-heat intervention was the most effective. This study validates the efficacy of deep heat, which is often used by athletic trainers and physical therapists in their postrehabilitation efforts to help clients return to full activities.

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SIDEBAR: Flexibility Guidelines

Here are some useful guidelines for your stretching routine.

1. Assess your flexibility to pinpoint strengths and weaknesses. For help, work with a certified personal trainer. (Seewww.ideafit.com/fitnessconnect to locate trainers in your area who can design a stretching program geared for you.)

2. Make sure muscles are appropriately warmed up before you stretch.

3. Perform stretching at least 2–3 times per week, and ideally 5–7 days per week.

4. Stretch all major muscle groups as well as opposing muscle groups.

5. Focus on the muscles involved in the stretch, minimizing the movement of other body parts.

6. Hold stretches for 15–30 seconds. Stretch to the limit of movement, not the point of pain. The limit of movement is referred to as the “endpoint” of the stretch.

7. Keep your breathing slow and rhythmic while holding stretches.Exhale slowly as you extend to the endpoint of the stretch. As you exhale, the diaphragm and thoracic-cavity muscles are relaxing, thus promoting a more effective relaxation of the target muscles.

8. Stretch the muscles in various positions, as this may improve the overall ROM at the joint.

9. Stretch after each vigorous workout to encourage mind and body relaxation.

10. If the stretch yields pain, back off the movement and make sure the stretching technique is correct. It may be necessary to try another position or a different stretching exercise (or method).

References

ACSM. 2006. ACSM’s Guidelines for Exercise Testing and Prescription(7th ed.). Philadelphia: Lippincott Williams & Wilkins. 

Haff, G.G. 2006. Roundtable discussion. Flexibility training. Strength and Conditioning Journal, 28 (2), 64–85. 

Knight, C.A., et al. 2001. Effect of superficial heat, deep heat, and active exercise warm-up on the extensibility of the plantar flexors.Physical Therapy, 81 (6), 1206–14. 

Sharman, M.J., Cresswell, A.G., & Riek, S. 2006. Proprioceptive neuromuscular facilitation stretching: Mechanisms and clinical implications. Sports Medicine, 36 (11), 929–39. 

Thacker, S.B., et al. 2004. The impact of stretching on sports injury risk: A systematic review of the literature. Medicine & Science in Sports & Exercise, 36 (3), 371–78.

IDEA Fitness Journal, Volume 9, Number 10

October 2012

© 2012 by IDEA Health & Fitness Inc. All rights reserved. 

Using Body-Weight Exercises

Retrieved from http://www.ideafit.com/fitness-library/body-weight-exercises 

Fitness Handout:

While free weights and machines can certainly make you stronger, don’t dismiss the effectiveness of body weight exercises. As you master your own weight, you will not only look better; you will also learn how to train three-dimensional movement, acquire a greater kinesthetic awareness and become empowered as you perform tasks with your body. Moreover, body-weight exercises make your workouts portable, an added benefit if you travel a lot or have trouble motivating yourself to go to the gym. Many of these “old school” body-weight exercises are still used as tests of muscular strength and endurance.

To make sure you do body-weight exercises correctly, use the following guidelines on body position and efficient, safe execution from Jason R. Karp, PhD, director and coach of REVO₂LT Running Team^™, a freelance writer and a competitive runner.

Body-Weight Exercise #1: Chin-Ups

You can build strength in your biceps, forearms and upper back by doing chin-ups, as lifting your body a vertical distance of about 2 feet is no small task. To do a chin-up correctly: grab horizontal chin-up bar or handles of jungle gym with palms facing body and with hands shoulder width apart. From hanging position with legs straight or knees bent, pull body up until chin reaches above bar. Lower body until arms are fully extended. To do pull-ups instead of chin-ups, grab bar with palms facing away from body. If you cannot do chin-ups with your body weight, use a weight-assisted machine like the Gravitron, which uses a counterweight to reduce the amount of weight lifted.

Body-Weight Exercise #2: Push-Ups

Push-ups target the pectoralis major and triceps muscles, but many people perform them incorrectly. Here’s how to use proper form: kneel on floor with hands slightly less than shoulder width apart and palms on floor, legs lifted off floor, and back straight and parallel to floor. If you lack strength to do a standard push-up, you can modify this position by placing knees on floor, flexed to 90 degrees with ankles crossed. Keeping back parallel to floor, lower body down until chest touches floor. Push back up until arms are straight. Placing hands on a stability ball will also work abs.

Body Weight Exercise #3: Squats

The squat is among the most effective lower-body exercises, as it incorporates most of the leg muscles working through the kinetic chain. Stand with feet greater than shoulder width apart, contract abdominal muscles, bend knees and squat down while keeping back straight, as if you’re attempting to sit in a chair, until thighs are slightly past being parallel to the floor. Straighten legs and stand up to return to the starting position.

SIDEBAR: Abdominal Crunches

With many people on a never-ending quest for a flat stomach or six-pack abs, exercise equipment manufacturers have created many products to help people achieve that goal. But before you reach for a piece of equipment, remember that sometimes the old-fashioned way is the best way. There has been enough research comparing abdominal muscle activity from using commercial abdominal equipment versus doing traditional crunches to conclude that crunches are just as effective or better.
To do crunches correctly, lie on back on floor, bend knees and keep feet flat on floor. Place hands behind head, elbows out to sides. Contract abdominal muscles and lift shoulder blades and upper back off floor. Do not raise middle and low back. Slowly lower head, neck and shoulders to floor. In addition to traditional crunches, you can use variations. Try twist crunches (twisting to one side while lifting torso) or reverse crunches (raising legs and buttocks instead of torso).
© 2008 by IDEA Fitness Journal. Reprint permission is granted to IDEA members by the copyright owner, IDEA Health & Fitness Inc., (800) 999-4332.
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IDEA Fitness Journal, Volume 5, Number 7

July 2008

© 2008 by IDEA Health & Fitness Inc. All rights reserved.